Calf muscles play an important role in day to day activities ranging from sports, exercise and walking. As the muscles undergo a lot of use, they can easily become tense resulting in them becoming tight leading to problems not only in the leg but further down in the foot and ankle such as Achilles Tendonitis and Plantar Fasciitis. Tightness in your calf muscles can also affect the power and efficiency of your movements.
To increase the flexibility in your calf muscles, reducing the risk of tightness, daily stretching exercises are essential.
An ideal time to stretch them is at the end of your workout. If your calves are very tight, or if you are just beginning to stretch them, start with a smaller angle to reduce the risk of injury.
Hold the stretch with your legs straight for about 30 seconds. After resting for approximately 15 seconds, repeat the stretch. Repeat the stretch two times.
These moves will allow you to stretch the calf muscles and because of these muscles’ tendency to be tight, stretch them frequently, ideally five or six times a week. When you become more accustomed to the slant board and your flexibility improves, increase the angle of the board.
Alternative to the wall stretch, using a stretch board has great benefits such as:
- Making the legs sturdy, slim and strong
- Improve the body and muscle to be more elastic and flexible, as well as improve the range of motion in your ankles
- After use, the pace while walking will be lighter
- Stretching can also help reduce your risk of Achilles tendinitis and calf muscle injury
To view videos which further explain using the stretching board, please click video1 and video2
To for more advice, please contact Central FootClinic here
Blog compiled by Nabila Shaheen, Podiatrist, Central FootClinic
