Management

Heel Cord (Gastrocnemius) Stretch (Flexibility)

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  1. Stand facing a wall from 3 feet away. Take one step toward the wall with your right foot.
  2. Place both palms on the wall. Bend your right knee.
  3. Lean forward, keeping the left leg straight and the left heel on the floor.
  4. Hold for 5 to 10 seconds. Repeat 2 to 3 times, or as instructed.
  5. Another technique is to hold the stretch 5 seconds and then, in stretched position, contract the calf muscle pushing into the wall for 5 seconds. Repeat 2 to 3 times.
  6. Switch legs and repeat.
Woman leaning hands on wall doing calf stretch.

Author: Michels, Karen

Author: Wheeler, Brooke

© 2000-2026 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
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