Achilles Tendon Stretches Archives - G4 Physiotherapy & Fitness

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G4 Physiotherapy & Fitness > Blog > Common Stretches & Advice > Achilles Tendon Stretches

Achilles Tendon Stretches

Ankle Dorsi-Flexion Stretch

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 […]

Achilles Tendon Stretches

Achilles Tendon Stretch

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 […]

Achilles Tendon Stretches

Heel-Drop Calf Stretch

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 […]

Achilles Tendon Stretches

Soleus Calf Muscle Stretch

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 […]

Achilles Tendon Stretches

Gastrocnemius Calf Muscle Stretch

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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