Calf Stretch Variations - EDGE Daily and Pre-workout Corrective Exercise #5

Last week I talked about how most of us have lost good ankle and foot mobility.  Again,  this is often caused by tight calves, which can lead to compensatory foot, knee and back pain.   After you massage your calves with a roller, your hands (or your favorite massage therapist if you are lucky enough J) you want to stretch the calves well.  

Pre-workout Corrective Exercise #5 :  Calf Stretch Variations  

Alignment Issue:  Foot pronation and outward rotated foot.   Limited ankle flexion.  

Muscle Imbalance:   Tight calves (Gastrocnemius and Soleus)

Pain Symptoms:  Achilles tendonitis.   Foot and shin pain.  Compensatory lower back  and knee soreness.

Common Cause:  Sitting down for long periods.  Non-flat shoes (any shoe with a slight lift in the back compared to front).  Excessive exercise (specifically running or walking)

How this works: .  Static stretching is an effective technique for lengthening muscle and myofascial tissue.  

Equipment:  None  

Upper Calf Stretch using step, roller, or Bosu

 technique:

·         Put the front of your foot (not your toes) on the edge of a step or Bosu.   Allow your body weight to slowly drop on to the heel of that foot.  The other foot should be next to the ‘stretch’ foot for light stability, but have little weight on it.   

·         For a even stretch make sure your knee is in line with the direction of your food – straight ahead. 

·         To emphasize the inside or the outside of the upper calves you can slightly rotate the knee in or out.  

·         Keep posture erect during the stretch as it creates proper stretch alignment. 

·         HOLD STRETCH position for at least 30 seconds each leg.  

Lower Calf Stretch using step, roller or Bosu

  technique:

·         As with the first stretch, put the ball of your foot on the edge of a step, foam roller or Bosu – except this time, bend the knee of your stretch leg about 20 to 45 degrees. This will emphasize the Soleus muscle as part of your lower calves.     

·         Your non-stretch leg will be staggered behind, and you will bend forward putting weight into the front foot. 

·         Keep posture erect during the stretch as it creates proper stretch alignment.  

HOLD STRETCH position for at least 30 seconds each leg.

Calf Massage - EDGE Daily and Pre-workout Corrective Exercise #4

I have yet to meet a client who does not have tight calves and therefore good ankle mobility.    I have seen a lot of compensatory foot, knee and back pain that can be caused by tight, inflexible calves.   Foot and ankle mobility is essential for any movement we are performing on our feet – from Standing Cable Chest Press, to Jogging, to playing basketball or golf.    If your ankle range of motion and mobility is limited you will compensate elsewhere when you move, leading to less optimal performance and potential injury.    It is important that you try to massage the calves before you give them a good deep stretch.    

Pre-workout Corrective Exercise #4 :  Calf Self Massage with the foam roller, stick, or your hand . 

Alignment Issue:  Foot pronation and outward rotated foot.   Limited ankle flexion.  

Muscle Imbalance:   Tight calves (Gastrocnemius and Soleus)

Pain Symptoms:  Achilles tendonitis.   Foot and shin pain.  Compensatory lower back  and knee soreness.

Common Cause:  Sitting down for long periods.  Non-flat shoes (any shoe with a slight lift in the back compared to front).  Excessive exercise (specifically running or walking)

How this works:  Self massage, using your hand or a foam roller, helps to ‘break up’ any knots (myofascial adhesions), thus priming it for a good stretch after.  Static stretching is an effective technique for lengthening muscle and myofascial tissue.  

Equipment:  None (hand and body weight)

OR:  Foam Roller  Available at Amazon for $10 - $20:    Amazon Store Foam Roller Link

The Stick Roller.  Available at Amazon for $20 - $30:  Amazon Store 'The Stick' Link

Even  a tennis ball works great! 

Self Massage the Calf Muscles

  technique:

·         While sitting down bend forward and use both hands to massage the backside of your lower leg (calves).  These muscles extend from just behind the knee to your heel.   Kneed and investigate the tissue.   If you find a tender area, stay there. 

·         If using the foam roller, roll the weight of your lower leg on top of the area.   Again roll slowly and investigate.   If you find a tender area spend time rolling slowly there.

