How to stretch the calf in all three planes of motion:
1. Sagittal plane (forward & back): Stand with right foot back in a lunge stance, arms-length from the wall, hands against the wall for support. Using your left leg as the driver and keeping your body nice and tall, drive hips forward, leaning into the wall to feel an increased stretch in the back of the calf, then come back to starting position. Continue this motion of going forward and back, making sure to keep the right heel down and right knee extended, for 5-10 repetitions.
2. Frontal plane (side to side): Drive hips forward to increase stretch in back of calf, then shift hips side to side (R to L). Essentially, you’re reaching your left foot across the body to the right then to the left. Keep hips slightly forward towards the wall to get stretch all the way down the calf. Repeat 5-10x.
3. Transverse plane (rotation): Drive hips forward to increase stretch in back of calf, then pick your knee up and rotate hips to the right. Continue this motion for 5-10 repetitions, then rotate to the left for 5-10 repetitions. Make sure to rotate the entire body (including head) for the full stretch.
Switch to left leg and repeat the sequence.
* Remember to keep right foot pointing straight forward throughout the sequence with the right heel on the ground during all of the repetitions. Your hips should stay forward so that the calves remain in a good stretch.