Stretching
Daily stretching can be effective in reducing tension in the muscles and tendons and when done properly can benefit posture, coordination, and increase flexibility. Stretching should be done regularly and only after you have sufficiently warmed up unless otherwise advised by your podiatrist. The reason for this is that stretching cold muscles can directly contribute to pulled and torn muscles. It's also important to stretch after a workout as well!
Stop if it hurts. Stretching should never cause intense pain. If you have reached a point in your stretch where it hurts, relax to where it feels comfortable and hold the stretch.
Maintain each stretch for 10–30 seconds. Holding a stretch for any less won't sufficiently lengthen the muscle. Stretch the muscles gradually and don't force it. Avoid bouncing the stretch as this may damage the muscle you are trying to stretch.
Remember to breathe.
Stop if it hurts. Stretching should never cause intense pain. If you have reached a point in your stretch where it hurts, relax to where it feels comfortable and hold the stretch.
Maintain each stretch for 10–30 seconds. Holding a stretch for any less won't sufficiently lengthen the muscle. Stretch the muscles gradually and don't force it. Avoid bouncing the stretch as this may damage the muscle you are trying to stretch.
Remember to breathe.
Calf Stretches (Achilles Stretches)
Stand with feet facing straight forward hip to shoulder width apart.
Take a step forward & bend the front leg. Keep the back foot flat on the floor & pointing straight ahead to create a stretch in the calve of the rear leg. Rest the hands on the thigh for support (you could also try standing in front of a wall & using that for support).
Hold for 20 Seconds
Repeat 3 times, 3 times a day or as recommended by your podiatrist
Caution
Take a step forward & bend the front leg. Keep the back foot flat on the floor & pointing straight ahead to create a stretch in the calve of the rear leg. Rest the hands on the thigh for support (you could also try standing in front of a wall & using that for support).
Hold for 20 Seconds
Repeat 3 times, 3 times a day or as recommended by your podiatrist
Caution
- Don't lift your back heel
- Make sure your feet face forward.
- Don't arch your back
- Don't bounce the stretch
- Be gentle. Excess force can damage the muscles.
Hamstring Stretches
Come to a sitting position with your legs flat out in front or you.
Slide the sole of one foot into opposite inner thigh. Be sure that the foot of the straight leg points upwards Place your hands on the floor for support & lean forward by rotating the pelvis forward at the hip.
Hold for 20 seconds
Repeat 3 times and perform this stretch 3 times a day or as recommended by your podiatrist
Caution
Slide the sole of one foot into opposite inner thigh. Be sure that the foot of the straight leg points upwards Place your hands on the floor for support & lean forward by rotating the pelvis forward at the hip.
Hold for 20 seconds
Repeat 3 times and perform this stretch 3 times a day or as recommended by your podiatrist
Caution
- Don't arch your back
- Don't hunch your shoulders
- Don't bounce the stretch
- Be gentle. Excess forces can damage the muscles.
The Stick Figures Guide to Stretching:
Gastrocs / Calf stretch
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Hamstring Stretch 1
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