By the end of the day, your calves feel tight and your feet ache. When you fold forward, the stretch seems to pull right down to your heels. The back of your body works as one connected chain, so a little attention at the feet and calves can make reaching easier.

Why your calves join in

When you fold forward with straight legs, the stretch runs from the soles of your feet, through your calves, up the backs of your thighs and into your lower back. This chain works together, so tightness in one area can affect how far you reach.

If your calves or the soles of your feet are sensitive, you may feel the stretch there first, even before your hamstrings.

Easing the pull

Small changes can take some of the pull away from your calves and feet. You could try:

• Keeping your feet and ankles relaxed rather than pulling your toes up.
• Softening your knees, which eases the stretch on your calves.
• Standing on a soft surface, like a mat or carpet.
• Choosing seated folds on days your feet feel sore.

A calf stretch to sit alongside

Calf stretching is often part of the advice for heel and foot aches. Stand facing a wall with your hands on it and one foot behind you. Keep your back heel down and gently lean forward until you feel a mild stretch in your calf. Hold for about 30 seconds, then swap sides.

You could try this after your goal video, when your muscles are warm.

Building gradually

Regular, gentle stretching matters more than stretching hard. About 10 minutes a week for each area is enough to see changes. Much of the early progress comes from your nervous system getting used to the stretch, so it lets you go a little further each time.

Strength helps too. Calf raises, rising slowly onto your toes and lowering back down, can build strength through the calves and ankles.

Something to try this week

After your goal video, try the wall calf stretch on each side, keeping it at a mild pull.

What to take away

• Relax your feet and ankles as you fold.
• Soften your knees to ease the pull on your calves.
• Add a gentle wall calf stretch after your goal video.

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