Wall Calf Stretch (Straight Knee)
Calf tightness is the single most consistently identified mechanical risk factor for plantar fasciitis. The straight-knee version isolates the gastrocnemius. Bolívar and colleagues showed in a 2013 case-control study that reduced ankle dorsiflexion is strongly associated with plantar fasciitis, making calf stretching a foundational intervention.
How to do it
- 1
Stand facing a wall, hands at shoulder height
Hands on wall
- 2
Step your right foot back, roughly 80 cm
Long step back
- 3
Keep the back knee straight and the back heel pressed down
Heel anchored
- 4
Bend the front knee and lean your hips toward the wall
Hips forward
- 5
Hold 45 seconds. Feel the stretch in the upper calf, then switch sides
Breathe, switch
The evidence
Calf tightness is the single most consistently identified mechanical risk factor for plantar fasciitis. The straight-knee version isolates the gastrocnemius. Bolívar and colleagues showed in a 2013 case-control study that reduced ankle dorsiflexion is strongly associated with plantar fasciitis, making calf stretching a foundational intervention.
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