Wall Calf Stretch (Bent Knee)
The soleus crosses only the ankle, not the knee, so it is stretched more with the knee bent. Bolívar and colleagues (2013) measured ankle dorsiflexion with the knee both straight and bent, and found significant differences between patients and unaffected participants on both. None of the studies in our references tests this stretch on its own.
How to do it
- 1
Stand facing a wall, hands at shoulder height
Hands on wall
- 2
Step your right foot back about 60 cm (closer than the straight-knee version)
Shorter step
- 3
Bend both knees and keep the back heel pressed down
Bend, heel down
- 4
Sink your hips straight down toward the floor
Hips drop
- 5
Hold 45 seconds. Feel the stretch deeper and lower in the calf, then switch
Switch sides
The evidence
The soleus crosses only the ankle, not the knee, so it is stretched more with the knee bent. Bolívar and colleagues (2013) measured ankle dorsiflexion with the knee both straight and bent, and found significant differences between patients and unaffected participants on both. None of the studies in our references tests this stretch on its own.
Citation: Bolívar YA, Munuera PV, Padillo JP (2013). Relationship between tightness of the posterior muscles of the lower limb and plantar fasciitis. Foot & Ankle International · DOI: 10.1177/1071100712459173