3 Stretches To Reduce Calf Pain and Tightness

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


So last weekend, we spent roughly two hours walking around the neighborhood trying to bottle flip on the different things saw 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 ExercisesForInjuries 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 who said it was not anything severe. He should just stretch it out. He asked if I had 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

You can use a 1-foot foam roller.

Sit on the floor, flexing your right knee. Lift your left leg, placing your heel above the foam roller. Prop yourself up with your arms, roll through to just below your knees and roll back to calf area. You will probably feel some sensitive areas.


Foam Rolling Out The Calf

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

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

Same as above, but turn your leg inward then roll through.


Foam Rolling Out The Calf (Rotating Legs Inwards)

Turning the leg inward 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 turn the leg outward then roll through.


Foam Rolling Out The Calf (Rotating Legs Outwards)

Turning the leg outward 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 a massage. We do not want a screaming pain because if you irritate the tissue, it is going to do the exact reverse. It will tighten 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 a standing position, take a big step forward with your toes pointing straight ahead. Most of your weight should be on the back foot, keeping your heel down to get a stretch in the calf area.


Calf Stretch

In this stretch, we are targeting the calf area. Where you feel the stretch may differ 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. Be sure to stretch the non-injured to aid in prevention.

#3- Heel Drops

Use a step (foam roller or the bottom step of the stairs). Place the balls of your feet on the step. Place your hands on the wall or railing for balance. With your ankles straight, drop your heels down.


Heel Drops

This is a dynamic stretch to the calves.

Perform 1 set of 5 reps in a smooth controlled movement, and 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 click here to check out the Patellofemoral Syndrome Solution program.

Take care!

Rick Kaselj, MS