·         Trigger point therapy:   If you find a tender spot you can also stop and directly push on it for 30 seconds with your fingers, the weight of your leg on the roller, or with The Stick roller.    This works very well to ‘release’ tight spots.   

 

 

Pre-workout Corrective Exercise #3 : Hamstring Stretch – with Theraband Strap

Recently I have been preaching the benefits of the Theraband Stretch Strap.   It is similar to a yoga strap, but with some elasticity – which I feel gives a safer and better stretch.     My favorite progression is to stretch my hamstrings and glutes from many different angles.   You can really feel the flexibility and relief after just 5 minutes of work.    

Pre-workout Corrective Exercise #3 : Supine Hamstring Multi-Angle Stretch – with Theraband Strap

Alignment Issue:  Over anteriorly (forward) tilted pelvis

Muscle Imbalance:   Tight Hamstrings and/or Glutes

Pain Symptoms:  Lower back soreness and tightness.   Hip or Buttocks pain.  

Common Cause:  Sitting down for long periods.  Excessive exercise (specifically running or walking)

How this works:  Static stretching is still an effective technique for lengthening muscle and myofascial tissue.   A light pull on the tissue can help to re-align the cross-bridges within a muscle.  This brings it closer to its ideal resting length and optimizes the muscle for injury-free exercise.   

Equipment:  Theraband Stretch Strap.  This is a great tool for many stretches.  Available at Amazon for $16:    Amazon Store Link

  technique:

·         Use a soft mat or towel to lie down on your back.

·         While grabbing each end, put the Theraband strap (or yoga strap) in the middle of your foot. 

·         While keeping the stretch leg straight pull it towards your torso until you feel your first resistance/stretch in the back of your leg – HOLD for 30 seconds. 

·         Pull further if possible – HOLD for another 30 seconds

·         Variations: 

-          Outer Hamstrings: Slightly pull the leg in while pulling towards your torso

-          Inner Hamstrings/Inner Thigh: Slightly pull the leg out while pulling towards your torso

-          Upper Hamstrings/Glutes:  Bend your knee about 45 degrees while pulling the leg towards your torso 

Pre-Workout Corrective Exercise #2 - Kneeling and Standing Hip Flexor Stretch

Last week I sent out the self massage technique ‘ Foam Roll Hip Flexors and Quads’.      The Kneeling Hip Flexor Stretch and it’s variation, the Standing Hip Flexor Stretch, are good progressions after you foam roll this thigh area.   Even if you don’t have a foam roller you can still jump to this progression to prime yourself for exercise no matter where you are at.  Make sure you give this one a try if you have been sitting down for a long period. 

Pre-workout Corrective Exercise #2 : Kneeling and Standing Hip Flexor Stretch

Alignment Issue:  Over anteriorly (forward) tilted pelvis / Over arched lower back

Muscle Imbalance:   Tight Quadriceps and Hip Flexors (they pull the pelvis forward)

Pain Symptoms:  Lower back soreness and tightness.  Knee pain.

Common Cause:  Sitting down for long periods.   .

How this works:  Static stretching is still an effective technique for lengthening muscle and myofascial tissue.   A light pull on the tissue can help to re-align the cross-bridges within a muscle.  This brings it closer to its ideal resting length and optimizes the muscle for injury-free exercise.   

  

Kneeling Hip Flexor Stretch

technique:

·         Use a soft mat or towel and kneel down with both knees at 90 degrees.

·         Draw your abdominals in and flex your kneeling (back) legs glute. 

·         Raise same sided arm of the kneeling leg and bend away to increase the stretch towards the upper hip flexors. 

·         Hold this stretch for at least 30 seconds (ideally 60 seconds). 

Standing Hip Flexor Stretch

technique:

·         Set your body into a lunge/split stance – with both feet pointing straight ahead.

·         Draw your abdominals in and flex your kneeling (back) legs glute. 

·         Raise same sided arm of the back leg and bend away to increase the stretch towards the upper hip flexors and Psoas. 

·         Hold this stretch for at least 30 seconds (ideally 60 seconds).