These stretches focus on the lower legs including the calf, shins, and ankles.
Tibialis Anterior Muscle Stretch
- Kneel on the floor with the tops of your feet, ankles, shins, and knees making contact with the ground
- Adjust your feet so your big toes are touching and your heels have come apart
- Lower your hips towards your heels
- Place your hands on the floor about shoulder-width apart behind you near your feet
- To further this stretch lean your shoulders back, and firmly push your hands into the floor. As you do this, your knees will raise a little off of the ground
Target Stretch - Shin
Inner and Outer Calf Stretch
- Place hands flat on a wall about shoulders width apart and high
- Step away from the wall until your arms are straight
- Step back with the leg you would like to stretch and add a slight bend in your front knee so that your back heel can make contact with the floor
- Rotate the foot that is behind you inward at approximately a 45-degree angle
- Bend your arms and move your chest towards the wall until you feel a stretch in your outer calf
- Next rotate your foot outward at approximately a 45-degree angle
- Bend your arms and move your chest towards the wall until you feel a stretch in your inner calf
Target Stretch - Inner and Outer Calf
Runner’s Stance Stretch
- Get into a comfortable lunge position on the floor with your right foot firmly on the ground in front of you and the knee bent at a 90-degree angle. Your left knee should be on the ground under your hips.
- Place both hands on the floor, shoulder-width apart. One hand should be directly outside your right foot.
- Curl the toes of your left under and straighten your back leg to lift your body up. Stop when you feel a nice firm stretch on the back of your left calf
- To deepen the stretch, lift your chest up and place your hands on your right thigh
- Switch sides after 15-20 seconds
Target Stretch - Upper Calf, Back of Knee
Leaning Shin Stretch
- Stand with your back and heels against a wall or door frame
- Take a step forward with boot feet, approximately the size of your shoes
- Gently lean back so your glutes and shoulders are against the wall
- Lift toes and to put your weight into your heels, you may need to place your arms out against the wall to maintain balance
Target Stretch - Shin
Raised Calf Stretch
- Find a steady curb or step, depending on your balance you may need something to hold onto like a chair or mailbox
- Place the balls of your feet on the chosen elevated surface with your heels hanging off
- Slowly lower your heels down, you should feel a stretch up the back of your calves
- You can also do one leg at a time by slightly bending one knee as you lower the other heel
Target Stretch - Back of Calf
Seated Towel Stretch
- Sit on the floor
- Bend one knee and put the other leg out with the heel on the floor
- Loop an exercise band, towel, or belt around the ball of your foot
- Slowly pull your toes towards you with the band and hold for 15-20 seconds
- Repeat 2-4 times on each leg
Target Stretch - Back of Calf
We recommend consulting our athletic trainers and/or our physical therapists prior to attempting any new stretches or exercises to ensure they are done properly. Follow the links for more information.