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Stretches for the lower leg

The hotter weather brings with it the summer fashion; in particular flip flops and sandals.  If you’re like me and now living in them you may also be feeling the tightness in your shins and calves from wearing less supportive shoes. 

The calf muscle (gastrocnemius) is the large muscle located on the back of the leg, below the knee. The tendon that connects the calf muscle to the heel bone is known as the Achilles tendon. When the calf muscle contracts it points the toes. 

When calf muscles become tight, the risk of muscle or Achilles tendon tears and injury increases. For this reason, it is important to stretch tight calf muscles. 
 
Another muscle that can become tight is the tibialis anterior.  This is the thick muscle on the outer side of the shin bone.  It stabilises the ankle as the foot hits the ground when walking and pulls the foot clear of the ground as the leg swings forward.

Having tight lower leg muscles can affect the health of your feet, knees, hips, lower back and even your shoulders.  This is because tightness in the calves often exacerbates tightness in the hamstrings, which in turn can throw your whole pelvis and back out of alignment during your everyday activities, which in turn puts a different load on your back and knee, which in turn causes you to use your upper body muscles differently….well, you get the idea. 

Here are some easy stretches to get you on your way:

Stretch 1

1) Face a wall and stand 1 to 1.5 foot lengths away from it.
2) Extend one leg behind you, keeping both feet flat on the floor and your rear knee straight.
3) Lean toward the wall until you feel tension in the calf muscle of the extended leg. (You can put your arms on the wall for support.)
4) Hold for 10 seconds.
5) Repeat with the other leg.

Stretch 2

This calf stretch can be done by using a curb, set of stairs or another elevated platform.
Place the leg to be stretched in the rear with the toes on the platform and the other leg forward. Keep the stretched leg straight and hold for 15-30 seconds before switching legs.

Stretch 3

The shin stretch is done by first staring in the kneeling position and slowly sitting back on your heels and placing your hands behind you. 

Don’t force this stretch. If you feel any pain, ease up on the stretch. Hold this position for 15-30 seconds to stretch your shin tendons, muscles, and quadriceps.

Stretch 4
This last stretch is called the Toe Drag, for obvious reasons!

• Take a step forward.
• With the back foot, drag your toes along the ground and hold in that position until you feel a stretch from the top of your stretching foot through your shins.
• It may help to bend both knees slightly.  Once you feel a good stretch, hold it for 15-30 seconds.
• Repeat with the other foot.

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