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Assisted stretch for feet and calves

This is an excerpt from Stretching Anatomy-4th Edition by Arnold G. Nelson,Jouko Kokkonen,Tyler Farney.

EXECUTION

1. Sit on a chair facing the partner who will assist with the stretch.
2. Extend your left knee fully and place your left ankle on top of the partner’s right knee.
3. The partner braces your left ankle with their right hand, and places the fingers of their right hand across the top of your foot, with their right thumb positioned along the sole, parallel to the outer edge.
4. With your ankle flexed upward, the partner pushes the tips of your toes toward the sole of your foot.
5. Simultaneously, while keeping the ankle braced, the partner gently pushes and slightly twists or rotates your foot downward in a steady motion.
6. Repeat this stretch for the opposite leg.

MUSCLES STRETCHED

Most-stretched muscles: Abductor hallucis, tibialis anterior, extensor digitorum longus, extensor digitorum brevis, extensor hallucis longus, extensor hallucis brevis, flexor digitorum longus, medial side of soleus, tibialis posterior, plantaris

Less-stretched muscles: Dorsal interossei, flexor hallucis longus, flexor digitorum brevis, quadratus plantae, flexor hallucis brevis, flexor digiti minimi brevis, medial gastrocnemius, semitendinosus, ­semimembranosus

STRETCH NOTES

Many individuals experience tired and achy feet after prolonged running or standing on hard surfaces. This stretch helps alleviate minor aches and tightness in the muscles on the top of the foot, as well as those on the inner side of the foot and in the calf. In addition, this exercise will stretch important ligaments on the dorsal and medial sides of the foot.

Shin splints are a nuisance for many people who participate in endurance exercises, such as running or cross-country skiing. This condition is often caused by overuse or tightness of the plantar flexor and invertor muscles. Persistent pain from shin splints can make it difficult to stay active in sports. People experiencing this condition can definitely benefit from this stretch. In addition, a thorough stretching program should be included in any rehabilitation program.

While executing this stretch, stabilize the foot and ankle with a firm hold the entire time. Grasping the ends of the toes, pushing, and slightly rotating them downward (while keeping the toes in the extended position) produces a more effective stretch.

Your partner may find it easier to do this stretch with you lying on your back with your right leg flexed at the hip and raised in the air. While this position may be easier for your partner to perform, it also allows the partner to incorporate their body weight into the stretch. Caution must then be instilled, as this extra-weighted push might provide excessive stretch and possible injury.

If a partner is unavailable, the toe extensor and foot invertor muscles can be stretched by resting the ankle on the opposite knee and performing the actions without dorsiflexion (bending the ankle upward).

More Excerpts From Stretching Anatomy-4th Edition

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