Comfort Shoe Specialists
11693 Manchester Rd
St. Louis, MO 63131
314-822-3300
Stretching the calf muscles reduces areas of concentrated forces to your feet. Studies have shown that you can reduce pressure (pounds per square inch) not only at heel strike but also to the balls of the feet by as much as 50% by simply stretching your calf muscles. Stretching also increases the circulation to your feet. Shown below are the same feet. The two foot impressions below are of a patient who was in the store for the first time. We did a pedigraph (pressure sensitive mat) of his feet and you can clearly see the high pressure areas, circled in red on the right. He did the stretches below for 10 minutes and we did another pedigraph which you can see how much pressure was relieved from his heel strike and the ball of the foot (foot impression below). Stretching is especially for those with pain in the ball of the foot and heel pain. Stretching is also very beneficial for those who have diabetes because it reduces pressure on the ball of the foot and big toe, the most common places that ulcers occur. Also, stretching increases blood flow to the feet which can help relieve symptoms caused from neuropathy. When your feet hurt, stretch twice a day and you will be amazed how much better your feet will feel!
Before
Stretching
This foot impression was taken before stretching. Notice pressures on the ball and the contracted toes with pressure on the tips. When our calf muscles are tight, they pull the heel bone upwards, tightening the tendons across the bottom and the top of the foot. This causes the heel and the ball to hit the ground much harder due to less elasticity.
The above are the same impressions, the red is just pointing out the high pressure areas.
After Stretching
This is an impression of the same foot after 10 minutes of stretching. Notice the reduction of pressures on the ball and the toes are no longer contracted. This gives greater balance and stronger feet. In essence, when the calves are stretched, the feet are better springs.
A. Calf (Gastrocnemius Muscle) Stretch
Lean
against a wall for support and to assist with stretching.
Bend one knee and bring is toward the wall, while keeping the back leg
straight. During stretching, make
sure both heels remain in contact with the ground.
Keep the toes of the stretched (back foot pointed toward the wall and
maintain your body in a straight line (buttocks do not move or sag in toward the
wall).
DO
NOT BOUNCE
Hold position 10 seconds, do 7 to 10 repetitions
B. Soleus and Posterior Tibialis Muscle stretch
Lean
against a wall for support and to assist with stretching.
Position yourself as above: however, this time gradually bend both knees
toward the wall until you feel a mild pull in the back of your legs.
DO
NOT BOUNCE and remember to keep your heels in contact with the ground and keep
the toes pointing forward.
C. Prolonged Calf (Gastrocnemius)
Stretching
Place
you foot as shown and stand on an incline board.
Hold onto a rail or wall for support.
Maintain both legs with your knees straight and keep you heels on the bottom.
You can keep your heels on the ground. The more you put the balls of your
feet up on the board, the more you will feel the calves stretch. You can
substitute the incline board by standing with the ball of your foot on a stair
and lower your heels gradually until you feel a pull in the back of your legs.
Begin by holding this position for 1 minute and gradually increase to 5 minutes
Do not bounce and keep the body in a straight line.
D. Soleus and Posterior
Tibialialis Muscle stretch
Position yourself as in above stretch: however , this time both knees should be slightly bent.
Begin
by holding for 1 minute and gradually increase to 5 minutes.
DO
NOT BOUNCE and keep your buttocks to your head in a straight line.
All
the stretching exercises should be done in manner that you feel a MILD
pulling in your calf muscles but NO pain.
Consult with your physician to see if stretching may have any adverse
effects. The incline boards are available at Relax The Back - 11441 Olive
Blvd.