Move · Videos · Stretching · 9 min

Calf and Achilles Stretches After a Run or Walk

Calf and Achilles Stretches After a Run or Walk — video by Run Better with Ash Play · 9:07

Video by Run Better with Ash on YouTube · Open on YouTube

Three gentle, pulsing calf stretches on each leg: toes up on a block or cushion, a wall-supported lunge and a kneeling calf stretch. A quick add-on after running or walking for anyone with tight calves.

  • 9 min
  • Beginner
  • Low impact (no jumping)
  • wall, mat
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Step by step 6

Tap a time to watch that step in the video.

  1. Ball of the left foot on a block or cushion, heel down; rock the hips forward and back, no more than 7 out of 10. 0:29
  2. Switch to the right foot on the block and keep the gentle hip rocks, pressing the heel down. 2:29
  3. Wall calf stretch: hands on the wall, left leg back with the heel pressed down; sink the hips down and up. 3:33
  4. Wall calf stretch, right leg back: move the foot nearer or further to ease or deepen it. 4:59
  5. Kneeling calf stretch: from all fours, left foot back with toes tucked; press the heel back, then rock forward. 5:55
  6. Kneeling calf stretch, right leg back: keep rocking slowly in and out of the stretch while breathing. 7:01

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep the back heel pressed into the floor throughout
  • Stay at about 7 out of 10 intensity so the muscle can relax
  • Rock gently in and out of the stretch while breathing steadily

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Ankles & feet takes loadpulsing calf stretches under body weight at end range
  • Shoulders movespushing into the wall and the mat
  • Wrists & hands moveshands pressed into the mat in the kneeling stretch
  • Hips movespushing the hips forward and back in the stretches
  • Knees moveswall lunge pulses, kneeling calf stretch
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Wall-supported lunge stretch; back foot closer to ease off; stay at about 7 out of 10

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Run Better with Ash; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety