Cool-down · Beginner

Calf Stretch Elbows Against Wall

This standing stretch lengthens the calf muscles — the two muscles running down the back of your lower leg — by using a wall for support while you press your heels into the floor. Tight calves are one of the most common contributors to ankle stiffness, foot pain, and unsteady walking. Doing this regularly can improve your stride and reduce the pulling sensation many people feel in their heels or the backs of their legs.

1. 01

   Stand about two feet from a wall and place both forearms flat against it at roughly chest height.

2. 02

   Step one foot back about 12 to 18 inches so your back leg is straighter than your front leg.

3. 03

   Press your back heel firmly into the floor — it should stay flat the entire time.

4. 04

   Lean your body weight gently forward into the wall until you feel a pull along the back of your lower leg.

5. 05

   Keep your back knee straight but not locked — a slight bend is fine if that's more comfortable.

6. 06

   Hold the stretch for 20 to 30 seconds, breathing steadily rather than holding your breath.

7. 07

   Switch legs and repeat on the other side.

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  Heel lifting off the floor — if your heel pops up, step closer to the wall to reduce the stretch until your heel stays down.

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  Leaning only with the arms instead of the whole body — if you feel nothing in your calf, shift your chest forward toward the wall so your body weight does the work.

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  Holding your breath — if you notice your shoulders creeping up toward your ears, exhale and let them drop.

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  Rushing through the hold — a stretch held for only 5 seconds does little; watch a clock and aim for at least 20 seconds per side.

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  Pointing the back foot outward — your back foot should face straight ahead or only slightly angled, not turned out like a duck, or you'll miss the calf entirely.