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  • UK Center for Cartilage Repair and Restoration

    Exercises to stretch the calf

    Download printable PDF (228 KB)

    Heel-cord board stretches

    heel-cord board stretches 

    • Place the ball of your foot on a slanted board and press your heel to the floor repeatedly.
    • Repeat 10 times and hold for 10 seconds.

    Heel-cord wall stretches

    heel cord wall stretches 

    • Place your hands on a wall in front of you, supporting your weight on the uninjured leg.
    • Extend the injured leg behind your body with your heel flat on the floor and lean forward.
    • Repeat 10 times and hold for 10 seconds.

    Towel stretches

    towel stretches 

    • Fold a towel lengthwise and position it around your forefoot.
    • Gently flex your foot upward.
    • This improves heel-cord (Achilles tendon)
    • Repeat 10 times and hold for 10 seconds.

    This information is not intended to replace specific instructions from your physician. 

    Check with your doctor to make sure these instructions apply to your case. 



Page last updated: 1/7/2014 2:29:07 PM