Heel and Calf Stretches For Knee Bursitis

Have you ever noticed nagging tightness in your calves after a long day or an extreme workout? It's not just uncomfortable; it can affect the function of your entire leg, including those precious knees. Let's look at a simple yet effective daily stretch that you can do wherever you are to reduce that tension and help improve mobility: the heel and calf stretch.

Our calves are unsung heroes that drive our steps and take up much of the load on our bodies. When they're tight, it can lead to issues from up and down through the leg—specifically putting stress on the knee. Keeping these muscles limber is critical for athletes and anyone who wants to maintain a healthy, active lifestyle.

How to Do the Heel and Calf Stretch

It doesn't get any easier than this stretch! Done right, you can work wonders with these two calf muscles:

Locate a wall

You will stand facing a wall. Place your hands on the wall in front of you at about eye level.

Positioning your feet

Step one foot back so the leg is straight and the heel stays on the floor. Bend the front foot slightly.

Lean in

Lightly lean toward the wall until you begin to feel a stretch in the calf of the back leg. Remember to keep the back leg perfectly straight and the heel down for a maximum stretch.

Hold and repeat

Hold for 15-30 seconds, then switch legs. Do this 2-4 times on each leg.

Tip for Success💡Keep your back straight and your eyes on the horizon. If you start to feel a little bit of pain, relax a little. You shouldn't experience discomfort doing a stretch. Stretching can be quite pleasurable.

Who Benefits Most from the Heel and Calf Stretch?

The Heel and Calf Stretch is a good exercise for those with calf tightness that affects their entire lower body, starting at the knees and going all the way down to their feet. This is just a closer observation of who benefits more from including this stretch in their routine:

People with knee bursitis

In knee bursitis, tight calf muscles can compound the problem by putting increased pressure on the knee joint. This stretch, if done regularly, reduces that pressure and helps relieve pain.

Runners and athletes

High-impact activities such as running often tighten the calf muscles, causing injury and knee pain. The following stretch may help to prevent those muscles from becoming injured and tight.

People who stand or walk regularly

For those working continuously in a standing or walking posture, this will act as a blessing for avoiding stiffness of muscles and straining of the knees and lower legs.

Older adults

Flexibility in movements becomes quite difficult as age advances. This stretch will be particularly helpful to the elderly in maintaining muscle elasticity and mobility—important components in maintaining equilibrium and preventing falls.

Performing this Heel and Calf Stretch daily will decrease tightness, reduce injuries, and improve movement. It only takes a few minutes each day to help make an enormous difference in how your legs feel and perform. It's a great idea to seek advice from a health expert, especially if you have pre-existing knee problems and health issues before embarking on any new exercise therapy.

Give your calves a little love; they deserve it!

Simon Garrett

​BM MRCS FRCS (T&O)

Consultant Orthopaedic Surgeon