Heel rises on the stretch
Calf is not getting the full stretch if the heel is off the floor.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch — gastroc (knee straight)↗Mobility · Lower Body
Standing Calf Stretch (Wall)
Coaching cues
- Hands on the wall; one foot back; heel flat on the floor
- Straight leg targets the gastrocnemius
- Bent knee targets the soleus — use both variations
- Hold 30–60 seconds each position each side
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↗