Written Instructions:
Gastrocnemius:
- Place your hands against a wall at shoulder height, placing the leg you want to be stretched at the back and the other leg in front. Ensure that both toes are forward facing.
- Make sure to keep the back heel on the ground at all time and the leg locked.
- With chest up and pelvis forward, bend the front knee forward, and raise the toes of the back foot off the ground to the best of your ability.
- Hold for 30 seconds, 3 times, to each calf muscle, once a day!
Soleus:
- Have the feet a comfortable distance apart with both toes forward facing. Place the leg to be stretched behind with the other leg in front.
- With the chest up and chin in, drop the bum down towards the back heel until you feel the stretch just above the ankle of the back leg.
- Hold for 30 seconds, 3 times, to each calf muscle, once a day!
Golf Ball:
- Place a golf ball under the arch of the foot that needs to be stretched.
- Applying light pressure in a circular motion and straight up and down, roll the arch of the foot over the golf ball, making sure to stay off the area that hurts (around the heel) as well as heel bone and the metatarsal pad (just before your toes).
- Massage under the foot for 3- 4 minutes, once a day.