#30a - Gastrocnemius Stretch

× WARNING!!! Please do not perform any of these exercises unless they have been prescribed to you by one of our doctors. When performed correctly, none of these exercises should cause any pain. If you experience any pain or discomfort during or after any exercise, stop immediately and let us know.
Dr. Ezgar performing Gastrocnemius Stretch exersise

Purpose:

To decrease muscle soreness and stiffness, and treat & prevent plantar fasciitis.

Where to Feel it:

In your lower leg (calf muscles).

Description:

Assume a runner’s stretch with one leg extended behind you with that heel remaining on the floor. Bend the front knee to lunge forward slightly until you feel a comfortable stretch behind the knee of the back leg. Hold stretch for about 30 seconds. Keep the back foot facing perfectly straight ahead – not at all turned in or out.

Reps:

1-2, holding for 20 - 30 seconds.


#30b - Soleus Stretch

Dr. Ezgar performing Soleus Stretch exersise

Purpose:

To decrease muscle soreness and stiffness, and treat & prevent plantar fasciitis.

Where to Feel it:

In your lower leg (calf muscles).

Description:

Bring the extended leg forward slightly so that, still lunging, now both knees are bent and both heels remain on the floor. “Sit back" slightly until you feel the stretch lower down, towards the heel of the back leg. Keep the back foot facing perfectly straight ahead – not at all turned in or out.

Reps:

1-2, holding for 20 - 30 seconds.

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