Runner stopping to Stretch left Quadriceps and Stabilizing herself by holding onto the fence
In treating the lower extremity, it is very important to emphasize stretching of the most important muscle groups: plantar arch, calf, quadriceps, hamstrings, iliotibial band, hip flexors, hip internal rotators, hip extensors, and hip adductors. Of these 9 groups, there are variations that are important like separating the stretch for the gastrocnemius and soleus while doing calf stretches. Here are the basic principles I teach. If patients learn a few at first, you can build onto these principles so that they become smart stretchers. The 13 general stretching tips are:
- Hold each stretch 30 to 60 seconds and repeat twice. My own personal trainer uses the principle for anyone over 30, hold one second for each year that you have been alive.
Left Calf Stretch with heel held on the ground. If the knee is straight, you are stretching the gastrocnemius muscle.
- Alternate between sides while stretching which is easy when you are doing 2 sets of each stretch.
- Do not bounce while stretching, you want a prolonged hold
- Deep breathing while stretching to get oxygen into the tissue (one deep breath is equivalent to 6 seconds). A 30 second stretch is normally 5 deep breaths.
- Stretching before activities should be done after a light warm up (do not stretch cold) especially if you exercise in the morning.
- Stretching after a workout will gain you the most flexibility since the tissue is heated up
- If one side of the body is tighter, do twice as many on that side to seek balance (usually one more set on the tighter side is preferred to start balancing out the tissues).
- If you want to gain flexibility, stretch 2 to 3 times a day whether you work out or not
- If you want to maintain flexibility, stretch once daily
- Never stretch through pain
- Make sure when stretching your body is stable (stretching should not be a balancing exercise also) by holding on to a wall or chair or fence.
- Stretch the tissue in varying positions to see if you find some tightness (try to stretch and vary foot positions, amount of joint bend to start, etc).
- If you are sore, and you can find a stretch that helps, you are on your way towards getting better
- If stretching the sore area makes no difference, you may be stretching a tendon that is too flexible (have it measured) or the pain is more inflammatory or neurological. Tightness produced by nerve tension can be made worse with stretching and this can be diagnostic.
Measuring gastrocnemius flexibility
