Calf stretches nhs pdf

The last stretch is the more difficult stretch to do. Calf stretches i am often prescribing calf stretches for people with tight calf muscles. Stretching exercises stretching is important because it makes your joints and muscles less stiff. Keep your knees straight, and lean forward until you feel a stretch in each calf. This stretch should be performed very gently in a pain free range. Only minor changes in technique can make a huge difference in increasing your calf fl. Calf stretches can really help reduce knee pain and improve flexibility. This first section includes examples of hip stretches that are easy and effective. Bend the right leg and step the left leg back at least a foots distance, keeping it straight.

Stand facing a wall with your hands on the wall at about eye level. Bent knee and straight knee calf stretches pictures attached rolling selfmassage of. If you have a new continuous cough andor high temperature, do not come to our hospitals. Pull the knee of the bent leg directly across the midline of the body using the opposite hand or a towel, if needed figure 2, until stretch is felt. Stretches for tight soleus muscles torbay and south. These exercises can help to get you moving normally, and safely, if youve a muscle or joint problem affecting your foot. These are all different ways of stretching your calf muscle. Hold onto something stable for support if required. Calf stretches calf stretch calf flexibility exercises. Lower limb stretching programme poole hospital nhs. The left calf muscle is stretched by keeping the left leg as straight as possible and the left heel on the. Place your hands on a wall with one leg straight and the heel to the ground. An important part of treatment for a calf strain is a stretching program.

These two muscles join together part way down your calf to form the achilles. Slowly lean into the wall until you feel a stretch in the back of your calf. Athletes who sustain a calf strain have injured the muscle of the back of their leg. The following sections include mobilizations and strengthening exercises that will help you as you progress through your rehabilitation. Follow the national advice and stay at home for seven days. As your calf strength improves, the exercise can be progressed by gradually increasing the repetitions and resistance provided it does not cause or increase pain. Then gently bring your hip and chest toward the wall until you feel a stretch in the calf of. Jun 05, 20 calf stretches for both your calf muscles the gastrocnemius and soleus. The calf stretch exercise can help prevent an achilles tendon rupture. I see them in the clinic with problems such as plantar fasciitis, peroneal tendinitis, achilles tendinitis and tendinosis, hallux valgus, tibialis posterior tendonitis, and the list just. These video shows the whole movement so dont worry if you cant do it all. The typical runners stretch, by leaning into a wall, is helpful. Oxford university hospitals nhs trust emergency department calf strain advice information for patients. Why stretching is so important and exercises you can do.

It attaches above to the lower end of the thigh bone, and below it attaches to the heel bone figure 1. Stretches calf stretch stand with your hands against a table or wall. Featuring laura from the nhs couch to 5k programme, these podcasts talk you through a series of equipmentfree exercises to improve your strength and flexibility. Katie thompson your calves probably arent a muscle. Symptoms include pain in or near to the knee joint. Place the other leg, with the knee bent, in front of the straight leg and push your hips toward the wall. Bend your front knee, keeping your back knee straight. If you have a tight calf muscle, it is a good idea to continue to stretch this muscle every day.

Stand in a walking position with the leg to be stretched straight behind you and the other leg bent in front of you. Lean into the wall for stand facing a wall and position your feet one in front of support. Morning session six minutes per session wall calf stretch plus step calf stretch hold each stretch for one minute repeat each stretch three times midday session night session stretch direction of movement step calf stretch stand with the balls of your feet resting on the edge of a. Stand at arms length from a wall or a sturdy piece of exercise equipment. Stretching the calf muscle royal childrens hospital. There are lots of useful stretches but the ones shown below are your mustdos essential stretches for runners. How to straight leg calf stretch nuffield health youtube. Spinal exercises services physiotherapy information for.

These are called the gastrocnemius, which is the big muscle at the back of the lower leg and the soleus muscle, which is a smaller muscle lower down in the leg. Nuffield health personal trainer david menzano explains how to perform a straight leg calf stretch. Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. The larger muscle, gastrocnemius, starts just above the knee, and soleus, which sits underneath, starts just below the knee. Eccentric calf strengthening exercise stables therapy centre. Calf injuries can also be prevented with an appropriate stretching routine. Calf exercises calf strengthening exercises physioadvisor. Tightness in the calf can affect the position of the foot, the way it moves and our balance.

