Passive Static Stretching for Plantar Flexors

Plantar flexion is the action of pointing your toes away from you, such as when you stand up on your tip-toes to peek over a high wall. The muscles responsible for this action are your gastrocnemius and soleus and, to a lesser extent, the tibialis posterior muscle. Connected to your heel bone via your Achilles' tendon, these muscles can become tight after activities such as running or wearing high heels. Passive stretches involve little or no effort on behalf of the exerciser and are a good way to stretch your plantar flexor muscles.

Standing Calf Stretch Off a Step

• This stretch uses your body weight to lengthen your calf muscles. Place the balls of your feet on the edge of a sturdy step. Using your hands for balance, allow gravity to pull your heels downward. Hold this position for 15 to 30 seconds. If you require a deeper stretch, perform this exercise on one leg at a time so that more weight is pushed down through your calf, which will increase the range of movement.

Sprinter's Calf Stretch

• Adopt the same position as a sprinter in the blocks.

  This exercise is usually felt more in the soleus or deeper calf muscle as well as the Achilles' tendon. Squat down on the floor and adopt the same position as a sprinter in the starting blocks. Lean forward and rest your chest on your thigh and hands on the floor. Shift your weight forward and push your heel down toward the floor. Hold for 15 to 30 seconds and then change legs.

Towel Calf Stretch

• A towel provides an easy way to stretch your calf muscles. Using your arms as opposed to your body weight means that, while effective, this exercise provides only a mild stretch. Sit on the floor and loop a towel over the ball of one foot. Lie back and lift the leg so it is vertical. Without moving your knee, pull on the ends of the towel and draw your toes toward you. Hold for 15 to 30 seconds and then relax and change legs.

Partner-Assisted Calf Stretch

• Partner stretches require good communication. It is vital to tell your partner if you require more or less pressure so you get the most from the stretch. Too little and the stretch will be ineffective, whereas too much pressure may result in injury. Lie on your stomach and bend your leg so your shin is vertical. Ask your partner to push down on the ball of your foot and press your toes toward your shin. Hold the stretch for 15 to 30 seconds and then repeat on the opposite leg. This stretch emphasizes the soleus, or deeper calf muscle.