Single Plantar Flexor Stretch
Foot and Calf Stretches:
Stand facing a wall 2 feet (61 cm) away. Brace your hands against the wall. Keeping the left foot in place, place the right foot 1 to 2 feet (30 to 61 cm) behind the left foot. The left foot is 1 to 2 feet away and the right foot is 2 to 4 feet (61 to 122 cm) away from the wall. Keeping the right heel on the floor, lean your chest toward the wall. You can bend the left knee slightly to facilitate moving the chest up against the wall.
Affected Body Part:Most-stretched muscles
: Right gastrocnemius, right soleus, right plantaris, right popliteus, right flexor digitorum longus, right flexor hallucis longus, right posterior tibialis. Lesser-stretched muscles:
Right peroneus longus, right peroneus brevis, right flexor digitorum brevis, right quadratus plantae, right flexor digiti minimi brevis, right flexor hallucis brevis, right abductor digiti minimi, right abductor hallucis, right popliteus, right semitendinosus, right semimembranosus, right biceps femoris.
As the chest gets closer to the wall, bending the knee slightly will realign the tibia and increase the distance between the muscle attachment points. This will increase the stretch on the posterior tibialis, flexor hallucis longus, and flexor digitorum longus muscles while at the same time reducing the stretch on the hamstring muscles.