Calf Stretch Ramp

TA & I have had a few people ask for details on the Calf Stretch ramp that I made (on our Physio's advice). It's really simple to make and well worth the effort. It is so easy to use - these days I do my calf & soleus stretches while I'm re-hydrating and re-fueling after a run. Nice time saver when I'm running late for work... :-)


Not much to it, is there?


Rear view, which gives a bit of a picture of how it is constructed. The basic dimensions are;

• wide enough to put two feet on simultaneously
• about as long as your shoe
• angle 30 degrees

In my case, that translated into the top surface being 220 x 295mm, and the vertical triangular pieces being 185 x 105 x 205 (all dimensions are pretty rough). The material was some 19mm MDF that I had lying around, but anything strong enough to take your weight would do fine (chip board or MDF or pine or even Western Red Cedar if you're so inclined... :-)).

The triangular pieces are glued and screwed to the main foot plate, and then I stapled and glued a carpet scrap that I had to make it nicer on bare feet. As it is, I never use it with bare feet because your foot slides down it, so the carpet is probably a waste of effort.


Here's an upside down view, just in case it wasn't already obvious.



Stretch the upper calf by standing with one foot on the slope, and the other either beside or in front of the board, depending on how flexible the calf is. Keep the leg straight. You'll feel the stretch in the upper calf just below the knee. (Much thanks to tiger angel for standing in as the leg model).


To stretch the soleus, put the non-stretched food back a bit, and bend your knee. You'll feel the stretch in the lower calf.

Hope that's helpful. I'd never be without it now. If I don't have my ramp available, I try to find a gutter or some other slight rise to achieve the same end.

Gnome