Move · Videos · Stretching · 8 min

Real-Time Ankle and Calf Stretch Routine

Real-Time Ankle and Calf Stretch Routine — video by AskDoctorJo Play · 7:42

Video by AskDoctorJo on YouTube · Open on YouTube

A physical therapist leads a real-time seated routine: ankle pumps and circles, a strap calf stretch, a bent-knee soleus stretch, ankle alphabet, a front-of-shin stretch and rolling the sole of the foot. Easy to do on a chair for stiff ankles and calves.

  • 8 min
  • Beginner
  • Low impact (no jumping)
  • towel, chair
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Step by step 6

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  1. Warm-up: ankle pumps up and down, side to side and a few circles each way, moving only at the ankle. 1:00
  2. Calf stretch: strap around the ball of your foot, knee straight, pull your toes towards you; 30 seconds, twice. 1:41
  3. Soleus stretch: seated, slide your heel back with it kept on the floor and the knee bent, then lean in. 2:49
  4. Ankle alphabet: trace the letters with your foot, moving only at the ankle, not the whole leg. 3:58
  5. Front-of-shin stretch: beside the chair, rest the top of your foot and toes on the floor and lean back gently. 5:06
  6. Sole of the foot: roll it on a roller or ball, or press gently into a tender spot in the arch. 6:20

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

Form cues from the coach

  • Keep the knee straight for the calf stretch and bend it for the soleus
  • Keep your heel down as you slide the foot back for the soleus stretch
  • Draw the alphabet by moving only at the ankle, not the whole leg

What it works

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Joints it uses light on the joints

  • Ankles & feet movesankle pumps and circles, calf and shin stretches

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 AskDoctorJo; 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