Step Calf Stretch

Step 1. Stand on a step or a sturdy raised surface with the balls of both feet on the edge and the heels hanging off, holding a rail or wall for balance. Let one or both heels drop below the level of the step until you feel a stretch through the calf, and hold. Keep the knee straight to stretch the gastrocnemius, or bend the knee slightly to bias the soleus lower down. Hold for the prescribed time, typically 30 seconds, without bouncing, then switch sides if stretching one leg at a time.