Heel rises off the floor
The stretch is negated the moment the heel leaves the floor.
Overactive muscles
Gastrocnemius
Corrective work
Foam RollCalves↗StretchWall calf stretch — gastroc (knee straight)↗Mobility · Lower Body
Gastrocnemius Stretch (Straight Leg)
Coaching cues
- Stand facing a wall; one foot back; heel pressed firmly into the floor
- Keep the back knee completely straight
- Lean into the wall until you feel the upper calf stretch
- Hold 30–60 seconds; switch sides
Common faults 2
Foot turns outward
External rotation reduces the medial gastrocnemius stretch.
Overactive muscles
TFLHip external rotators
Corrective work
Foam RollTFL↗StretchStanding TFL stretch↗