Stretching- Lower Leg

Lower Leg Stretches

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Shin Stretch

Teaching Points

  • Kneel with your shins flat on the ground
  • Sit back on your heels, slowly increasing the pressure
  • Hold for between 10 and 30 seconds

Variations

  • Advanced Shin Stretch

Muscles Stretched

  • Tibialis Anterior
  • Extensor Digitorum Longus
  • Extensor Hallucis Longus

Related Injuries

  • Shin Splints
  • Anterior Compartment Syndrome

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*******INCORRECT POSTURE*********

      DO NOT POINT TOES TOGETHER

Advanced Shin Stretch

Teaching Points

  • Kneel with your shins flat on the ground
  • Place your hands on the floor next to your knees
  • Raise your knees of the floor, keep your heels and knees together and feet on the floor
  • Hold for between 10 and 30 seconds

Variations

  • Shin stretch

Muscles Stretched

  • Tibialis Anterior
  • Extensor Digitorum Longus
  • Extensor Hallucis Longus

Related Injuries

  • Shin Splints
  • Anterior Compartment Syndrome

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Arch Stretch

Teaching Points

  • Kneel on the ground with toes pointed under foot
  • Gradually sit back on heels as tolerated.

 

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Gastrocnemius Stretch

Teaching Points

  • Stand with one leg far in front of the other
  • Keep the back heel flat on the floor
  • Bend the front leg and keep the back leg straight
  • Hold for between 10 and 30 seconds

Variations

  • Perform the same stretch in front of a wall
  • Place your hands on the wall, lean forwards and push against the wall
  • Advanced Gastrocnemius Stretch
    • Stand on a step with only the toes supported
    • Drop the heels off the back of the step, keeping the knee straight
    • Hold for between 10 and 30 seconds

Muscles Stretched

  • Gastrocnemius

Related Injuries

  • Calf Strain
  • Achilles Tendinitis
  • Achilles Tear

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Soleus Stretch

Teaching Points

  • Stand with one leg in front of the other close to a wall
  • Place your hands on the wall and lean forwards
  • Bend both knees, trying to touch the front knee on the wall
  • Keep the heel down
  • Hold for between 10 and 30 seconds

Variations

  • Advanced Soleus Stretch
    • Stand with the toes of the front foot on a step and the knee bent
    • Lean forwards, putting your weight on the front leg and dropping the heel off the step
    • Hold for between 10 and 30 seconds

Muscles Stretched

  • Soleus
  • Tibialis Posterior
  • Flexor Digitorum Longus

Related Injuries

  • Calf Strain
  • Achilles Tendinitis
  • Achilles Tear

 

Lower Leg Stretching Video


Lower Leg Video