It also gives you pushoff in walking and running, and spring in hopping and jumping activities. In this injury the muscle fibres are stretched and weakened, resulting in bleeding into the muscles. Calf stretches are a vital part of rehab for a whole range of foot and ankle problems. Guide to calf muscle stretches date of publication march 2019 ref.

Stretching your calf muscles kinetic health youtube. Keeping these muscles strong can relieve foot and ankle pain and prevent further injury. These stretches are designed to target some of the more commonly tight and restricted muscles. Heres why tight calves are such a problemand how to loosen em up. Calf muscle stretching is very useful in the treatment of many foot disorders and for the prevention of foot problems. Stretches for tight soleus muscles our assessment has shown that the soleus muscle in one or both of your lower legs is tight, and may be contributing to any foot, ankle or lower limb pain that you may be experiencing. To begin with, the following basic calf strengthening exercise should be performed approximately 10 times, 3 times daily. A calf strain occurs when fibres of either of these two muscles are torn. Calf muscle stretches concerns and complaints we aim to provide you with a high quality service at all times. Hold for 30 seconds repeat with the left leg perform 5 times per leg, 2 times daily quads stretch standing. It will improve your flexibility how bendy you are and improves your blood circulation which can ease pain and stiffness. Put your affected leg about a step behind your other leg.

Start by doing 5 repetitions of each exercise, 3 times a day. Exercises for foot muscle or joint problems nhs inform. Towel stretches fold a towel lengthwise and position it around your forefoot. However, if you have any concerns, complaints or comments about your experience of our service then please tell a member of the team or contact the pals and complaints team on freephone 0800 328 7971 oxford health nhs foundation trust. You should discuss the suitability of these calf stretches with your. Active calf stretch the other, feet facing forwards. Guide to calf muscle stretches royal united hospital. But stretching is always a little bit uncomfortable, but this should be manageable and tolerable.

The calf muscle, gastrocnemius is the bulky muscle at the back of the lower leg. Turn your back foot slightly inward as if you were pigeontoed. Calf stretches and strengthening exercises patient. The calf is made up of two muscles at the back of your lower leg. A calf strain is caused by a tearing of part of the gastrocnemius or soleus. This improves heelcord achilles tendon repeat 10 times and hold for 10 seconds.

You may find that you get on with some better than others. Add an extra 1 or 2 repetitions every few days as long as you feel comfortable. These exercises can help to get you moving normally, and safely, if youve a muscle or joint problem affecting your calf or ankle. Strengthening the muscles that support your lower leg, foot, and ankle will help keep your ankle joint stable. However, if you have any concerns, complaints or comments about your experience of our service then please tell a member of the team or contact the pals and complaints team on freephone 0800 328 7971. You should discuss the suitability of these calf stretches with your physiotherapist prior to commencing them. Stretching warmed up muscles makes them more effective and less uncomfortable. It is important to reduce this tightness, and so we have asked you to perform regular stretching exercises to achieve this. The calf is formed by two muscles that work together to pull the toes down. Your achilles tendon connects the muscles in the back of your leg to your heel bone. Download calf stretching exercises pdf, 57 kb this information is not intended to replace specific instructions from your physician. The calf muscles consist of the gastrocnemius, which is the big. There are two muscles that combine to form the calf.

The following calf stretches are designed to improve the flexibility of the calf muscles figure 1. Calf stretches for both your calf muscles the gastrocnemius and soleus. To begin with, the calf stretches should be held for 15 seconds and repeated 4 times at a mild to moderate stretch pain free. The best stretches for a calf sprain verywell health. We will assume the leg you are trying to strengthen is your left leg the injured side.

A calf strain is a common injury and is often caused by overstretching or putting excess force through the calf muscles at the back of the lower leg. The type of treatment will depend on the severity of the tendonitis, but certain. It is a common injury and is often caused by overstretching or by putting excess force through the calf muscle. To get more stretch, add another book or use a thicker book, such as a phone book, a dictionary, or an encyclopedia. It is a common cause of both foot pain and knee pain. Prevent the calves from becoming tight and impacting on. You do not need to do all of the stretches if you do not wish to. The calf muscle has a natural tendency to tighten, as we get older. Stretching exercises for piriformis baycare clinic. Hamstring tendonitis is a swollen or injured hamstring tendon. Following a wellstructured program can also help you return to sports and other activities. Calf stretches jan 16 yeovil district hospital nhs. Raise the affected leg and place that foot on the floor outside the opposite knee. Calf stretches after an injury or surgery, exercises can help you return to daily activities and enjoy a more active, healthy lifestyle.