If you stretch your calves hard enough to feel a 6 or 7 out of 10 in discomfort three times a week for a month, you'll gain much more flexibility in your ankles than if you stretch lightly. Basically, how hard you push during stretching directly controls how much your muscles loosen up.

Stretching your calf muscles for an hour every day for six weeks can make your ankle bend up to 27% further. This happens because your brain gets used to the discomfort and your muscles actually grow new parts, not just because they get looser.

Spending an hour a day stretching your calves can make your ankles more flexible, giving you the same mobility benefits as doing heavy leg workouts for six weeks.

Doing one hour of static stretching every day for six weeks might make your calf muscles significantly stronger. In fact, the strength gains could be similar to those from traditional muscle-building workouts that only take 15 minutes three times a week.

If experienced athletes add long static stretching to their regular weightlifting routine, they can significantly improve how far their ankles bend without losing the strength or muscle gains they've already built.

Doing one hour of static stretching every day for six weeks might make your calf muscles just as strong as doing traditional weightlifting three times a week. This suggests that long stretching sessions could be a surprisingly effective way to build strength, not just improve flexibility.