Gastrocnemius Stretches

The gastrocnemii are muscles at the back of the calf. They form just above the knee and travel down as two muscle strips (medial and lateral gastrocnemius) to form the Achilles tendon (with the deeper soleus muscle) which then inserts at the back of the heel.

They are important muscles in the mechanics of the foot and ankle and can be implicated in problems such as achilles tendinopathy, plantar fasciitis, and metatarsalgia.

If Mr Redfern has recommended that you undertake some gastrocnemius stretches then some guidance as to how to perform these specific stretches can be found below

Wall Stretch

Begin by standing upright facing a wall over an arm’s length away. Take a large step forward with your uninjured leg and place your hands on to the wall. Now straighten the knee on your injured leg whilst keeping the heel flat on the floor. Then lean your body towards the wall so that you feel a stretch down the back of your calf.

Hold this position for 20 seconds and then relax before repeating.

Hold: 20 seconds

Repeat: 5 times

Frequency: 5 times a day

Stair Stretch

Begin by standing on a small step or the bottom stair of a staircase. Hold on to the bannister or rail to help maintain balance.

Take your injured foot and place it just behind you so that the ball of the foot remains on the step but the heel hangs over the edge of the step. Keeping the knee of your injured side straight, lean your bodyweight through the injured leg and allow the heel to sink below the level of the step as shown in the diagram here. as the heel sinks lower, you will feel the calf muscles stretch in the back of the leg.

Hold this position for 20 seconds and then relax before repeating.

Hold: 20 seconds

Repeat: 5 times

Frequency: 5 times a day

Band stretch

In the seated position, loop a physio ‘theraband’ (specific resistance band) or a towel around ball of foot on the injured side. Gently and steadily pull on the band or towel whilst keeping knee straight. you will feel the stretch in the calf muscles in the back of the leg. Hold the stretch for 20 seconds.

Hold: 20 seconds

Repeat: 5 times

Frequency: 5 times a day

Slant Board

This is something worth considering as it allows you to do stretches easily where and when you want to. The idea is that you stand on the board which has an adjustable pitch which stretches the calf muscles in much the same way as standing on a step but brings the step to you! (see ‘stair stretch’ above). It is particularly useful in an office environment for instance. There are lots of different versions available on the internet. This one is cheap and cheerful and will do the job.

Available at www.firstaid4sport.co.uk