The calf muscles aren’t something that most people think about stretching very often, nor are they aware of the impact tight calves has on the plantar fascia.
But research suggests calf stretches for plantar fasciitis should be part of your daily routine.
The calves are made up of two muscles; The Gastrocnemius and the Soleus.
The Gastrocnemius is a two-headed muscle that runs from just above the knee to the heel with its main function being plantar flexing of the foot at the ankle joint and to flex the leg at the knee joint.
The Soleus is a robust muscle in back part of the lower leg that runs from just below the knee to the heel.
The main function is the plantarflexion of the foot (increase the angle of the foot and the leg). The Soleus is a powerful muscle and are crucial for walking, running and standing.
With that in mind, one of the more common causes of plantar fasciitis is, yes, you guessed it! Tight calves.
Tight calves limit the amount of ankle movement and flexibility. The muscles become shorter which then creates extra strain on the plantar fascia ligament.
How did I end up with tight calves?
Do you wear high heels or sit down all day in the office? I would say a high percentage of us answered yes to that question.
From personal experience, there is one thing I have noticed recently whenever I go out for a run, and that is it takes me 5-10 minutes for my calves to loosen up.
How did this happen all of a sudden?
Well, I am an office worker that sits down all day looking at 3 screens keeping my knee and ankle joints in a stationary position.
And as for high heels, they have been classified as one of the worst shoes you can wear for plantar fasciitis, and if you don’t already have it, you’re sure as hell on your way of you continue wearing them.
Luckily, there are a number of simple stretches you can do anywhere that will stretch out the calf muscle.
In this article, I want to provide advice on how you can achieve success with minimal spend.
Calf Stretches for Plantar Fasciitis
1 – The Step Stretch
This is an easy one as you don’t need any expensive tools. You can do this at home, work, or wherever really – All you need is a step or a ledge.
Step 1
Stand on the edge of a step with about 3/4’s of your foot over the edge.
Step 2
Make sure you have your balance under control and that you won’t slip. (This will allow for a higher quality stretch)
Step 3
Slowly lower both legs down INSERT INCHES and hold for 15 seconds. Repeat this 4 times over.
2 – The Towel Stretch
This is a very basic stretch that not only stretches the calf, but helps improve flexibility in the achilles as well.
For the towel stretch, you’ll need a firm place to sit down on (the floor or your bed) and a towel.
Step 1
Sit down with both your legs stretch out in front of you.
Step 2
Position the towel just below your toes around the ball of your foot.
Step 3
While keeping your leg straight, slowly pull the towel towards you keeping your knee straight. You should feel a light pull along the back of your leg.
Step 4
Hold this position for 15-20 seconds and slowly release.
Step 5
Repeat 4 or 5 times with each leg.
3 – The Wall Stretch
Another straight forward routine for calf stretches for plantar fasciitis with only a wall needed for this one.
Step 1
Find a wall and stand about an arms length away from it.
Step 2
Place your hands on the wall in a way that you are using the wall as support.
Step 3
Place your right foot forward slightly bent at the knee.
Step 4
Gently bend your right knee forward.
Step 5
Hold this position for 15-20 seconds then slowly release.
Step 6
Repeat this stretch 4 times for each leg.
4 – The Foam Roller Stretch
You will need a foam roller for this one, but they are relatively inexpensive and can be used for a heap of other stretches.
Step 1
Sit on the floor with your legs out in front of you and use your hands for support.
Step 2
Place your legs on top of the roller positioning your calves over the center.
Step 3
Slowly roll along the backs of your legs from your knees to your ankles apply a small amount of pressure.
Step 4
Continue with this movement for 30-60 seconds and repeat 4-5 times taking a short break in between.
Those are the 4 main stretches you can pretty much get started with right away and as long as you’re consistent, you will reap the benefits.
Remember, morning is the best time for these stretches as they will keep you loose and flexible for the day ahead.
Tools for Calf Stretches for Plantar Fasciitis
If you want to use specialised tools for each calf stretch, here a few inexpensive options below.
OPTP Slant
The OPTP slant board can be used in place of the step stretch as the angle of the slant naturally stretches out the calf muscles once you stand on it.
The OPTP is made of lightweight foam making it both durable and easy on your feet.
Like the step stretch, it is designed to stretch out the calf muscle and to provide flexibility for the achilles making it perfect for calf stretches for plantar fasciitis.
Sold as a pair (you will get 2 slant boards!) the OPTP is an inexpensive, well engineered stretching device guaranteed to help loosen those calves and provide more flexibility, aiding in the prevention of plantar fasciitis.
Letsfit Resistance Band
A resistance band is a versatile, made to stretch device that you can use in place of a towel for the towel stretch.
Made of natural latex, the Letsfit Resistance Band is a non toxic, odour free flexband perfect for calf stretches for plantar fasciitis.
The Letsfit resistance band is made specially for rehabilitation training as well as body shaping, weight loss and strength training making it extremely versatile.
For a relatively cheap price, you will get 5 colourful lightweight bands (red, yellow, green, black and blue) that you can use for plantar fasciitis stretches or for other types of strength and conditioning training.
A great option!
BalanceFrom Yoga Mat
Personally, for me, a yoga mat is a must have to carry out stretches for plantar fasciitis. It offers support, comfort and can be used for just about any type of exercise.
If you don’t have one already, definitely put a yoga mat on your list!
The team at BalanceFrom have created an amazon best seller with their yoga mat by creating a mat that suits all shapes and sizes.
68 inches long and 24 inches wide, the BalanceFrom Yoga Mat is made from high density eco friendly material that is a quarter of an inch thick meaning while your sitting down doing your calf stretches for plantar fasciitis, it will provide you with the necessary comfort.
Being light-weight and having a strap to throw over your shoulder, the BalanceFrom Yoga Mat is easy enough to take with you wherever you go.
I highly recommend this mat not only for plantar fasciitis recovery, but for all other type of exercises as well.
AmazonBasics High Density Foam Roller
For the fourth stretch listed above, the Foam Roller Stretch, you will need a good quality firm, easy to use foam roller.
The AmazonBasics Foam Roller is perfect as its wide enough for calf stretches for plantar fasciitis being 24 inches in width.
You don’t need much more than a basic foam roller for this exercise and the AmazonBasics foam roller is just that.
It is light-weight, clean, easy to transport and comes in a variety of different colours and designs.
