Your Body Almanac

Stretch your calves

A wall calf stretch for legs that stand, walk or run all day.

How often
Daily
Time
2 min
Recommended for
13 factors
Facing a wall with hands on it, the right leg is stepped back straight with the heel down; the hips lean toward the wall, then the back knee bends slightly, heel still down.

How to do it

  1. Stand facing a wall with your hands on it at about shoulder height.
  2. Step one foot back, keeping that leg straight and the heel flat on the floor. Bend the front knee.
  3. Lean your hips toward the wall until you feel a stretch in the back calf. Keep toes pointing forward.
  4. Hold for 15 to 30 seconds. Then bend the back knee slightly, keeping the heel down, to stretch the lower calf.
  5. Switch legs. Repeat 2 to 3 times each side.

Why it helps

The calf muscles and Achilles tendon work with every step. Standing jobs, running and high heels can leave them tight, which limits ankle movement and puts more strain on the foot and heel.

SourcesFlexibility exercises — calf stretch (NHS)Foot and Ankle Conditioning Program — heel cord stretch (OrthoInfo, AAOS)

Be careful

Stop if you feel sharp pain in the calf, heel or Achilles. Calf pain with swelling, warmth or redness needs prompt medical attention, not stretching.

Recommended for

hobby

CrossFit and HIIT

Fast, hard intervals with jumps, lifts and very little rest.

5 risks · 14 practices hobby

Dancing

Jumps, turns and hours on the balls of your feet.

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Line cook

Heat, knives, hot oil and a ticket rail that never empties.

5 risks · 14 practices occupation

Nurse

Twelve-hour shifts on your feet, lifting, turning and rarely sitting down.

6 risks · 17 practices hobby

Pickleball

Quick lateral steps, sudden lunges and plenty of falls on hard courts.

5 risks · 13 practices occupation

Restaurant server

Miles on your feet, heavy trays and a dining room to keep happy.

4 risks · 11 practices occupation

Retail worker

On your feet all shift, stocking shelves and helping customers.

4 risks · 12 practices hobby

Running

Thousands of footstrikes a week, mostly through your shins, knees and feet.

5 risks · 14 practices habit

Standing desk user

Swapped the chair for standing, and found standing has its own costs.

4 risks · 10 practices occupation

Teacher

Talking all day, on your feet, with a classroom of needs to manage.

4 risks · 12 practices hobby

Tennis

Thousands of swings, serves and sprints, mostly on one side of the body.

5 risks · 14 practices occupation

Warehouse worker

Picking, packing and lifting at speed, miles of walking a shift.

5 risks · 12 practices habit

Wearing high heels

Raised heels and narrow toes, for work, events or every day.

4 risks · 5 practices