Stretches - Calf Stretch
Tight calf muscles are a common contributing factor to pain around the ankle and foot. Releasing the tension can consequently help relieve your symptoms.
Conditions that may be treated by calf-stretches include:
Why does stretching help relieve my pain?
The two large muscles in the calf - the gastrocnemius and soleus - form the large Achilles tendon that sits above your heel. Other, smaller muscles in the leg run around the inner surface of the ankle to attach to the foot.
Together, these muscles groups work with muscles and ligaments in your foot to:
- Support your arch
- Balance forces acting through your foot during walking
- Provide a smooth, rolling motion from heel to toe
Excessive tension in the calf muscles consequently unbalances these forces, resulting in irritation to joints and pain.
What are the stretches?
It's best if a physiotherapist shows you which exercises you need to perform. An example of a commonly used stretching exercise:
- Wall-stress. Stand about 1 foot away, facing a firm wall. Place your hands flat against the wall at approximately shoulder height and shoulder width apart. Move one leg back, placing your heel flat against the ground with your knee kept straight. Now, lean towards the wall by bending your knee. You should feel a stretch down the back of the calf of the straight leg.
Your physiotherapist may include strengthening exercises, like heel raises, to improve the function of your Achilles.
Exercises should be held for approximately 30 seconds, and repeated in sets 1-2 times per day.
Exercises and Safety
It's important you perform these exercises when your muscles are warm. This is best done after a short walk, or even after a shower. You should not force cold muscles to perform intense stretches as this can cause injury.