Lower leg · 5 min

Calf & Achilles Stretches

Loosen tight calves and Achilles with a five-minute stretch and mobility routine. Useful before or after running, or any time your lower legs feel stiff.

5 min
5 exercises
No equipment needed

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1
Ankle Circles
45s
Lift one foot and circle the ankle in both directions.
How to do it
1. Sit or stand with one foot lifted slightly off the floor.
2. Slowly trace a large circle with the toes, moving through the full range the ankle allows.
3. Do 10 circles clockwise, then 10 counter-clockwise.
4. Repeat on the other side.
Why it matters
Wakes up the smallest stabilisers of the ankle joint — the bits that quietly carry every step you take.
Good first thing in the morning, or any time before a run after a long sit.
How it should feel
Move slowly and try to find the edges of the circle — most people make tiny lazy circles. The point is to find the corners.
The foot should move, not the whole shin. Keep the lower leg quiet.
If the ankle clicks or crackles, that's normal as long as it doesn't hurt.
Make it easier or harder
Easierdo them seated and reduce circle size.
Harderdo them standing on one leg as a balance challenge, or draw the alphabet with the toes instead.
2
Calf Wall Stretch (Straight Leg)
1m
Hands on wall, one leg back and straight, press the heel down.
How to do it
1. Stand facing a wall with hands flat against it at shoulder height.
2. Step the right foot back, keeping the leg straight and the heel pressing into the floor.
3. Bend the front knee and lean toward the wall until you feel the stretch through the calf.
4. Hold for 45 seconds, then switch sides.
Why it matters
Targets the gastrocnemius — the upper, two-joint part of the calf that gets short from running and high-heeled shoes.
Pair with the bent-knee version to hit both layers of the calf in 90 seconds.
How it should feel
The stretch lives in the upper calf — the gastrocnemius — because the back knee is locked straight.
Back heel stays down. If it lifts, you've stepped too far back or leaned too hard. Step in slightly.
Keep the back foot pointing straight forward. A turned-out foot cheats the stretch into the inner calf.
Make it easier or harder
Easierstep the back foot closer to the wall and reduce the lean. Use a wall edge or doorframe if balance is shaky.
Harderdrop the back heel off the edge of a step and let gravity do the work.
3
Calf Wall Stretch (Bent Knee)
1m
Same wall setup, but back knee bent to drop the stretch lower.
How to do it
1. Stand facing a wall with hands at shoulder height and step the right foot back.
2. Bend both knees — front and back — keeping the back heel pressing into the floor.
3. Sink your hips down and slightly forward, feeling the stretch shift lower in the calf.
4. Hold for 45 seconds, then switch sides.
Why it matters
Specifically targets the soleus and lower Achilles — the calf layer most runners ignore and the one most blamed for Achilles tendon issues.
Worth doing daily if you run, lift heavy, or have a history of Achilles problems.
How it should feel
The stretch should sit lower in the calf and around the Achilles — that's the soleus underneath the gastrocnemius.
The back heel must stay down. If it's lifting, sink the hips more rather than stretching further.
The knee should be in soft flexion, not deeply bent. About 20-30° is enough to bias the soleus.
Make it easier or harder
Easierreduce the depth of the back knee bend and reduce the lean toward the wall.
Harderdrop the back heel off a step edge with the knee bent, or stack a weight on the thigh for added load.
4
Eccentric Calf Raises
1m 15s
Rise up on the toes, then lower slowly below step level.
How to do it
1. Stand on the edge of a step with the balls of both feet on the step and heels hanging off.
2. Rise up onto the toes of both feet, then shift all the weight onto the right foot.
3. Slowly lower the right heel below step level over 3-4 seconds.
4. Use both feet to come back up. Do 10-15 reps per side.
Why it matters
A widely used Achilles loading drill that supports calf and tendon capacity for runners.
Progressive loading programs are often used for persistent Achilles symptoms; use professional guidance if symptoms are ongoing or worsening.
How it should feel
The work is in the descent — slow, controlled, all the way through the bottom of the calf range.
The burn should sit in the calf and Achilles tendon. A bit of intensity at the lowest point is normal and beneficial.
If there's sharp pain in the Achilles, stop. Mild discomfort is fine for tendon work; sharp pain isn't.
Make it easier or harder
Easierdo both legs at once on the way down. Reduce range so the heel doesn't drop below step level.
Harderhold a weight in the same-side hand, or slow the descent to 5-6 seconds per rep.
5
Calf Foam Roll
1m
Sit with the calf on a foam roller and roll slowly.
How to do it
1. Sit on the floor with the right calf resting on a foam roller and the left leg crossed over for added pressure.
2. Support the upper body with the hands behind you, hips lifted off the floor.
3. Roll slowly from below the knee to just above the ankle, pausing on tight spots.
4. Continue for 60 seconds per side.
Why it matters
Helps loosen the calf and Achilles after running, hiking or long days on the feet.
Worth a couple of minutes per side as part of any post-run wind-down.
How it should feel
Pressure should feel deep but tolerable. If you're holding your breath, ease off.
Work the inside, middle and outside of the calf — rotate the leg slightly each pass to find different lines.
Pause on tight spots for 10-15 seconds. The tissue releases more in stillness than in repeated rolling.
Make it easier or harder
Easierkeep both legs on the roller (no cross-over) and reduce pressure.
Hardercross the other leg over for more weight, or pause on tight spots while flexing and pointing the foot.