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By contactus
November 29, 2011
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Some of you may have noticed that more often than not, a treatment option in podiatry involves the physical therapy modality of stretching. The reason for this is simple: when a muscle is allowed to tighten up, it changes the function of that muscle and alters how the body deals with the motions and forces of everyday life. The reasons that muscles tighten up are many, including overuse, underuse, and abnormal use (such as when you walk a certain way to avoid pain). A tight muscle acts as a shortened muscle, and in the case of the calf muscles (gastrocnemius and soleus muscles) in the lower leg, a tight muscle can cause major deforming forces on the both the structure and function of the foot.

The calf muscles (made up of 3 parts: 2 heads of the gastrocnemius muscle and 1 soleus muscle; see picture below) originate on the back of your thigh, with the gastrocnemius just above the back of your knee and the soleus just below the back of the knee. They then travel down the back of your lower leg, where all three parts join together as your Achilles tendon to insert into the back of your heel.  If the calf muscles are tight (and therefore shortened), they pull on your heel bone and cause your foot to function in abnormal ways with each step you take. This is why stretching your leg muscles is important as both a prevention and treatment of many types of lower extremity injuries.

http://www.floota.com/images/calf%20anatomy.jpg

You should try to stretch your leg muscles every day, including calf muscles (both gastrocnemius and soleus), hamstrings (back of thigh), and quadriceps (front of thigh). Today we will discuss one easy calf muscle stretch you can do at home with just a few free minutes. This set of stretches is called a “Wall Stretch.” Start by putting your hands flat on a wall and step one foot back about one large step (this will be the leg you are stretching). Keep this back leg straight, your toes pointed forward and try to keep your heels and toes of both feet flat on the floor. You can then lean forward and bend the front leg as you feel the back leg’s gastrocnemius muscle stretch. Make sure you are not stretching to the point of pain! Hold the stretch for 30 seconds and then relax. Switch back and forth between legs until each leg is stretched 3 times for 30 seconds each time. The stretch for the soleus muscle is very similar, except this time you will keep the front leg bent AND the back leg bent, while then leaning forward and feeling a slightly deeper stretch.  Switch legs back and forth until each leg again is stretched 3 times for 30 seconds each time.

http://www.topendsports.com/medicine/images/stretch-calf-gastroc2.jpg   http://www.topendsports.com/medicine/images/stretch-calf-soleus2.jpg

Gastrocnemius stretch                  Soleus stretch

Another option is to lie on your back or be seated on the ground, and use a towel to dorsiflex your ankle (move ankle joint so that toes are being pulled towards your nose) following the same time intervals as above. Simply place the towel around your foot as pictured below, and hold one end of the towel in each hand. Use the towel to gently pull your toes toward your body. Be aware if you are feeling no stretch, a good stretch or too much stretch. Try to relax and let the towel and your arms do the work.

                                                                http://www.atlantisfootandankle.com/images/seatedCalfStretch.jpg

Make sure you that you never cause pain by stretching and that you maintain your balance at all times. Daily stretching, as well as daily exercise, will go a long way in promoting a healthy and well-balanced lifestyle, as well as one good pair of happy feet.

 

 

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