I know I consistently promote calf stretching to you all, like here, and here, and even here, but thanks to many of your questions, I realized I have never told you exactly how to do it right: my way.
True, it is a simple concept itself, but it’s not just “any old” calf stretching.
I am not talking about calf stretching before you run. I am not talking about calf stretching after you use the weights at the gym (or however you choose to exercise).
What I am talking about is calf stretching that is done right – everyday – and that is separate from exercise, especially before.
What you see described here is what is proven to be, over time, effective in changing the muscle-tendon units so that our muscles will eventually (patience, people!) return to their optimal (or “normal”) length. Yes, as you age many of your muscles get tighter, especially your calves. You know this because you just get stiffer, but it does not have to be that way.
So you say, “AO, of course I want results. So tell me how!”
…And that is what I have heard more and more lately. And, it is a fair request, which is why I’m sharing that now.
The Skinny on Stretching: The Stuff That Really Counts
Stretching the right way. It’s like something we tell our kids: “There’s no point in doing it if you aren’t going to do it right.” You can stretch off a step in order to get the kind of calf stretch you are really after – which is an isolated and passive stretch of the calf. The best kind!
The biggest, or the most common, error I see in stretching?
Well, besides just not doing it or people ignoring me when I tell them to do it separate from any training or workout session, to start, take a look at where you are making contact. The foot should contact the step against the arch of your foot, not the ball. Believe it or not, the best stretch is obtained this way.
In the past, people have found success with an aerobics step, which works well since it is about 8 inches tall or so. It also has a rounded edge. Do a quick Google search if you need to see one.
If you perform the stretching on stairs, as many do, use the bottom stair and hold onto the railing for support. Athletic shoes with traction seem to work best.
Then slowly relax your ankles, and let your heels go downward. Learning this might take more effort and a little more time than you might think to get it just right. Remember the contact point on the step is your arch, not the balls of your feet. This point can not be over emphasized. Now you should be feeling a pulling (or a tightness) in your upper calf muscle – which is what we want. You should be feeling this stretch high in your calf, just below your knee.
Here’s what else to consider.
Length of time you do it…Every. Day.
Through years of tinkering and observation, I have determined that 9 minutes a day is the right number. It’s best to do it 3 minutes, 3 times per day. You can cluster your stretching like sets. In other words, do a 3 minute stretch, go away for a few minutes (brush your teeth, etc.), then do your next 3 minute stretch, go away for a bit, and then complete your final, 3 minutes, and you are done for the day. It’s easy, it’s done and you are on to the next thing. Less does not seem to work for people, and more is a waste.
How many weeks, or months should you stretch everyday. How long should you keep this up?
Are you going to stop after just a week or two? Again, by overall time span, what I mean is how many weeks or months are spent doing your stretching, each and every day. One of the biggest mistakes I see is that people either want an overnight change, or they “give up” when the pain goes away.
The one “downside” of calf stretching? It takes time. I’ll tell you again: you have to be consistent. Fortunately, but maybe not in your particular case, the problems we are solving are manageable, until the stretching finally does its job. Good things most often do not came fast. Be patient.
This will work, just be consistent and do it everyday. Moderate your stretching intensity to feel it high in your calf. Go easy for a week or so and break in slow.
Download this Guide to see the rest of this program, and share it with your friends and family…Unless you want them to be in pain? (Actually, for prevention purposes, this particular stretch would be good for everyone to do, with or without pain or foot problems.) You can call it the AO way, no kidding!
“So If We Do the Stretching The Right Way…When Do We Start to Get Relief?”
I see people take 2 weeks, to as much as 6 months for their calf stretching to “undo” the powerful, damaging effects that the isolated gastrocnemius contracture has exerted on their foot and ankle. Give it time and the results are most often stunning!
Where will you fall on the spectrum of 2 weeks to 6 months – that is, the time frame needed to resolve your tight calves? That’s one of many things I don’t know for sure! But, one thing I do know, if you don’t stretch you will never know now will you?
Stay healthy my friends,
AO
I have metatarsal pain (possibly synovitis according to doc, and less likely MN). I have been stretching my calves for about 2 years because they are chronically tight (years in youth as ballet dancer, lots of plantar flexion plus many standing jobs in early adulthood), but never have I tried that much time, maybe a couple of minutes a day. So 9 minutes is quite a jump, and I hope will have an effect. I have a couple of questions regarding the stair method. 1) I feel a better stretch if I do one leg at a time, so if I am proceeding this way, do I need to do 9 minutes each leg for 18 total, or 9 minutes total? 2) I have an adjustable slant board specifically for stretching calves, and I like this method better. I feel a better stretch this way. Will I get results using the slant board? Or is it better to use the stairs, which sadly, I find awkward, uncomfortable pressure on the arch, and not as good of a stretch?
Also, I should say that I also have Hallux Rigidus and had a cheilectomy to remove bone spurring this February 2019. I had metatarsal pain before the surgery (probably 5 years or so), but it has gotten worse since surgery. I have faithfully performed a lot of physical therapy since the therapy. They said calf stretching was good, but it wasn’t a big part of the therapy.
I am definitely going to try the calf stretching. I have been doing it, but like I said, not anywhere near that much per day. Recovery from surgery was/still is very difficult and I hope to prevent any in the future.
Hi Jocelyn,
Apologies for the late response. First, 3 minutes 3 times per day is the magic number and the main reason calf stretching ever fails is that not enough is done for too little time. Now for your questions:
1) I feel a better stretch if I do one leg at a time, so if I am proceeding this way, do I need to do 9 minutes each leg for 18 total, or 9 minutes total?
