Hi All and WELCOME to the next installment of 'Stretch of the Week'. This weeks stretch is different to previous weeks, the kneeling heel-down achilles stretch is excellent for people who have shin splints or problems with their achilles. Even if you don't have either of these issues this stretch can be incorporated into your normal warm up or warm down stretch routine for almost any sport or type of exercise.
The kneeling heel-down achilles stretch stretches the tibialis posterior, the soleus, the flexor digitorum longus and the flexor hallucis longus down the posterior of the lower leg.
Don't ever under estimate the importance of stretching and the benefits it holds.
The kneeling heel-down achilles stretch stretches the tibialis posterior, the soleus, the flexor digitorum longus and the flexor hallucis longus down the posterior of the lower leg.
Don't ever under estimate the importance of stretching and the benefits it holds.
Please remember to choose a location where the ground is soft enough for your kneeling knee, even though a lot of your weight will be on your front foot, it could still do some damage. Point your toes in the same direction and keep your front heel flat on the ground and move your body as far forward as is comfortable.
The standing lateral side stretch can help calf strain, achilles tendon strain, achilles tendonitis, medial tibial pain syndrome (shin splints) and posterior tibial tendonitis.
Always remember that while stretching may be recommended to aid recovery out of injury, you should always be very careful when stretching through rehabilitation. Your soft tissues are likely to be more vulnerable to re-injury if you stretch too much or too hard during this time. Always check with your Health Care Professional who is guiding you through your recovery to make sure it is appropriate to start stretching, and please - ALWAYS FOLLOW THE RULES FOR SAFE STRETCHING (The first posting on this stretching blog).
Image taken from "Lower Body Stretches" wall chart by B. Walker.
The standing lateral side stretch can help calf strain, achilles tendon strain, achilles tendonitis, medial tibial pain syndrome (shin splints) and posterior tibial tendonitis.
Always remember that while stretching may be recommended to aid recovery out of injury, you should always be very careful when stretching through rehabilitation. Your soft tissues are likely to be more vulnerable to re-injury if you stretch too much or too hard during this time. Always check with your Health Care Professional who is guiding you through your recovery to make sure it is appropriate to start stretching, and please - ALWAYS FOLLOW THE RULES FOR SAFE STRETCHING (The first posting on this stretching blog).
Image taken from "Lower Body Stretches" wall chart by B. Walker.
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