Stand upright and place one foot in front of the other. Bend your front leg and keep your back leg straight. Push your heel to the ground and lean forward. Place your hands on the ground in front of you.
Make sure the toes of your back leg are facing forward. Letting your toes point to one side will cause this stretch to put uneven tension on the calf muscles. Over an extended period of time, this could lead to a muscle imbalance.
Muscles being stretched
Primary muscle: Gastrocnemius.
Secondary muscles: Tibialis posterior, flexor hallucis longus, flexor digitorum longus, peroneus longus and brevis, plantaris.
Sports that benefit from this stretch
- Hiking Backpacking
- Ice hockey
- Field hockey
- Inline skating
- Martial arts
- American football (gridiron)
- Snow skiing
- Water skiing
- Race walking
Sports injuries where this stretch may be useful
- Calf strain
- Achilles tendon strain
- Achilles tendonitis
- Medial tibial pain syndrome (shin splints)
About the author
Stuart Hinds is one of Australia’s leading soft tissue therapists, with over 27 years of experience as a practitioner, working with elite sports athletes, supporting Olympic teams, educating and mentoring others as well as running a highly successful clinic in Geelong.
Stuart has a strong following of practitioners across Australia and globally who tap into his expertise as a soft-tissue specialist. He delivers a range of highly sought after seminars across Australia, supported by online videos, webinars and one-on-one mentoring to help support his colleagues to build successful businesses.
In 2016, Stuart was awarded a lifetime membership to Massage & Myotherapy Australia for his significant support and contribution to the industry.
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This trigger point therapy blog is intended to be used for information purposes only and is not intended to be used for medical diagnosis or treatment or to substitute for a medical diagnosis and/or treatment rendered or prescribed by a physician or competent healthcare professional. This information is designed as educational material, but should not be taken as a recommendation for treatment of any particular person or patient. Always consult your physician if you think you need treatment or if you feel unwell.
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