How to Stretch Your Calf With Adhesions

Calf adhesions can form from overloaded muscles.
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An adhesion is scar tissue that naturally forms after trauma to a muscle. This can be caused by surgery or injury. It can also be caused simply by overloaded muscles if the muscle is frequently overused, as is the case of many athletes. Calf stretches can help to relieve pain caused by calf adhesions. Stretching the calf muscle during massage can also help to relieve the pain.


    Sit on a mat on the floor. Wrap a towel or resistance band along the bottom of your left foot. Hold one end of the towel or resistance band in each hand. Flex your left foot and pull slightly with the towel. Hold for 20 seconds. Repeat on the other leg.

    Stand with your feet together. Move your upper body down toward the floor. Place your hands or fingers on the floor about one foot in front of you. Walk your hands or fingers toward your feet. You should feel a stretch in your calf. Repeat five times.

    Bend your right knee. Place both hands on your right calf with your thumbs against your shin. Tighten your grip on your calf. Straighten your leg and flex your toes. Bend your knee. Repeat the process on the bottom, mid and top part of your calf.

Foam Rolling

    Sit on a mat with your arms slightly behind you and your palms flat on the mat. Your fingers should be pointing toward the wall in front of you.

    Bend your right leg and place your foot on the floor. Straighten your left leg and place the foam roller under your calf.

    Move your body forward and backward to massage your calf for one minute. For a deeper massage, place your right leg on top of your left leg as you move your left calf back and forth over the foam roller. Repeat on the right leg.

    Things You'll Need

    • Foam roller

    • Towel or resistance band


    • Talk to your doctor before doing any new exercises, especially after an injury.

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