A Calf Stretch That Will Also Improve Your Ankle Mobility

James Dunne


United Kingdom

Running, Injury rehabilitation, Triathlon


James Dunne, founder of Kinetic Revolution, is a running coach. He specialises in identifying and correcting dysfunctional movement patterns that impair efficiency in endurance athletes.


In this video, he shares a foot and ankle mobility drill to keep yourself healthy and injury-free. Your feet take a pounding from long, hard runs, so it's important to take care of them. His technique is based on supination and pronation, when your foot is tilted outward and inward. These are natural parts of the human gait and involve hip and leg rotation.


To perform the stretch:


  1. Stand in front of a wall and lean forward, pushing your hands into it so your body is diagonal.
  2. Lift one leg forward with your knee bent.
  3. Swing your leg from side to side as far as you can, like a windshield wiper, to create momentum. Your planted foot will naturally pronate and supinate in this calf stretch position as your hips move.


This movement targets the small joints in your mid-foot and rear-foot and reinforces your ankle range of motion. Add it to your mobility routine to give your feet some much needed care.


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