Northeast Woods Riders Forum

[neznarftruk1]

i'm trying to strech out my calfs to get more movement from my ankles. the only strech that i can think of to do is put the the ball of my foot on a step, and push down with my heel untill i feel a strech. does anyone know any other streches that i can do for calf/lower leg muscles?
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[Iron Aaron]

Toe raises are good for calf muscles. (should be self explanatory but if you need more info, ask) I'd start with 2 sets of 20reps and work your way up to 4 sets of 50. You could do these in the shower.

Here is one of my standard calf exercises for a good stretch.

Step1. Stand facing the wall about 3 feet away.

Step2. Take 1 step forward with your left foot.

Step3. Place your hands on the wall in front of you. Elbows slightly bent, shoulders, hips and feet are pointed directly towards the wall.

Step4. Bend your left knee slowly using the movement to control the amount of stretch you feel in your right calf muscle (gastroc). Both heels stay on the ground.

Step5. Keep your right knee (back leg) straight and hold still for 15 seconds.

Step6. To stretch the other calf muscle (soleus) in the same leg, slowly bend your right knee, making sure to keep your right heel on the ground. Hold 15 seconds.

Step7. Slowly push yourself back to starting position.

Step8. Switch legs and repeat both the straight knee and bent knee stretches on the other leg to completely stretch your calf.


Don't laugh, this is a good exercise...
The Alphabet
1)Sit on a chair with your foot dangling in the air or on a bed with your foot hanging off the edge
2)Draw the alphabet one letter at a time by moving the injured ankle and using the great toe as your "pencil.
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