Main muscles worked: Soleus
You should feel this stretch in your calf, the sides of your ankle, and into your heel
Equipment needed: None
Step-by-step directions
• Stand facing a wall with your unaffected leg forward with a slight bend at the
knee. Your affected leg is behind you, with the knee bent and the toes pointed
in slightly.
• Keep both heels at on the oor and press your hips forward toward the wall.
• Hold the stretch for 30 seconds and then relax for 30 seconds. Repeat.
Repetitions
2 sets of 10
Days per week
6 to 7
Observation :
Keep your hips centered over both feet.
Warm up: Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or
riding a stationary bicycle.
You should feel this stretch in your calf, the sides of your ankle, and into your heel
Equipment needed: None
Step-by-step directions
• Stand facing a wall with your unaffected leg forward with a slight bend at the
knee. Your affected leg is behind you, with the knee bent and the toes pointed
in slightly.
• Keep both heels at on the oor and press your hips forward toward the wall.
• Hold the stretch for 30 seconds and then relax for 30 seconds. Repeat.
Repetitions
2 sets of 10
Days per week
6 to 7
Keep your hips centered over both feet.
Warm up: Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or
riding a stationary bicycle.