calf stretches pdf

page 6 Exercises 1. 0000000016 00000 n 163 0 obj <>stream Ice is an excellent tool in the fight against plantar fasciitis. <>/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>> These exercises should never cause pain. TYPES OF STRETCHES . <]>> It might help to count out loud to avoid holding your breath. Different movements in the feet and legs can produce muscle imbalances and soreness. Calf Stretches Tight muscles can cause problems for many reasons and can change the way you move. �nb�WYN�����+��I� These effective exercises can relieve knee, ankle, and even back pain. Repeat the push-ups ten times. 0000003613 00000 n 6 Best Calf Stretches to Relieve Tight Calves. endobj 1 0 obj Stretching warmed up muscles makes them more effective and less uncomfortable. 0000001032 00000 n Have been warming up and also stretching after. Place a strap around the … 2. Variation: Perform above exercise with knee bent on side to be stretched. 0000002389 00000 n 0000004295 00000 n startxref Sit down with one leg outstretched and the other bent. Pull your toes and ankle towards you. ��B+����� �95/��@�>&x�Ϡ�4F��V�~�ظ §��K~O�}I��>ô�����\��k��� ���/���3 0000001485 00000 n Hamstring and calf stretch 2. You might even want to do this 2 Apr 27, 2020 Jessica Peterson Getty Images. Tight calf muscles and Achilles tendons can cause reduced movement in the ankle. %%EOF 0000004461 00000 n <> Standing stretches – Lower leg Upper calf (gastrocnemius) 1. Calf stretch exercise. Do at … The easiest way to start strengthening the calf muscles is to perform heel raises. Take support from a wall or chair. 0000002146 00000 n 143 21 0000002031 00000 n x�b```b``���dt32 � P��9�(0oo}��A��]�� 0000000730 00000 n without tingling or numbness into the calf or feet. (b) Now repeat this exercise but bring the back foot forward a little so that the back knee is slightly bent. 0000004066 00000 n exercises to gently stretch the calf muscle. endobj I am in week two of plan. How often should I do these stretches? Repeat ten times. ?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�! Again, no bouncing motions should occur during the stretch. 143 0 obj <> endobj One set of stretching exercises for the gastrocnemius and soleus muscles includes a 10 second stretch of each muscle for both legs. endobj <>/PageLabels 172 0 R>> Stair stretches … stream Tight calf muscles can make you sore in the feet and legs. %PDF-1.5 3 0 obj Static Stretches – stretching when the position is held for a given amount of time, usually 15-30 seconds. 0000001983 00000 n 2 0 obj Saw your stretches as calves have been tight, so been doing the dynamic stretches before run and also for days when not exercising. 0000019041 00000 n 0 0000001210 00000 n It reduces pain and inflammation, and it can feel very… Double Knees to Chest Lean your body forwards and down until you feel the stretching in the calf of the straight leg. If you have a tight calf muscle, it is a good idea to continue to stretch this muscle every day. You may wish to start by doing these while sat down in a chair, and as … stretch (ie towards the wall) until a tightening is felt in the calf of the back leg. 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. By Adele Jackson-Gibson. Calf stretches can help relieve associated soreness and pain. In particular, a tight achilles tendon, which connects your calf to your foot, can be a cause of pain. Ww�g�,�"��CQ�]5�3�0� b���o95W%DTK޽6'G����x��p��*'*9fO�q�ˊm�z�6m�. To do the stretch, follow these steps: 1. We will assume the leg you are trying to strengthen is your left leg (the injured side). I’ve included illustrations and step-by-step instructions for each physical therapy exercise. LU�U��. platform of comfortable height, knees straight. trying to allow the muscles of the lower calf to relax during the stretch. 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. Your Achilles tendon connects the muscles in the back of your leg to your heel bone.

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