When your gastrocnemius and soleus muscles in your calf are tight, there is additional strain on your ankle joint. You may feel pain in the back of your ankle, where your Achilles tendon is, in the side of your ankle, or even on the bottom of your heel. Regardless of where the pain manifests, daily stretching of your calves and ankles can help. When stretching, hold all stretches for 30 seconds and repeat each one two to three times.
Standing Calf Stretch
A standing calf stretch will stretch your gastrocnemius and soleus muscles, your Achilles tendon, and your ankle. Place both hands on a wall. Extend your right leg behind you while keeping your left foot closer to the wall. Keep your right leg straight and your right heel pressed into the ground. Your left leg should be bent. Point the toes of both feet directly at the wall. Lean into the wall while feeling a stretch in your right calf. Repeat on the other side. After completing all repetitions, do the stretch with a bent back knee, pulling your back foot in slightly. This will focus the stretch more directly on your soleus muscle.
Seated Calf Stretch
A calf stretch can also be performed while in a seated position using a towel. Sit on the ground with your right leg extended straight in front of you and your left leg bent with its foot on the inside of your right leg. Loop the towel around the ball of your right foot. Sit up very straight, pulling your abdominal muscles in toward your spine, as you pull your foot back toward your body. Keep your right leg straight. Switch sides and repeat this stretch.
Ankle Stretching
Loosening up your ankle joint involves stretching it in all directions. This is best done with gentle and slow movement. Begin with a pointing and flexing stretch. Sit in a chair, and lift your right foot off the ground. Keep your knee bent to focus this stretch on your ankle joint. Flex your toes toward your body, and then point your toes away from your body, moving fluidly back and forth through these two positions. Next, stretch your ankle with a side-to-side motion. Twist the bottom of your foot toward your left leg, and then away from it. Again moving back and forth fluidly. Repeat both of these stretches on your left ankle as well.
Balance Stretching
A balance cushion or wobble board can help you stretch and strengthen your ankle. If you have an ankle injury, start in a seated position until your ankle is strong enough to try the exercise standing up. Start with one foot on the balance cushion and the other foot on the ground. Work hard to keep your ankle straight as the wobble cushion moves beneath your foot. After doing this on each foot, try standing on the balance cushion with one foot and lifting your other foot off the ground. This is a difficult balance. Start near a wall or chair so you can grab it for support if needed.
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