Calves flexibility test

Having tight calf muscles can affect not only your range of motion in your ankle but also your walking and running strides. If your calf muscles are tight and you can’t get full range of motion in your ankles with this test stretch, then this lack of motion may have a negative effect on your form, in your hip, during walking and running. This imbalance may eventually lead to chronic pain or injury to your knees, hips, or even lower back. Pay close attention to this area if you wear high heels all day. Stretching this area can help you keep your ankles, feet, and hips in balance.
To do this test stretch, follow these steps:

• Sit on the floor with your right leg straight out in front of you and your left leg bent so the bottom of your left foot rests against the inside thigh of your right leg.
• Wrap a towel or stretching strap around the ball of your right foot and gently pull your foot toward you so your toes move toward your knee. Also make sure to keep your back straight; don’t lean forward at your hip. Try to move only your ankle and foot.
• Make a note on your Flexibility Self-Evaluation Worksheet at what place on the clock your toes point.
• 1:00 is tight.
• 12:00 is a healthy range of motion.
• 11:00 is very flexible.
• Repeat this stretch with your left foot.