Achilles Tendon Stretches

  Method: Sitting with leg outstretched and knee straight. Draw toes and foot towards your body. Feel the stretch at the back of the calf. You can assist by adding a towel or belt around the ball of the foot to pull the foot back. Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid stretching the muscle […]

  Muscles: Tibialis Posterior,  Peroneus Longus, Soleus, Flexor Hallucis Longus & Peroneus Brevis   Methods: Stand upright facing a wall and place both hands on the wall with one foot behind the other. Make sure that your toes are facing forward and your heel is on the ground. Bend your back leg and lean toward […]

  Muscles: Plantaris, Peroneus Longus, Peroneus Brevis, Gastrocnemius & Flexor Hallucis Longus   Methods: Stand on a raised object or step. Place the toes of one foot on the edge of the step. Keeping your leg straight, let your heel drop slowly towards the ground.   Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when […]

Muscle: Soleus – deep muscle within the group of posterior calf muscles   Muscle Action: Plantar-flexion of the ankle joint Controls ankle dorsi-flexion eccentrically   Method: Stand facing a wall and adopt a lunge position Keep the front leg relaxed and both feet flat on the ground Bend the rear knee and place your weight […]

Muscle: Gastrocnemius, Tibialis Posterior, Plantaris, Peroneus Longus & Peroneus Brevis   Muscle Action: Primarily plantar-flexion of the ankle joint & assists with knee flexion Controls both ankle dorsi-flexion and knee extension eccentrically   Method: Stand facing a wall and place one leg to the rear in a fully extended position Keep both feet facing forwards […]

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