Introduction

These exercises can help to get you moving normally, and safely, if you've a muscle or joint problem affecting your calf or ankle.

These video shows the whole movement so don't worry if you can't do it all.

How many and how often

Start by doing 5 repetitions of each exercise, 3 times a day. Add an extra 1 or 2 repetitions every few days as long as you feel comfortable.

When to stop

Stop these exercises if they make your symptoms worse, or cause new pain.

If your symptoms don't improve after 2 weeks, phone the Musculoskeletal (MSK) Helpline (only available in some health board regions).

If this service isn't available in your area, speak to your GP to find out if you can refer yourself to a local MSK service.

Foot raise

You should do this exercise while sitting down.

Raising and lowering the inner and outer part of your foot is one repetition.

Instruction Key movement
With your foot flat on the floor, raise the inner border of your foot (big toe) and hold for 2 seconds
Return your foot to the floor
Raise the outer border (little toe) and hold for 2 seconds
Return your foot to the floor

Ankle bend

You should do this exercise while sitting or lying down.

Bending your ankle down and back is one repetition.

Instruction Key movement
With your toes straight out in front of you, bend your ankle to point your toes down and hold for 2 seconds
Bend your ankle back and relax

Standing calf stretch

You should do this exercise while standing up.

Lowering and raising your pelvis from the wall is one repetition.

Instruction Key movement
With your feet together, and your body facing a wall, keeping your heel on the floor, place the foot with the sore calf against the wall
Bring your pelvis forward - you should feel the stretch in your calf
Hold for 2 seconds then push your pelvis away from the wall and relax

Ankle stretch

You should do this exercise while standing up.

Lowering and raising your body from the wall is one repetition.

Instruction Key movement
With your feet together, and your body facing a wall, lean against it with your arms and back straight
Keeping your heels on the floor, let your body drop towards the wall - you should feel the stretch in your calves
Hold for 2 seconds then push your body away from the wall and relax

Also on NHS inform