Calf Muscle Gastrocnemius Stretch
What muscles does the calf gastrocnemius stretch target?
Anatomy:Gastrocnemius is the major calf muscle that arises above the knee joint and extends below the ankle joint, and as such plays role in both knee and ankle movement. It has two heads, the medial and the lateral. Its action involves flexing the knee and bending the ankle downwards. With these actions, it plays an important role in pushing the foot off the ground during walking.
The Soleus forms the inner part of the calf. It arises below the knee and is involved only in ankle flexion.
Both these muscles form the Achilles tendon, which inserts into the posterior side of the heel bone (calcaneus).
Plantaris, also known as the “Monkey Muscle”, also crosses two joints: the knee and the ankle and performs the same function as Gastrocnemius.
Advantages:This stretch is especially effective in relieving tightness in the calves and/or Achilles tendon. It should be performed after sports involving leaping, jumping, hurdling, climbing uphill etc.
It is also recommended after aerobics or Step dance class.
People who wear high heels also benefit from regular stretching of their calves.
Regular Range of Movement:The ankle should be stretched to the maximum limit. One should be able to feel the compression at the front of the ankle and the stretch in the calves.
THE KEY STEPS TO GETTING THE RIGHT SIZE DOCPODS:
FULL LENGTH INSOLES
NON FULL LENGTH INSOLES
|1. Measure your existing shoe insole:
|| 1. Measure from your heel to ball of foot:
2. Then compare your measurements from above to match the product size charts below:
|US MENS||4.5 - 9||9 - 13|
|US WOMENS||6 - 10||10 - 14|