Stretching Anatomy-2nd Edition (21 page)

The movement range for the ankle and toes is limited by the strength of the agonist muscles, flexibility of the antagonist muscles, tightness of the ligaments, and bone contacts or impingements. One of the most notable limiters is the plantar fascia. A tight plantar fascia limits toe extension, and in cases where the fascia is inflamed, it will also limit plantar flexion. The range of motion for both plantar flexion and dorsiflexion can also be limited by the formation of bone spurs. Excessive stress can activate bone cells to form bone spurs on the anterior and posterior lips of the talus and the superior tibial dorsal neck. These bony outcroppings cause more rapid bone contacts, thus ending the movement. Interestingly, most of the range-of-motion limiters, except bone impingements, can be changed by doing stretching exercises.

On average, people are on their feet for a good part of the day. Therefore the muscles of the foot and lower leg are typically used more extensively during normal daily activities such as standing, walking, or running than any other muscles in the body. Although the musculature of the lower leg is substantially smaller than that of the upper leg, it supports the entire body and receives the heaviest load during these activities. Since the feet are also constantly exerting force against whatever surface they are in contact with, it is no wonder that many people end up with minor aches, cramps, and weakness in the muscles of the lower legs and feet toward the end of the day. Stretching and strengthening these smaller muscle groups can alleviate much of the fatigue and pain caused by daily activities. In addition to helping reduce pain, stretching the muscles of the lower leg and foot can also improve overall flexibility, strength, strength endurance, balance, and stamina. Improving strength and flexibility in these muscle groups generally will enable a person to be more productive by increasing his ability to work longer and harder at work or during recreation activities.

Pain, cramping, restlessness, and weakness in the arch of the foot and calf muscles are common complaints. Problems such as these often result from the continual heavy loads put on the muscles. Chronic use of these muscles can also increase muscle tightness. Tightness may lead to conditions such as tendinitis and shin splints. Tendinitis of the Achilles tendon, associated with overuse and tightness of the gastrocnemius and soleus muscles, is quite common, in fact. Shin splints result from inflammation of the frontal compartment of the lower-leg muscles, the tibialis anterior and, in some cases, the soleus and flexor digitorum longus. Either of these conditions can become excruciating if not treated in the early stages. A variety of stretching and strengthening exercises for those muscle groups will, in most cases, improve these conditions and help prevent future episodes.

Another common condition is delayed-onset muscle soreness, or DOMS. This problem typically occurs after people participate in unusual or unfamiliar activities. The calf muscles tend to be affected by DOMS more often than any other muscle group in the body. Light stretching exercises are recommended to help improve this condition and relieve some of the pain associated with it.

As a rule, to effectively stretch specific muscles, the stretch must involve one or more movements in the opposite direction of the desired muscle’s movements. For example, if you want to stretch the left flexor digitorum longus, perform a movement that involves dorsiflexion and eversion of the left ankle and toe extension of the left foot. When a muscle has a high level of stiffness, use fewer simultaneous opposite movements. For example, to stretch a very tight flexor digitorum longus, start by doing only toe extension. As the muscle becomes loose, incorporate more simultaneous opposite movements.

It is also recommended that the stretches in this chapter be tried from different angles of pull. Slightly altering the position of the body part changes the pull on the muscle. By altering positions, you can discover the location of any tight or sore spots within different muscle–tendon units. Also, if you change the position while stretching, you can add more versatility to your stretching program.

The leg and foot stretches in this chapter are grouped according to which muscle groups are being stretched. In addition, they are described in order from the easiest to the most difficult. Those who are new to a stretching program tend to be less flexible and should begin with the easiest level of stretches. Progression to a more difficult stretch in this program should be made when the participant feels confident she is able to advance to the next level. For detailed instructions, refer to the stretching programs in chapter 9.

All the instructions and illustrations in this chapter are given for the right side of the body. Similar but opposite procedures are to be used for the left side. It should be noted that the stretches in this chapter are excellent stretches overall; however, not all of them may be completely suited to each person’s specific needs.

Beginner Seated Toe Extensor Stretch

Execution

1. While sitting on a chair with the left foot on the floor, raise the right ankle and place it on top of the left knee.
   
2. While bracing the right ankle with the right hand, place the fingers of the left hand on the tops of the right toes.
   
3. Pull the tips of the toes toward the sole of the foot, away from the tibia bone.
   
4. Repeat this stretch for the opposite leg.
   

Muscles Stretched

• Most-stretched muscles:
  Right extensor digitorum longus, right extensor digitorum brevis, right extensor hallucis longus, right extensor hallucis brevis, right tibialis anterior, right peroneus tertius
  
• Less-stretched muscle:
  Right dorsal interosseous
  

Stretch Notes

This is a good stretch to alleviate minor aches and tightness in the toe extensor muscles located on the top of the foot. Generally speaking, these muscles are not as strong as the toe flexor muscles located on the bottom of the foot because they are not exerting force against the ground in daily activities such as running and walking. Rather, they are constantly being used as antagonist muscles in clearing the ground (toe extension and dorsiflexion) while walking or running. Consequently, they tend to become less sore or stiff than toe flexor muscles.

This stretch is one of the easiest to execute. It can be done at any time while you sit around, such as watching TV or doing any similar activity. When you are relaxing at the end of the day, regular stretching of these muscles will do wonders. A morning stretching routine is also a beneficial way to start the day. The series of stretching exercises can be done at any time during the day.

Hold the ankle firmly in order to keep it and the foot stable. You will feel the stretch on the top of the foot (dorsal side). If grasping and pulling on the tips of the toes causes too much pain, apply the pressure at the ball of the foot.

Advanced Standing Toe Extensor Stretch

Execution

1. Stand upright and brace against a wall or an object for balance.
   
2. Point the right foot backward away from the body, with the dorsal (top) side of the toes down against the floor. Placing the top side of the foot on a pillow or towel makes this stretch more comfortable.
   
3. While keeping the dorsal side of the toes pressed against the floor, lean your weight onto the right leg, and press the bottom of the heel down toward the floor.
   
4. Repeat this stretch for the opposite leg.
   

Muscles Stretched

• Most-stretched muscles:
  Right extensor digitorum longus, right extensor digitorum brevis, right extensor hallucis longus, right extensor hallucis brevis, right tibialis anterior, right peroneus tertius
  
• Less-stretched muscle:
  Right dorsal interosseous
  

Stretch Notes

Many fitness exercisers experience shin splints in front of the tibia bone. This condition is very painful during exercise. This condition is associated with inflammation of the anterior tibialis muscle and the connective tissue around the anterior compartment of the tibia. It is often caused by overuse or tightness of the anterior tibialis muscle. It can also be associated with the type of shoes you wear and the surfaces where you exercise. People with shin splint problems definitely will benefit from this stretch. Shoes and running and walking surfaces also need to be evaluated.

It is more comfortable to perform this stretch on a carpet or other soft surface, or put a soft pillow or towel between the top part of the foot and the floor. Be sure not to drag the foot that is pressed to the floor. Moving the heel medially or laterally will place greater stretch on either the dorsal medial (inner) or dorsal lateral (outer) parts of the foot. It is also recommended that you explore each of these stretches from different angles of pull. This way you are able to locate the sore spots or tightness in these muscles. This stretch is more effective than the previous one. In this stretch your whole body weight puts more stress on these muscles as you stretch.

Beginner Seated Toe Flexor Stretch