Wall Calf-Gastrocnemius Stretch
The muscles in the calf include the gastrocnemius, plantaris, and soleus. These muscles attach to the foot through the Achilles tendon. They are responsible for extending the foot and rising up on the toes. Tight calf muscles - the gastrocnemius - can also limit hip movement when the leg is straight.
Look at the picture demonstrated here. Take a long pace back behind you with one leg, and lean into the wall. gently pressing the leg straight by tightening the thigh muscle (by pulling the kneecap up). You may support yourself on either your hands or elbows. Ensure that the your foot is not turned out to the side, the knee needs to track directly over the foot. Do not allow your ankle roll inwards. Press your weight on the little toe side of the foot. For security, the other foot may be bent and placed between the wall and the first foot. Take the hips and body towards the wall. Keep the heel firmly on the ground.
You should feel a strong stretch in the calf muscle or behind the knee.
C-R For a count of 5-15 Press the ball of the foot into the floor without lifting the heel. We recommend a longer contraction to achieve the desirable stretch effect. Restretch by aiming your heel reaching behind and bringing your hips forwards - leaning further into the wall.
Indications where stretch may be useful:
General tightness, tight hamstrings may be influenced by shortness in the calf muscles. If you had calf muscle strain, and the pain subsides, a program of light stretching may help facilitate healing.