Gastrocnemius Calf Stretch

Flexibility

This is an instructional video to correctly demonstrate Gastrocnemius Calf Stretch

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This is a good exercise for flexibility issues of the gastrocnemius calf muscle and Achilles tendon. It is not is a warm up and it shouldn’t be done just before exercise ideally.
Like any exercise you should only do the exercise if it is pain free during, after and the next day. The most that you should feel is a strong stretch or discomfort.
Take a long stride forwards with your left leg, keep both of your feet pointing forwards.
Now while keeping your back knee straight and your back heel in contact with the floor start to bend your front knee and lean your body forwards until you feel a stretch in your back leg’s calf.
Hold the stretch for 30 secs & repeat for the other leg.
You should aim to do this between 4-6 times daily to improve your flexibility.
It may take several months to actually lengthen the muscle significantly so be patient.

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Long Lunge: Beginner to advanced progressions

Long Lunge

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Calf raises with bent knees on a step

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Single leg calf raises with bent knee on a step

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Single Leg Squats

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