Calf Exercises – Achilles Tendon Stretches
There are many types of calf exercises for stretching your calf muscles and Achilles tendon
- PNF – Propioceptive Neuro-Facilitation
- MET – Muscle Energy Techniques
If you are suffering from Achilles Tendinosis then you need to keep your Gastrocnemius and Soleus muscles stretched. The most effective way of lengthening a muscle is to use static stretching. I say this because it is easily achieved as you do not need an in-depth knowledge to get results. Other techniques require more knowledge to perform the stretch safely, and often. you need a partner to help you stretch.
The Best Calf / Gastroc / Achilles Stretch Exercise
Left Calf – Stand facing a wall at arms length.
Place your hands on the wall at shoulder height.
Step back slightly with your left leg – not too far.
From here KEEP YOUR TRUNK UPRIGHT!
DO NOT BEND FORWARDS!!
Now, keeping your weight through your left heel, sway forwards onto a slightly bent right knee.
You should feel a stretch in your left calf.
If not make sure you have kept your left knee straight.
If there is still no stretch with this calf exercise, just step back a little further with your left leg and try again.
You control the stretch by keeping your weight through the left heel and gently bending the right knee. you should feel a moderate to strong stretch down the calf muscles but it is important with calf exercises that the stretch is not painful. It is better to start off gently and then progress rather then go at it too strongly and cause further injury!!
It is important to have your foot pointing forwards.
If your foot turns out to the side then this calf exercise for stretching is less effective.
Hold the stretch for 10 – 15 seconds and then relax for 15 seconds.
Repeat 4 times.
Concentrate on relaxing the calf muscles to get a good stretch.
Once you have mastered a good technique you can progress to holding for 30 seconds.
Repeat this 2 – 3 times a day.
Now Click on the video below to watch the whole thing.
Other Achilles Posts
Anatomy of the Achilles Tendon
Achilles Tendon Rupture
Surgical Repair of Achilles Tendon Rupture
Ruptured Achilles Tendon and Non-Surgical Treatment
David Beckham's Achilles Tendon Rupture
Function of the Achilles Heel Tendon