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Calf Muscle Stretching
Excessive tightness of the calf muscles can
contribute to many foot problems and some knee problems. The Achilles
tendon attaches the calf muscle to the back of the heel. As the calf
muscle tightens up it limits the movement of the ankle joint. When
there is not adequate range of motion at the ankle during walking or
exercising the foot joints are forced to move in an abnormal fashion.
The foot is forced to flatten and the forces generated into the ball of
the foot are extreme in nature. Over time, this repeated strain results
in a variety of foot problems. The calf muscle has a natural tendency
to tighten, as we get older. Exercise also causes the muscle to tighten.  Calf
muscle stretching is very useful in the treatment of many foot
disorders and for the prevention of foot problems. The typical runners
stretch, by leaning into a wall, is helpful. An alternative method of
stretching is to stand approximately two feet from a wall. Facing the
wall, turn your feet inward so you are pigeon toed. Lean forward into
the wall keeping your heels on the floor and the knees extended. Also
keep your back straight and do not bend at the hips. Hold the stretch
for 10 seconds and do the stretch ten times in a row. Do the stretching
three times each day. Always stretch the calf muscles following any
form of exercise. If the stretching causes pain it should not be
performed. The stretch should be felt in the body of the muscle not in
the Achilles tendon or the back of the knee. If you are unable to
perform the stretch properly consult with a doctor or physical trainer.
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