Knee to wall stretch
Enhances movement and reduces stiffness in the ankle and calf.
Every individual has different fitness levels and physical ability, so it is important to ensure you do the correct volume for you. An idea of a way to set up could be 2 sets of 10 reps.
Why am I doing this exercise?
- Stretch in the soleus muscle
- Improves ankle stability
- Reducing strain through the Achilles tendon
How to do this exercise:
1. Stand near to a wall and place your hands approximately shoulder height for support
2. With one foot, take a small step back
3. Then with the front leg, bend your knee until it reaches the wall
4. If this is easy then take a step backwards and repeat until you are as far away from the wall as possible
5. Your foot must remain flat on the floor
6. Hold for up to 3 seconds
7. Return to the original position
8. Repeat on the other side
Tips to improve:
- Ensure that everything is in line – the knee should be over the foot to make sure your ankle is not rolling inwards or outwards
- To get the most out of this exercise, this could be done daily to improve mobility of ankles. You can measure the distance from the wall to monitor progress over time
Common mistakes to avoid:
- Ensure your foot remains on the floor and the heel doesn’t lift
- It should feel like a stretch in the calf and the Achilles and not a sharp pain at the ankle or heel
