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THE ANKLE 7.

Your difficulty is:

Tight Muscles:

Eąuipment:

Starting Position:

Stretching:

Stimulation:

Common Errors:

Notę:

Normal Mobility:

Bending your ankle upward with your knee bent and raising the inner side of your foot.

Calf muscles:

1 fibularis longus Ifibularis breris 3 soleus.

Table, chair, wali or other support. Book. piece of wood or other firm object to raise inner edge of foot.

Stand, leaning forward, hands supporting upper body, left knee and hb bent: left foot two to three foot lengths from support, right leg and hip in straight linę with upper body, right foot behind, and inner edge of foot (from heel to toes) resting on book/board.

1.    Bend right knee and hip so that stretch is felt in outer side of lower righe leg.

2.    Press downward with inner side of right foot: hołd for 5 seconds.

3.    Relax; keep right foot on floor and press inner side of foot down agairts: book/board; bend right ankle to limit - maybe a little bit morę.

4.    Repeat until you feel you can stretch no further and muscles feel tighL Hołd this finał stretch from 15 seconds to a minutę or morę.

1.    Bend right knee and raise inner edge of foot until sole of foot is tumeć inward.

2.    Bend ankle to limit.

3.    Hołd position a few seconds.

*    Lower back arched.

*    Chin juts forward.

*    Right knee not bent far enough.

*    Big toe and inner edge of foot not resting on book/board.

Stretch should be felt only in outside and back of calf. Tightness or pain felt along front of ankle or foot may be a sign that you’ve achieved fuli mobility of ankle joint.

With knee bent and inner side of foot tumed upward, you should be able to bend your ankle upward as far as joint allows, without any tightness in outside of calf.

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