Different Methods for performing calf stretches
1) Calf Stretch in Lunge position
Set up:
- Lunge standing (One leg forward, other leg behind and hands resting on the wall)
Action:
- Lean forward until you feel a good stretch along the back of the rear calf. Ensure you keep your heel in contact with the floor and refrain from bouncing movements.
- Make sure the back heel remains in contact with the ground and feet pointing straight ahead.
- You will feel a stretch in the calf of the back leg.
- Hold this position for 30 seconds.
Method 2
Set up:
- Standing facing the wall
Action:
- Standing on one foot, place the other heel in front. Toes should touch the wall.
- Both knees should be straight and hands are on the wall for support.
- You will feel a tolerable stretch in the calf of the front leg.
- Hold this position for 30 seconds.
3) Calf Stretch Off Edge of Step
Set up:
- Standing on the edge of the stairs
- Both heels unsupported.
Action:
- Slowly lower both heels.
- Keep knees straight.
- You will feel a stretch in both calf muscles. This position is recommended for athletes and sports persons.
- Hold the hand rail for support.
- Hold this position for 30 seconds
- Repeat 3-5 times.
Ankle Joint mobilisation
Apart from a tight muscle, the joint range can also be restricted due to a tight capsule. Self mobilisation of the specific joint stretches its capsule resulting in increased range. At Naas Physiotherapy Clinic we specialise in joint mobilisation techniques.
Ankle self mobilisation method
Setup:
- Stand facing the wall in lunge position
- Both feet pointing straight ahead
Action:
- Drive the knee of the front leg towards the wall.
- Keep both heels in contact with the floor
- Move back and forth in small range
- Repeat 10 times. Rest & perform 2 sets. (20 reps in total)
- Repeat with the other leg
Stretching Technique Tips:
- Forceful stretching for a quicker gain is an absolute no-no.
- Avoid breath holding while stretching
These exercises should be carried out under the supervision of a qualified physiotherapist or a medical professional. A full examination of the lower body should precede these exercises. The management accepts no responsibility for the issues arising due to unsupervised performance of these techniques.
