Ankle/Calf Flexibility Progression
The following stretches should be done 5-6 days per week, ideally after your body is warmed up for the best gain in tissue mobility.
Note: The rate of flexibility gains will depend on your body type, age, the quality of time you spend stretching, and how much you move during the day.
Stretch 1:
Ankle Dorsiflexion Stretch: 10 x 10 seconds (each leg). In a kneeling position, bring your knee forward over your ankle and hold for 10 seconds while keeping your heel on the ground. If you want a greater stretch, you can bias your knee inward and outward to increase ankle joint mobility.
Stretch 2:
Ankle Stretch (Active): 10 x 5 seconds (each leg). Standing with your feet shoulder-width apart, bring one leg forward while keeping the back leg straight. Hold for 5 seconds then come back and repeat with the other side. You should feel muscle stretch/pull in the back of your lower calf.
Stretches 3a + 3b:
Calf Stretch: 1 minute hold (each leg). Step forward, while keeping your back leg straight. You should feel a stretch behind your lower leg. You can increase the stretch with a towel rolled up under your toes.
Calf Stretch (Soleus): 1 minute hold (each leg). Stand with one leg forward, the other leg back with your toes facing forward. Lower yourself by bending your back knee and hips. You should feel a stretch behind the back lower calf towards the ankle.