At CardioFlex Therapy, we often treat patients who need to increase the range of motion in their ankles.
Commonly, patients have tightness when raising their feet upwards into Dorsiflexion, which affects their biomechanics and how effectively they can run, and even walk. By stretching out their ankles, calves, and feet with two great stretches, we assist our patients in accomplishing their functional goals. These exercises are called the Gastrocnemius Stretch (a straight-knee stretch) and the Soleus Stretch (a bent-knee stretch).
The Gastrocnemius is the larger, posterior muscle within the leg. It originates at the back of the femur and patella and is attached to the Achilles tendon, along with the Soleus. The Gastrocnemius is responsible for providing the propelling force for actions like running and jumping.
Lying just beneath the Gastrocnemius is the Soleus. The Soleus originates from the upper portions of the tibia and fibula, the bones of the lower leg, and joins the Gastrocnemius to attach to the Achilles tendon. The Soleus is responsible for flexion of the ankle joint, especially when the knee is bent, therefore extending the foot downward.
Our professionals at CardioFlex Therapy recommend that you take a few minutes each day to stretch these essential muscles. Not only does this consistent practice release tension, but also will prevent future injury. Follow these easy directions to properly execute these exercises at home:
Soleus Stretch:
Standing – Press the ball of the foot against a wall. Extend your other leg behind you with a slight bend to the knee. Your front foot should feel the stretch. Alternatively, use an angled platform with the knee bent and other foot slightly behind you and bent (see below).
Seated – With legs extended in front of you, place an object like a foam roller or pillow under your knees. Use a strap or your hands to pull one toe toward you into dorsiflexion.
Gastrocnemius Stretch:
Standing – Stand 2 -3 feet in front of a wall, extend your hands to press against the wall and lean slightly in. With one foot, take a step forward and bend the knee. The back foot should remain straight with the heel to the ground and toes pointed to the wall. Alternatively, you may also use an angled platform to perform this exercise, as shown below.
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