Calf Muscle Stretch - foot-health.info

Calf Muscle Stretch

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How to Stretch Your Calf Muscles

All you need for this basic calf stretch is a wall and some patience. By stretching both the gastrocnemius and soleus muscles - equally important calf muscles - you reduce the risk of Achilles tendonitis, a painful tendon rupture or problems with your feet such as plantar fascitis.

Steps:

1. Stand facing the wall about 3 feet away.

2. Take 1 step forward with your right foot.

3. Place your hands on the wall in front of you. Elbows slightly bent, shoulders, hips and feet are pointed directly towards the wall.

4. Bend your right knee slowly using the movement to control the amount of stretch you feel in your right calf muscle (gastroc). Both heels stay on the ground.

5. Keep your left knee (back leg) straight and hold still for 15 seconds.

6. To stretch the other calf muscle (soleus) in the same leg, slowly bend your left knee, making sure to keep your left heel on the ground. Hold 15 seconds.

7. Slowly push yourself back to starting position.

8. Switch legs and repeat both the straight knee and bent knee stretches on the other leg to completely stretch your calf. Tips: Avoid bouncing on your feet and concentrate on doing a smooth stretch. If the stretch feels uncomfortable, shorten the distance between your lead foot and your back heel.

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