Best Calf PNF Stretches for Ankle Flexibility and Muscle Pain Relief

In this article I will show you the most effective calf PNF stretches you can do at home.

These stretches are helpful if you:

• Are running often
• Or hiking
• If you noticed that your ankle isn’t flexible enough to squat without lifting your heels
• Have a plantar fasciitis

Proprioceptive neuromuscular faciliatation (PNF) is an effective form of stretching that combines passive stretching and active contraction of a targeted muscle.

The two largest calf muscles are: soleus and gastrocnemius. I’ll show you best calf pnf stretches for both muscles.

Let’s start.

Gastrocnemius: Calf PNF Stretch

I’ll show you the contract-relax pnf technique for gastrocnemius.

Contract means to contract your gastrocnemius muscle.

Relax means to stretch passively your gastrocnemius muscle.

Starting position: Sit with legs extended and a stretching strap wrapped around your ankle.

To target a gastrocnemius muscle with pnf stretch, you need to extend your knee before stretching this muscle.

Then pull a stretching strap and ankle toward your body, passively stretching the gastrocnemius muscle for 15s.

Afterward, contract your gastrocnemius by pressing your ankle downward (plantar flexion) for 6s, without moving your ankle.

Repeat the whole process five times more, each time going into a deeper stretch.

Soleus: Calf PNF Stretch

I’ll show you the contract-relax pnf technique for soleus muscle..

Contract means to contract your soleus muscle.

Relax means to stretch passively your soleus muscle.

Starting position: Lying on your back with one leg bent and with a stretching strap around your ankle.

To target a soleus muscle, you need to have your knee bent around 90 degrees.

Then pull a stretching strap and ankle toward your body, passively stretching the soleus for 15s. (blue)

Afterward, contract your soleus by pressing your ankle downward (plantar flexion) for 6s, without moving your ankle. (red)

Repeat the whole process five times more, each time going into a deeper stretch.

What Should I do if I Don’t Feel a Stretch During Calf PNF Stretch?

If that’s the case, you most probably don’t have tight calf muscles.

Instead of stretching, I would advise you to focus more on mobility exercises for ankles as well as strength training for ankles in the end-range motion.

Let me give you an example.

Mobility exercise for ankle: knee over toes from a kneeling stance. Repeat twenty times.

Strength + end range motion: lunge with knee over toes. Repeat 8-12 times.

Keep in mind that these exercises can put pressure on a knee joint, so be careful when starting out with these exercises.

Good luck!