Stretch & Strength: Calves – Mobility That Lasts

Tight calves can limit ankle mobility, affect balance, and make walking, running, and squatting feel more difficult. They also play a big role in absorbing force when you move, so when they’re stiff or weak, it can lead to issues in the feet, knees, or even hips.

Stretching your calves can restore range of motion, but to keep it, you need activation (waking up the muscle) and integration (using it in a functional movement).

Choose one of each, and you’ll support better ankle flexibility, stability, and overall lower body performance.

Activation: Foot Doming or Seated Banded Plantar Flexion

Purpose: Strengthens the intrinsic foot muscles and calf muscles to support the arch and ankle mobility.

How: For foot doming — seated, press your toes into the floor while lifting your arch slightly without curling your toes. For banded plantar flexion — seated, loop a resistance band around the ball of one foot and press the foot forward against the band.

Why It Works: Builds control and strength at the ankle to hold your new mobility gains.

Integration: Step-Up to Calf Raise

Purpose: Combines single-leg strength, balance, and calf endurance in a functional stepping pattern.

How: Stand facing a step or box. Step up with one foot, pressing through the ball of your foot into a calf raise at the top. Lower your heel, step down with control, and repeat. Switch legs each set or alternate reps.

Why It Works: Reinforces calf strength and ankle mobility in a real-life movement pattern.

How to Use This

After your stretching session (or at home), do:

• Foot Doming or Seated Banded Plantar Flexion: 2–3 sets of 8–12 reps per side

• Step-Up to Calf Raise: 2–3 sets of 8–12 reps per leg

These exercises can be scaled back to make them easier or progressed to give your body a bigger challenge. Reach out to me to learn how.

Consistently pairing your stretches with these moves helps you turn short-term relief into lasting ankle mobility and strength.

Have questions or want to schedule your next stretch or strengthening session? Reach out—I'm happy to help.