9 minutes a day each leg. So, your choice, 9 minutes in all doing both at same time or one at a time for a total of 18 minutes. How much time do you have? I have found doing both is quite effective, but one at a time is fine also.
2) I have an adjustable slant board specifically for stretching calves, and I like this method better. I feel a better stretch this way. Will I get results using the slant board? Or is it better to use the stairs, which sadly, I find awkward, uncomfortable pressure on the arch, and not as good of a stretch?
The slant board is fine. The stairs are not for everyone for sure. As long as you feel the stretch high in your calf you are good, sister. Be patient and you will get there if not already.
It is now 2 months after this comment. How are things going?
Stay healthy my friends,
AO
So I am a 63 year old male that developed Plantar Fasciitious. I bought special work out shoes, considered going to a podiatrist for help, inserts and blah, blah, and more blah…but i found this site and everything here made sense to me and what could it hurt to stretch my calves..its FREEEEE!!! Well i am into only a 30 second stretch at this time and i have to say my pain is greatly reduced…i mean GREATLY reduced and if this is what it takes to keep the pain at bay then i am all in…for the rest of my life all in…i will update you when i can get to 3 minute stretches which by the way i initially tried but couldnt even get to 1 minute b4 the stretch pain became to much.
Hi Andrew,
YOU GET IT! As I can tell you got the right stuff, you will be patient. Take your time building the time up to 3 minutes. The part that makes me angry at others is your statement, “what could it hurt to stretch my calves”. As I have said so many times, try all the other things (that won’t work, but we are told and think they will), but why not stretch at the same time. It is as if people will only do one thing at a time and stretching is rarely on the list and if it is it acmes last. Finally, it is FREEEEE!!!
I look forward to hearing from you.
Stay healthy my friends,
AO
Hi Andrew,
Big fan of your article. Frequently had trouble with plantar fasciitis on both (flat) feet.
Curious if you have any suggestions for any exercise tools for those living in apartments with no steps readily available, eg plastic calf stretcher
Hello
Yes I am at my wits end with having damn foot trouble… and came upon you. I am very grateful for any and all help. I began stretching immediately after reading your blog. The problem is my foot started hurting like sooooo bad again after stretching for 1.5 weeks. So frustrating!!! I want to believe! I used the stair method but found that it was really pressing on the area of my foot thereby exacerbating the pain. I tried other stretches but didn’t seem to get as much of a stretch. So I gave up!!! What’s a girl to do? Any advice for my poor little foot?
(I have suffered from a neuroma between 2nd and 3rd toes for close to 3 years. Metatarsal pads and orthotics enable me to walk but it hasn’t actually helped)
Hi Larissa,
I am always at my wit’s end. It is just the nature of being angry. The quick answer to your stretching woes may be that your enthusiasm created a lot of pressure. Clearly there are a few people who can’t stretch freefall off a step or with the pressure under the arch as I recommend. Please find an alternative, less aggressive method, such as leaning against the wall. There are some people so tight and painful that they need to start slow and build up gradually. That my dear is what a girl is to do. Finally, I did a study in the late ’80s and the quickest and best results using the exact same stretching you are attempting created an initial 2-3 weeks of increased pain. I interpreted it that they were actually doing the stretching. I am not telling you to endure terrible pain, but a slight increase in pain may be a sign you are heading in the right direction. Liken it to lifting weights and getting sore afterward. That is a good thing. I wish you well even though you rile me up.
Stay healthy my friends,
AO
How do you feel about the “prostretch” rocker? Im in an acute phase of pain and when I place my arch on the stair the pain is really bad pressing in on my arch and I just cannot hold it long enough to feel the stretch in my calf. Ive tried the prostretch and it doesnt hurt my arch as much but not sure im getting the same real stretch on my calf.. Your thoughts?
Hi James,
I am not a huge fan of the Pro Stretch for a number of reasons, but it works and anything and I mean anything, by any means or device that will get that calf stretched out is the goal. So, I say use it. I rarely endorse products, but the calf stretching device I like is the One Stretch. It is a bit pricey, but it makes the most sense biomechanically and economically. Best of luck to you.
Stay healthy my friends,
AO
Hi, I noted that you suggested doing the stretch in “sports type” shoes. Is there any additional benefit to doing it in bare feet? Or harm even?
Hi Keith,
Any shoes are fine as long as they don’t slip. It really comes down to whatever you feel most comfortable to stretch in. Barefoot is ok if it works for you. A lot depends on the sharpness of the step edge. A thick carpet edge has a more gradual roll off and is kinder to a barefoot. But historically, mechanically and anatomically I see no advantage. To each his/ her own brother.
Stay healthy me friends,
AO
Hi, and while we’re at it…is there any additional benefit to doing the 3 x 3min routine more than once per day?
Hi again Keith,
This is an excellent question, but bugging me twice could set me off. About 25 years ago when I was working through my stretching protocol over about a five-year period. I made observations based on patient feedback and did a bit of tinkering along the way. What I found was that two minutes three times a day or less didn’t work consistently enough. I also found that four minutes three times a day or more didn’t seem to work any better or faster than three minutes, but maybe occasionally. There is also randomized control evidence in the literature supporting this protocol. One was done by one of my past residents. Having said this I don’t believe there’s any harm in bumping it up to maybe an extra rep or two per day or three minutes four or five times a day in the beginning in the hopes that you might speed things up a bit. Please let us know how things go for you.
Stay healthy my friends,
AO