Wall Calf Stretch (Bent Knee)
The soleus is often the under-treated calf muscle. Because it crosses only the ankle (not the knee), it is only fully stretched when the knee is bent. Many plantar fasciitis sufferers stretch the gastrocnemius habitually but leave the soleus tight, which still limits dorsiflexion and keeps load on the fascia.
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 is often the under-treated calf muscle. Because it crosses only the ankle (not the knee), it is only fully stretched when the knee is bent. Many plantar fasciitis sufferers stretch the gastrocnemius habitually but leave the soleus tight, which still limits dorsiflexion and keeps load on the fascia.
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