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Tight calf muscles are linked to many painful foot and ankle conditions.
The following slow, gentle exercises help to improve the flexibility of the muscles and relieve pain if done regularly over a few months. You can include them when doing your daily activities and chores, such as when ironing, brushing your teeth, cooking etc.
Getting started
- Keep your back muscles relaxed and posture straight. You should feel a gentle stretch, usually just under the knee. If the wedge is too high, you will lose balance and may strain your calf muscles or aggravate your knee joint.
- Start by doing this for 30 seconds, once a day.
- After a few days, start doing it twice a day and by the following week you should be doing it 3 times a day.
- You should also gradually and slowly increase the amount of time you stand in this position until you’re doing it for 3 minutes at least 3 times a day.
Next stage
- Once this feels comfortable, slowly increase the height of your toes. For example, use a thick paperback book.
- Keep your knees straight and pushed back, and stand tall. Try not to lean forward with your bottom sticking out.
- When you increase the height, you should build up gradually again, starting with 30 seconds once a day and gradually increasing until you’re back to doing it for 3 minutes at least three times a day.
Contact information
Physiotherapy