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Daily Calf Care
A 10 minute Daily routine for Tight Calves. Ankle pumps for ankle mobility, Gastroc/Soleus stretches to reduce tightness and foam rolling to increase blood flow and reduce muscle soreness. Exercises can be adjusted for time available.
  • 1. Simple ankle pumps
    Flip sides

    00:10 min

    Exericise Instrucions
    Sit on a bench or chair with your legs extended in front of you. Pull your toes towards your chest, then push them down to the starting position. You should feel a stretch in your calf muscles and around your ankle as you move back and forth. Complete a full set of repetitions, then rest as needed.
    Parameters
    Repetition
    x
    Sets
    Frequency
    x/wk
  • 2. Foam rolling calf
    Flip sides

    00:24 min

    Exericise Instrucions
    Lie on your back and place a Foam Roller under one calf. Lift your body slightly, using your hands for support. Slowly rotate the leg you're rolling to target different parts of the calf muscle. To add more pressure, place your other leg on top of the leg being rolled. Roll from just below your knee to your ankle, adjusting pressure as needed. Roll for the assigned duration, then switch to the other calf and repeat.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 3. Single leg gastroc stretch
    Flip sides

    00:11 min

    Exericise Instrucions
    Stand facing a wall with hands on it for support. Step back with one foot, keeping the knee straight and heel on the floor, toes pointing towards the wall. Gradually lean your chest forward, adjusting the distance between your legs to feel a stretch in the ankle and lower leg of the extended leg. Hold the stretch for the assigned time, then gently release. Repeat on the other leg. Perform the assigned number of repetitions.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 4. Single leg soleus stretch
    Flip sides

    00:10 min

    Exericise Instrucions
    Stand facing a wall, placing your hands on it. Take a small step back with one leg, toes pointing towards the wall. Keep the heel of this leg on the floor and slowly bend your knee, sliding your hips forward until you feel a stretch in the ankle and lower calf. Hold the stretch for the assigned time, then gently release. Switch legs and repeat. Perform the assigned number of repetitions.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk