Stand facing a wall with one foot forward and one foot back
Keep the back heel flat on the floor
Bend the front knee and lean forward until you feel a stretch in the back calf
Hold the stretch for 20 to 30 seconds
Switch legs and repeat
Use a step or curb to let your heels drop below the edge
Keep your knees straight to stretch the gastrocnemius
Slightly bend your knees to stretch the soleus
Sit on the floor with one leg extended and use a towel or strap around the ball of your foot
Pull the toes gently toward you
Hold the stretch for 20 to 30 seconds
Repeat on the other side
Perform calf stretches after walking, running, or exercise
Stretch both calves several times per week
Avoid bouncing while stretching
Stop if you feel sharp pain