0000002068 00000 n Hold onto something stable for support if required. Double Knees to Chest Again, no bouncing motions should occur during the stretch. To do the stretch, follow these steps: 1. Repeat the push-ups ten times. 0000004295 00000 n 1 0 obj 0000000016 00000 n x�b```b``���dt32 � P��9�(0oo}��A��]�� Sit down with one leg outstretched and the other bent. endobj ?%��8(mO��*DI u_�p�Y��:��z��I�T$�{2��h���o� 0000002389 00000 n stream 0000044878 00000 n Remember to breathe during the exercises. Have been warming up and also stretching after. 0000000730 00000 n It reduces pain and inflammation, and it can feel very… x��Y�n�}��T3�*��t2�t�i�u��h��8r,ԗ�,'���ޤhK�(�/-㈴��⾓&W�W_]}���5ɾ���z}M^�^^\�e$��&���F2��ׂ*C��ܮ./2� ﾛ��ѻˋ���An�_^����5! �nb�WYN�����+��I� Hold 20 to 30 seconds. times/leg. 0000001210 00000 n 0000003390 00000 n startxref How often should I do these stretches? L~�����QG��(�젹m˱~B�j��E5�X�wK���a½���BI&7��s �>����j��n�m�x*�6��9��f��f%�^�(��^�lNZTk�.�:5���� Repeat ten times. Tight calf muscles can make you sore in the feet and legs. 143 0 obj <> endobj stretch (ie towards the wall) until a tightening is felt in the calf of the back leg. Variation: Perform above exercise with knee bent on side to be stretched. Tight calf muscles and Achilles tendons can cause reduced movement in the ankle. (b) Now repeat this exercise but bring the back foot forward a little so that the back knee is slightly bent. You may wish to start by doing these while sat down in a chair, and as … TYPES OF STRETCHES . Your Achilles tendon connects the muscles in the back of your leg to your heel bone. Do not bounce into any stretches. Standing stretches – Lower leg Upper calf (gastrocnemius) 1. page 6 Exercises 1. trailer Caution: As with any activity, if these exercises/stretches cause pain, tingling or numbness, stop the activity and let your podiatrist or health professional know as soon as possible. Calf stretches can help relieve associated soreness and pain. Calf Stretches Tight muscles can cause problems for many reasons and can change the way you move. It might help to count out loud to avoid holding your breath. 0000001822 00000 n %%EOF This helps to reduce the risk of further injury. Saw your stretches as calves have been tight, so been doing the dynamic stretches before run and also for days when not exercising. Hold stretches from 5-15 seconds up to 1 minute (as tolerated) and repeat 3-5 times. 2 0 obj Stretching warmed up muscles makes them more effective and less uncomfortable. Standing Soleus Stretch Stand in a walking position with the leg to be stretched behind platform of comfortable height, knees straight. 0000019041 00000 n [:��§2\ݕu˒�4�DY��3���5Y̚s� ���ׇ�� ���"�7�=�}[z�I�-�޶�A&]��D���=���q�t@ t2��-2"�_��� �ٱ��n[J�L_�x~�/�W,�E�`��|��SՍ�ʲY�X��f��o7���~��ESm���{��z"���uIY����T. Steps to strengthen the gastrocnemius and soleus (calf) muscles: 1. 4 0 obj Anything else or recommended dynamic stretches. One set of stretching exercises for the gastrocnemius and soleus muscles includes a 10 second stretch of each muscle for both legs. 143 21 <>/ExtGState<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/Annots[ 11 0 R] /MediaBox[ 0 0 841.92 595.32] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> 163 0 obj <>stream This will help your knee and ankle joints to get back into their normal position. 6 Best Calf Stretches to Relieve Tight Calves. 0000004066 00000 n %PDF-1.4 %���� By Adele Jackson-Gibson. The easiest way to start strengthening the calf muscles is to perform heel raises. 0000002904 00000 n I am in week two of plan. endobj Apr 27, 2020 Jessica Peterson Getty Images. 0000001983 00000 n Sitting Calf Stretch. trying to allow the muscles of the lower calf to relax during the stretch. Calf stretch exercise. 0000002031 00000 n Static Stretches – stretching when the position is held for a given amount of time, usually 15-30 seconds. 0000002146 00000 n 2. These exercises should never cause pain. We will assume the leg you are trying to strengthen is your left leg (the injured side). 0000001485 00000 n Pull your toes and ankle towards you. Hamstring Stretch (Standing) Stand with leg to be stretched supported on a table or . 0000004461 00000 n If you have a tight calf muscle, it is a good idea to continue to stretch this muscle every day. Opposite foot should point straight ahead. Calf Stretches and Strengthening Exercises Patient: Mrs Julie Dass Date: 31st Mar 2017 Eccentric calf strengthening exercise Stand with your toes on the edge of a step or a box. !����>��e�h��RS-��*��������8ށ��R)TNe �g��q4Ш� 0000007155 00000 n Stand at arm's length from a wall or a sturdy piece of exercise equipment. strengthening exercises to achieve this. <]>> In particular, a tight achilles tendon, which connects your calf to your foot, can be a cause of pain. Stair stretches … <> Ww�g�,�"��CQ�]5�3�0� b���o95W%DTK޽6'G����x��p��*'*9fO�q�ˊm�z�6m�. Place a strap around the … %���� Ice is an excellent tool in the fight against plantar fasciitis. Standing Calf Stretch Stand in a walking position with the leg to be stretched straight behind you and the other leg bent in front of you. 0000008009 00000 n <> LU�U��. a stretch is felt in back of calf. Hamstring and calf stretch 2. <>/PageLabels 172 0 R>> I’ve included illustrations and step-by-step instructions for each physical therapy exercise. Standing up, place your foot on a chair or Swiss ball. 3 0 obj There are two types of stretches – static and ballistic stretches. Keep your leg straight. ��B+����� �95/��@�>&x�Ϡ�4F��V�~�ظ §��K~O�}I��>ô�����\��k��� ���/���3 without tingling or numbness into the calf or feet. Do at … These effective exercises can relieve knee, ankle, and even back pain. 0 ?94Bt����,�V�e�h��)EYN@s���a�'�S�&’� �dp��Z�O�QE�ю`��{r���hI��{~���JnN�t~���~K>n҉H�� O>w��z�Y*mw�'�{?��ιD��hii�;��O�Hqa�Ȅ2ԚSC����f:v�V�Q;d�k0�LV��:���jb�� U�`-{�=\�L˾1A�%�p�m�y�NtR��2��,���`�§]:ɓ->�҉i�)�:�o�Kс�и�uj��f��X �ocn�f�ި"�V�./8���8�J�}i!�����շ��dy�! You might even want to do this 2 Lean your body forwards and down until you feel the stretching in the calf of the straight leg. Different movements in the feet and legs can produce muscle imbalances and soreness. Hold for 30 seconds and then ease off. However today I have pulled right calf muscle for 2nd time (rested after 1st time). exercises to gently stretch the calf muscle. But stretching is always a little bit uncomfortable, but this should be manageable and tolerable. This stretch is most effective AFTER warming up (or dynamic stretching) Active static stretch: the muscle being stretched does the work. 0000003613 00000 n stretch, release your stretch slightly so that you feel a stretch, but no pain. xref 0000001032 00000 n endobj Sit with your leg out straight, keep your heel on the floor and %PDF-1.5 Take support from a wall or chair. The calf stretch exercise can help prevent an Achilles tendon rupture. November 20, 2020 - Download my printable list plantar fasciitis stretches PDF! You should feel a stretch behind your knee and your calf muscle and into the back of your thigh.