08/07/2020
✅ How to stretch and mobilize the soleus✅
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1) STRETCH
- Start by placing the forefoot (ball of the big toe) of the leg you wish to stretch on a raised platform and your heel on the ground ( I used a piece of wood, but a book works just as well). Now slightly bend your knee.
- Step with the other leg towards a wall/chair and bend the knee.
- Ensure you put most of your weight on the front foot and drive the rear foot's knee towards the wall
- Hold for 30sec-1min (or as long as tolerable)
✅ If you are like me and experience some pain in the front of your rear ankle during the stretch, then sometimes this means you are putting your pressure on the toes of the foot rather than the heel.
✅ If you feel the stretch in the top of your calf, this means your rearknee is not bent to isolate the soleus muscle
2) MOBILITY
- Start by placing the forefoot (ball of the big toe) of the leg you wish to stretch on the base of a wall so that your heel is on the ground.
- Now slowly bend your knee and drive it towards the wall (only go as far as tolerable and try avoid a "wincing" face 😣 )
- Once you feel you cannot safely go any further towards the wall, slowly straighten your knee and return to the starting position.
- Repeat for 30secs-1min (or as long as tolerable)
✅ If you are like me and experience some pain in the front of your rear ankle during this mobility exercise, then sometimes this means you are putting your pressure on the toes of the foot rather than the heel.
✅ The aim of this mobility exercise is to do it in a SLOW and CONTROLLED manner, do not rush it.
⚠️⚠️⚠️⚠️⚠️ Disclaimer ⚠️⚠️⚠️⚠️⚠️
*** if you experience pain during these exercises or the pain gets worse as you doing them, STOP immediately and seek the advice of a medical professional!!!!
*** These exercises are generic and do not apply to all conditions, sometimes you may need to avoid them, if you are unsure rather seek the advice of a medical professional ***
