Auteur: Podiatre Montreal
Before starting an exercise program, good stretching is essential. Pressure on muscles, tendons and joints is reduced when muscles are warmed up properly.
Stretching exercises should take between 5 and 10 minutes. It is important to stretch the propulsion muscles located at the back of the leg and thigh, and don’t forget the lower muscles.
Here are some good stretching exercises:
Facing a three-foot wall, put your feet flat on the floor and keep your knees straight. Lean towards the wall, keeping your feet firmly on the floor and hold for 10 seconds while you stretch your calf muscles, then relax. Do not bounce. Repeat five times.
Put your foot, with your knee stretched out, on a chair or table. Keep the other leg straight with the knee straight. Lower your head toward your knee until your muscles are fully extended. Hold this position for 10 seconds, then relax. Repeat five times, then switch to the other leg.
Keep both legs straight, feet slightly apart. Lean down and try to touch the ground with your palms. Do the exercise for 10 seconds and repeat 10 times. Excessively tight calf muscles can contribute to many foot problems and some knee problems. The Achilles tendon, which attaches the calf muscle to the back of the heel, is the area most susceptible to injury. When the calf muscle tightens, it limits the movement of the ankle joint.
Muscular stretching is very useful in the treatment of many foot conditions and for the prevention of foot problems. Here are the two main methods to stretch the calf muscles:
- The most experienced runners can use the conventional method, facing a wall and leaning on a wall.
- Facing the wall, turn your feet inward (“pigeon toes”) and lean forward toward the wall, keeping your heels on the ground and your knees straight. Keep your back straight and do not bend your hips. Hold the stretch for 10 seconds and don’t stretch it 10 times in a row.