Hi All and WELCOME to the next installment of 'Stretch of the Week'. This week we turn our focus back to the lower legs so that all you Marathoners and Fun Runners can ensure you are stretching properly in your preparation for this years Bridge to Brisbane. We haven't looked at posterior lower leg stretches since week 2 and while these will be a little similar to it, they arev also a little different.
The stretch from week 2 is my personal favourite for the lower leg because it stretches the Plantar Fascia (sole of your foot) as well as the lower leg, but these stretches are more like what a Physio would prescribe, and including these gives you the choice to pick stretches that you feel work best for you ... the choice is yours.
It is important to stretch all the muscles of the lower legs because failure to stretch effectively and thoroughly can lead to ongoing pain and/or injury not only to the ankles and lower legs themselves, but also the knees and possibly even the hips and low back ... remember that the kinetic chain of movement starts at your feet and therefore rests in the condition of your feet and lower legs.
I had a client only last year who failed to stretch their lower legs thoroughly when they started their training for the Bridge to Brisbane and they ended up missing the event through shin and knee pain. We were able to successfully treat their pain and restriction through a series of treatments and incorporating all these lower leg stretches (particularly week 2's stretch), but thorough and effective stretching from the start of their training program would have ensured that they competed just as they wanted to.
Don't ever under estimate the importance of stretching and the benefits it holds.
The stretch from week 2 is my personal favourite for the lower leg because it stretches the Plantar Fascia (sole of your foot) as well as the lower leg, but these stretches are more like what a Physio would prescribe, and including these gives you the choice to pick stretches that you feel work best for you ... the choice is yours.
It is important to stretch all the muscles of the lower legs because failure to stretch effectively and thoroughly can lead to ongoing pain and/or injury not only to the ankles and lower legs themselves, but also the knees and possibly even the hips and low back ... remember that the kinetic chain of movement starts at your feet and therefore rests in the condition of your feet and lower legs.
I had a client only last year who failed to stretch their lower legs thoroughly when they started their training for the Bridge to Brisbane and they ended up missing the event through shin and knee pain. We were able to successfully treat their pain and restriction through a series of treatments and incorporating all these lower leg stretches (particularly week 2's stretch), but thorough and effective stretching from the start of their training program would have ensured that they competed just as they wanted to.
Don't ever under estimate the importance of stretching and the benefits it holds.
As far as technique goes for these stretches, it is important to note that the chain of the stretch pulls between the balls of your heel (or calcaneus bone) and the knee or lowest part of the thigh bone (femur). Just as in Stretch of the Week #2, bending the knee will change the major muscle being stretched from the Gastrocnemius to the Soleus. The Gastrocnemius crosses the knee joint and so a straight leg will stretch it more, while the Soleus doesn't cross the knee joint and so a bent knee witll focus more on it by releasing the upper attachment of the Gastroc. The important thing is to ensure you stretch with both a straight leg and a bent leg during the same stretching session to maximise your reward for effort.
These stretches are beneficial to anyone recovering from 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.
These stretches are beneficial to anyone recovering from 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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