Stretch your gastrocnemius muscles. This is the plantar flexion muscle in your calf.
Stand facing the wall with one foot in front of the other. Bend your front knee while keeping your back knee straight. Keep yout back foot flat on the floor, with your toes and foot pointing straight forward. Now lift the big toe on your back foot.
The Burn / The Stretch
You should feel the stretch in the top of your calf towards the back of your knee.
Hold for 30 seconds.
Repeat 3 times on each leg, alternating each time.
This exercise is particularly important for people who do a lot of walking or running, have strong calf muscles, people who wear flat shoes and people who wear high-heeled shoes.
Doing this simple exercise everyday will improve the flexibility in your calf muscles.
This exercise will relieve pain in your heel, pain in your forefoot and pain in the back of your knee.
The injuries which would be helped by this stretch include:
All of the exercises in this program are designed to facilitate stress relief, relaxation and meditation if desired. Take this you-time to allow yourself to unwind while taking long, slow deep breaths throughout the exercise.
This exercise is part of my daily thirty minute Flexibility & Posture program. Its a balanced, light program which I have designed on the back of successfully prescribing exercises for thousands of patients so far.