Stretches

Calf Muscles

Sit with the back straight and legs extended
Use a tensor band, a towel or a belt to wrap the foot around the forefoot at the ball
Pull gently straight toward the body

Gastrocnemius – With Supportive Shoes

Stand in a lunge position and support the upper body against the wall
Keep the back foot on the floor, the back knee straight and bend the front knee
Shift the body weight forward through the pelvis in order to feel the stretch in the upper calf muscle

Lateral Muscle Group – With Supportive Shoes

Stand and support the upper body against the wall *keep the back straight
Keep the back foot on the floor and the knee straight *Bend the front knee over the other toward the wall
Shift body weight sideways through the pelvis to feel the stretch in the upper lateral thigh muscle and the lower lateral muscle

IT Band

Lie with back straight and one leg bent at a 90 degree at the hip and knee
Bend the other leg to cross the ankle on top of the opposite knee and grab the mid-thigh
Pull the thigh straight toward the body to feel a stretch in the lower back, in the gluteus and in the lateral thigh muscle of the crossed leg

Toe Extensors

Sit with the back straight and both legs extended
Point the toes away from the body to feel a stretch on the top of the lower leg

Toe Flexors

Sit with the back straight and one leg extended
Bend the other leg on top of the extended one and grab the lesser toes
Pull straight toward the knee to feel a stretch on the bottom of the foot

Soleus Muscle

With Supportive Shoes

Stand in a lunge position and support the upper body against the wall.
Keep the back foot on the floor and bend both knees.
Shift the body weight forward through the pelvis to feel the stretch in the lower calf muscle.

Inflammation of the Fascia

Use a water bottle, a can or a tennis ball and place on the floor
Roll gently under the entire foot by extending foot forward and rolling back toward the body
If there is inflammation, use a frozen water bottle. The ice will help decrease the pain

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