Would you like to implement new exercises to stretch calves? And yes, nowadays it is common to see many people suffer from different problems in the calf muscles due to lack of flexibility. So, let’s see what are the best exercises to stretch the calves or calves.
Pathologies such as: PLANTAR FASCIITIS, fibula tendinitis, Achilles tendonitis and tendinosis, posterior tibialis tendinitis, and the list goes on.
Muscle stiffness of the calves is such a common problem that many people do not realize the degree of tension they suffer until they go to the doctor and perform routine tests.
Posture, high heels, and certain hereditary factors can contribute to shortened calf muscles.
And this is more serious than you think, think that the feet are the bottom of the kinetic chain.
As your foot moves, it influences the movement of your knee, hip, and lower back.
If the foot moves abnormally, product of trying to compensate for the shortened calf muscles, different aches and pains can be transferred to the spine.
If you want to review more in depth the subject of the calf muscles you can enter to read the following article: THE MUSCLES OF THE LEGS.
WHY CAN CALF MUSCLES BE SHORTENED?
There are many reasons why calf muscles can be shortened, let’s look at a simple example of why it happens so you can extrapolate it to any similar situation.
If women wear high-heeled shoes too often their cufflinks will remain shortened for long periods of time.
And if you keep the muscle in this shortened position, over time, it will accommodate to that new length. This means that the position and use can affect the area, right?
Would you like to implement new exercises to stretch calves? And yes, nowadays it is common to see many people suffer from different problems in the calf muscles due to lack of flexibility. So, let’s see what are the best exercises to stretch the calves or calves.
Pathologies such as: PLANTAR FASCIITIS, fibula tendinitis, Achilles tendonitis and tendinosis, posterior tibialis tendinitis, and the list goes on.
Muscle stiffness of the calves is such a common problem that many people do not realize the degree of tension they suffer until they go to the doctor and perform routine tests.
Posture, high heels, and certain hereditary factors can contribute to shortened calf muscles.
And this is more serious than you think, think that the feet are the bottom of the kinetic chain.
As your foot moves, it influences the movement of your knee, hip, and lower back.
If the foot moves abnormally, product of trying to compensate for the shortened calf muscles, different aches and pains can be transferred to the spine.
If you want to review more in depth the subject of the calf muscles you can enter to read the following article: THE MUSCLES OF THE LEGS.
WHY CAN CALF MUSCLES BE SHORTENED?
There are many reasons why calf muscles can be shortened, let’s look at a simple example of why it happens so you can extrapolate it to any similar situation.
If women wear high-heeled shoes too often their cufflinks will remain shortened for long periods of time.
And if you keep the muscle in this shortened position, over time, it will accommodate to that new length. This means that the position and use can affect the area, right?
This exercise for twins mainly involves the gastrocnemius muscle.
The exercise consists of supporting the foot straight, with the entire sole of the foot at a sufficient distance from the wall (about three steps) and with the knee extended.
Progressively we will regulate the tension by tilting the body forward, while keeping the back upright.
Maintain the posture for about 30 seconds, rest and repeat 3 times, and remember that it should always be done after an activity.
STRETCHING OF THE SOLEUS MUSCLE
Again stand a few steps from a wall and stretch your foot behind you, making sure your feet are facing forward.
Then lean forward on your ankle while bending your knee and keeping your heel on the floor.
Basically, the movement consists of flexing the body downwards and tilting it forward like the previous one.
Because the knee is now flexed, the tension is transferred from the gastrocnemius to the soleus.
Again, you have to maintain this position for about 30 seconds, rest and repeat 2 more times.
STRETCHING IN FRONT OF THE WALL
To perform this calf stretching exercise, you should stand about two feet away from a wall or on a step of any ladder.
Place the base of your right foot against the wall, while the heel remains on the floor.
Slowly and gently hold with the wall, keeping the knee straight.
Hold this posture for up to 30 seconds, then relax and repeat with the other foot.
YOGA STRETCHING
Lie on the floor, face down and with your hands under your shoulders.
Extend your hands slightly forward on the floor.
Then extend your fingers but separate them to achieve a wider base of support.
Push your hips up and compress your abdominal muscles.
Keep your heels on the floor and gently try to straighten your knees. Hold this posture for up to 30 seconds.
SITTING CALF STRETCH
Sitting in a chair or on the floor and with one leg extended in front of you. Take a towel or belt, and holding it from both ends and with each hand, pass it around the tip of your foot.
Now pull this one so that the foot goes towards you. You can perform 3 repetitions of at least 30 seconds each.
Tips: To stretch the gastrocnemius muscle, keep your knee straight while stretching. Now, to stretch the soleus, bend the knee slightly (about 20 degrees).
WHY IS IT IMPORTANT TO STRETCH THE TWINS?
It is important to keep the calf muscles elongated to be able to walk well, and correctly execute any exercise we do.
One should be able to bring the foot 15 degrees up in order to walk normally.
If the ankle cannot be moved in this way, then compensatory movements begin to affect other joints, such as the front of the foot or knee, generating different types of injuries at the level of these areas.
For this reason, it is essential to gain greater flexibility in the calves, any sport or activity you do will benefit from this.
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