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3 Stretches To Reduce Calf Pain and Tightness


Filed Under (Fitness, General) by Rick Kaselj

This past weekend, my wife was out of town. The kids taught me the latest craze in their school which is bottle flipping.


So last weekend, we spent roughly around two hours walking around the neighborhood trying to bottle flip on the different things we see around the area. I don’t quite understand the point of bottle flipping but it was great to spend a bunch of time with my kids doing something they enjoy.

Today, I will share some quick hacks that you can do to relieve calf pain and tightness.



In today’s video, I wanted to answer a question from George, an avid Exercises For Injuries subscriber…

“What are some exercises that help with a dull pain in my calf near my ankle?”

George says, this past winter he slipped and felt a pull in his calf area. He went to his doctor and his doctor said it was not anything severe. He should just stretch it out. He asked if I have some exercises to recommend.

George, you can do stretching and a couple of other things to help overcome dull pain in your calf.

Dull Calf and Ankle Pain Relief

CLICK HERE to watch the YouTube video.

I got Donnalee to demonstrate the exercises.

#1.1- Foam Rolling Out The Calf

So you will use a foam roller. You can use a 1-foot foam roller.

Sit on the floor. Flex the right knee. Place the left leg, heel above the foam roller, then prop yourself up and roll through to just below your knees and roll back to calf area. You will probably feel a sensitive area if you hold that area.


Foam Rolling Out The Calf

We are working on decreasing the tension in that calf area. We are working on elongating the tissue addressing any muscle fibers that are over active and dealing with trigger points. So it will elongate and decrease the tension so there will be less pulling going on in that calf area.

#1.2 – Foam Rolling Out the Calf (Rotating Legs Inwards)

Same as above, but bring the legs inwards then roll through.


Foam Rolling Out The Calf (Rotating Legs Inwards)

Bringing the legs inwards will target working more on the medial or inside part of calf.

#1.3 – Foam Rolling Out The Calf (Rotating Legs Outwards)

Same as above, but bring the legs inwards then roll through.


Foam Rolling Out The Calf (Rotating Legs Outwards)

Bringing the legs inwards will target working more on the lateral or outer part of calf.

Perform 1 set of 5 reps in a smooth controlled movement with an intensity of feeling of massage going on. We do not want a screaming pain because if you irritate the tissue, it is going to do the exact reverse, it is going to tighten it up more and lead to more pain.

Alternative to Foam Roller: Medicine Ball, Soccer Ball, Basketball


Rolling Out The Calf With A Ball

#2- Calf Stretch

In standing position, take a big step forward with the toes are pointing straight ahead. Back leg with heels out in order to have the pointing straight ahead.  Most of the weight is on the back foot keeping the heel down to get a stretch in the calf area.


Calf Stretch

In this position, we are targeting to stretch the calf area. You will feel the stretch depending on where you have tension or tightness.

Perform 1 set of 2 reps on each side, with a 20 seconds hold and intensity of light stretch, alternating back and forth, even on the non-injured side because going through the non-injured side is going to help and  will also give the injured side a bit of a break.

#3- Heel Drops

Use a step (foam roller or the bottom step of the stairs). Put the balls of your feet on the step. Place the hands on the wall for balance. Ankles straight then drop the heels down.


Heel Drops

This is a dynamic stretch to the calves.

Perform 1 set of 5 reps in a smooth controlled movement and then holding that bottom position for 2 seconds with an intensity of feeling a good stretch happening in dropping the heel down.

Give those 3 exercises a go to overcome the dull pain in your calf, just above your ankles.

If you are looking for a fast, simple, safe and effective program to eliminate your stubborn knee pain and Patellofemoral Syndrome, then check out the Patellofemoral Syndrome Solution program here:


Take care!

Rick Kaselj, MS


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