11 Daily Flexibility Exercises for a Pain-Free Life

8. Calf wall stretch (lower leg)

Two-line summary: Targets the calf muscles and Achilles tendon to reduce foot and heel pain and improve ankle dorsiflexion. Tight calves can contribute to plantar heel pain and knee strain. Step-by-step instructions: Stand facing a wall with your hands on the wall at shoulder height. Step the right foot back with heel down and knee straight to feel a stretch in the right calf. Hold for 30 seconds, then bend the back knee slightly to target the deeper soleus muscle for another 30 seconds. Repeat on the left side. Do two rounds per side. Modifications and progressions: If balance is a concern, place hands on a countertop. To progress, use a slant board or step for a deeper stretch while holding on for support. Safety cautions: Avoid aggressive stretching if you have a recent calf strain or Achilles tendinopathy. Sharp pain, swelling, or bruising requires medical evaluation. Habit-stack tip: While waiting for tea or coffee to brew, step back for a quick calf routine to keep ankles mobile.