Logo ZwiftInsider Ankle & Foot Flexibility Program
Created by Christopher R. Schwenker, P.T.  Jan 8th, 2021

Total 4
STANDING CALF STRETCH - GASTROCNEMIUS

Start by standing in front of a wall or other sturdy object. Step forward with one foot and maintain your toes on both feet to be pointed straight forward. Keep the leg behind you with a straight knee during the stretch.

Lean forward towards the wall and support yourself with your arms as you allow your front knee to bend until a gentle stretch is felt along the back of your leg that is most behind you.

Move closer or further away from the wall to control the stretch of the back leg. Also you can adjust the bend of the front knee to control the stretch as well.
Repeat 3 Times
Hold 15 Seconds
Complete 1 Set
Perform 2 Times a Day
Watch Video
Enlarge
STANDING CALF STRETCH - SOLEUS

Start by standing in front of a wall or other sturdy object. Step forward with one foot and maintain your toes on both feet to be pointed straight forward. Keep the leg behind you with a bent knee during the stretch.

Lean forward towards the wall and support yourself with your arms as you allow your front knee to bend until a gentle stretch is felt along the back of your leg that is most behind you.

Move closer or further away from the wall to control the stretch of the back leg. Also you can adjust the bend of the front knee to control the stretch as well.
Repeat 3 Times
Hold 15 Seconds
Complete 1 Set
Perform 2 Times a Day
Watch Video
Enlarge
Standing Plantar Flexor Stretch

Standing Plantar Flexion Stretch Stand in front of a table and place your toes on the edge of the table. Lean your body back towards the table and onto your foot till you start to feel a stretch in the front of your ankle.
Repeat 3 Times
Hold 15 Seconds
Complete 1 Set
Perform 2 Times a Day
Enlarge
PLANTAR FASCIA STRETCH

While sitting, place a towel under your lower leg, foot and toes as shown . Hold onto the other end of the towel.

Gently pull back on the towel until a stretch is felt.
Repeat 3 Times
Hold 15 Seconds
Complete 1 Set
Perform 2 Times a Day
Watch Video
Enlarge


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