Content

• Steps
• Tips
• Warnings

It is very important to stretch your calf muscles to avoid serious injury during serious training. Calf stretching can also help treat plantar fasciitis.

Steps

1. 1 Warm up. Prepare your muscles for work by walking or jogging.
2. 2 Stand facing a wall, a tall cabinet or any other stable and voluminous object convenient for you.
3. 3 Place your hands, palms flat, on the wall at chest level. Hands will be shoulder width apart.
4. 4 Place one foot behind you, keeping the sole completely flat on the floor.
5. 5 Move your other leg slightly forward and gradually lean forward against the wall. Bend the leg of the front leg as needed, trying to keep the knee of the back leg straight. Keep the soles of both feet flat on the floor. You should feel a stretch in your back calf. Make sure you stretch the muscle well, but don't overdo it.
6. 6 Fix all positions at the extreme point for 10-15 seconds. Breathe deeply and rhythmically.
7. 7 Stretch the other leg in the same way.
8. 8 Repeat as desired.

Tips

• You can stretch your calves on both legs at the same time by keeping both legs straight while leaning forward against the wall. However, many experts advise stretching each muscle separately to better focus on stretching your legs.
• As with any exercise, remember to drink enough water.Keep a water bottle with you.
• Stretch before and after your workout for best results.
• Each person has their own limitations in performing the exercises. Try to realize your weaknesses and work carefully on them without unnecessary overload. Remember, health comes first.

Warnings

• Move slowly and smoothly. Fast, abrupt movements can cause muscle or ligament to rupture. Do everything gradually, especially if you haven't stretched for a long time.