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GASTROC/SOLEUS
(CALF) STRETCH
CORRECT FORM
 1)
Stand as shown with your left foot a full foot-length behind your
right.
2) Arch your left foot up and curl your toes under. This will maintain
the integrity of your arch as you stretch.
Keeping your feet pointed straight ahead, lean into the wall. Keep
your knee straight - this will emphasize the more superficial gastrocnemius
portion of the calf muscles.
Do not let your back heel rise off of the floor. Relax the back leg
and let the wall and your front leg support your bodyweight.
3) Hold at least 30 seconds.
4) Go into and out of the stretch slowly.
To stretch the
deeper soleus part of the calf muscles, perform the same stretch,
but bend the knee as shown:
MUSCLES STRETCHED
| Primary |
Gastrocnemius
and Soleus
muscle via the Achilles tendon |
| Secondary |
Plantar fascia and short plantar muscles if performed incorrectly.
Tibialis posterior muscle |
SAFETY CONSIDERATIONS/PRECAUTIONS
For people with
plantar fasciitis, it is very important to keep the foot arched and
pointed straight as shown. This will prevent further stretching of
the plantar fascia.
The gastrocnemius/soleus muscle and achilles tendon are generally
tight on most people, making this a stretch virtually everyone should
do daily. A long list of problems (ankle/foot tendonitis, knee and
hip problems, etc.) have been linked in the research to tightness
in this area. |
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