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#Post#: 9--------------------------------------------------
Therapeutic Exercises for Ankle & Calf Flexibility
DIR By: CardioFlexTherapy
Date: August 2, 2018, 10:31 am
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At CardioFlex Therapy, we often treat patients who need to
increase the range of motion in their ankles.
Image of woman stretching at Cardioflex Therapy
Commonly, patients have tightness when raising their feet
upwards into Dorsiflexion, which affects their bio-mechanics and
how effectively that they can run, and even walk. By stretching
out their ankles, calves, and feet with two great stretches, we
assist our patients in accomplishing their functional goals.
These exercises are called the Gastrocnemius Stretch (a
straight-knee stretch) and the Soleus Stretch (a bent-knee
stretch).
The Gastrocnemius is the larger, posterior muscle within the
leg. It originates at the back of the femur and patella and is
attached to the Achilles tendon, along with the Soleus. The
Gastrocnemius is responsible for providing the propelling force
for actions like running and jumping.
Lying just beneath the Gastrocnemius is the Soleus. The Soleus
originates from the upper portions of the tibia and fibula, the
bones of the lower leg, and joins the Gastrocnemius to attach to
the Achilles tendon. The Soleus is responsible for flexion of
the ankle joint, especially when the knee is bent, therefore
extending the foot downward.
Our professionals at CardioFlex Therapy recommend that you take
a few minutes each day to stretch these essential muscles. Not
only does this consistent practice release tension, but also
will prevent future injury. Follow these easy directions to
properly execute these exercises at home:
Soleus Stretch:
Soleus Stretch Image
Standing – Press the ball of the foot against a wall. Extend
your other leg behind you with a slight bend to the knee. Your
front foot should feel the stretch. Alternatively, use an angled
platform with the knee bent and other foot slightly behind you
and bent (see below).
Seated – With legs extended in front of you, place an object
like a foam roller or pillow under your knees. Use a strap or
your hands to pull one toe toward you into dorsiflexion.
Gastrocnemius Stretch:
Gastrocnemius Stretch
Standing – Stand 2 -3 feet in front of a wall, extend your hands
to press against the wall and lean slightly in. With one foot,
take a step forward and bend the knee. The back foot should
remain straight with the heel to the ground and toes pointed to
the wall. Alternatively, you may also use an angled platform to
perform this exercise, as shown below.
When patients perform these stretches consistently on a daily
basis, then their foot and ankle injuries are minimized
significantly. For more info, please visit
www.cardioflextherapy.com
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