Therapeutic exercise
Gastrocnemius Wall Stretch
Calf stretch with the knee straight. Restores flexibility of the posterior chain and reduces traction on the Achilles tendon.
How to perform
- Starting position. Stand facing a wall, with your hands resting on it.
- Step 2. Place the affected leg behind, with the knee straight and the heel on the floor.
- Step 3. Lean your body forward, bending the knee of the front leg.
- Return. Hold for 30 seconds, feeling the stretch in the calf.
When not to perform
- Acute calf pain
- Recent deep vein thrombosis
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Soleus Stretch (Bent-Knee)
Stretches the soleus — the deep calf muscle that is only isolated with the knee bent. Complements the gastrocnemius stretch (knee straight) for complete flexibility of the calf complex.
Foot Arch Raise (Short Foot)
Activation of the abductor hallucis and plantar intrinsics. Retrains active support of the arch — a complementary intervention for plantar fasciitis with a flat-foot pattern.
Isometric Calf Raise
Isometric calf contraction used in Achilles tendinopathy during an irritable phase, when the Alfredson eccentric protocol provokes pain.