In this post:
- how to use a mostly overlooked trick to get better calf stretching.
- increase ankle range of motion for better, injury-free running.
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel
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Hey Nick Ortego here. I’m going to
show you how to stretch the lower part
of the calf, a dynamic multiplanar way.
The lower part of the calf, sometimes
called the soleus. It’s the part of the
calf musculature that does not cross the knee.
We’re going to bend the knee while we
stretch. You just want to find a wall for
balance. Ideally you’ll have bare feet
when you’re doing this stretch, but it
also works with she is on. You get a
little more intense stretch when your
feet are bare and there’s no heel lift in the
shoe. Place your foot: we’re going to
stretch the left foot, so left ankle, left
calf. Make sure your foot is
perpendicular to the wall. So there’s my foot
perpendicular to the wall. We step
forward. I’m stretching my left foot back
there and then we’re going to keep the
heel grounded. I’m going to really put
weight into the left heel at the same
time. Push my knee forward. I’m pushing
this knee forward as i ground the heel,
using the wall for balance as I shift my
hips. I can widen my stance
laterally and that allows me to
get more of a hip shift, still keeping
that heel grounded. I’m stretching all of
those little muscles the lower part of
the calf and that side to side shift
helps me stretch all the different
fibers that are at different angles. The
ankle is a multi plane joint it hinges
and also moves in all these other
directions. So getting as much multi
directional movement while you’re
stretching the muscles that cross it can
be really helpful in hitting all the
aspects of the calf muscle. Give that a
try. Got any benefit from this video? Then
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