In the posterior leg compartment there are 2 main muscles we wish to stretch:

• Gastrocnemius 
• Soleus 

The main function of these muscles is to assist with downward flexion of the ankle. But, when these muscles are tight or shortened they restrict the upward flexion of the ankle. Restriction of upward flexion at the ankle due to calf muscle tightness/shortness is also known as a Soft Tissue Ankle Equinus. 

In some cases there are no presenting symptoms of an ankle equinus and a tightness or shortness of the calf muscle is picked up incidentally during an assessment. However the commonly occurring symptoms include:

• Pain or a tightness experienced in the calf or achilles tendon 
• Cramps in the calves 
• Shin splints or pain in the front of the leg

Stretching your calf muscles will help if you are suffering with any of these symptoms and you should aim to do them every day, especially after exercise.

The first is a simple calf stretch. Using a wall for support, place one leg in front of the other  and stretch the back of the leg for 5 seconds 10 times. Do this for both limbs when warm (after exercise, bath or shower). Be sure to keep the heels in line with the direction of the stretch. 

The second is a more subtle stretch. Using the wall for support, bring the feet closer together and stretch the back leg by bending both legs. Keep the heels on the floor. Hold the stretch for 5 seconds and repeat 10 times on both legs. 

Committing to performing these stretches and strength exercises will help treat and manage the symptoms of a Soft Tissue Ankle Equinus. However, in some cases which are complicated with other foot pathology, further rehabilitation is required. This needs detailed assessment in order to tailor a programme specific to individual needs; please get in touch if your symptoms persist.