Lower Leg Stretches

Lower Leg Stretches & Self Care

with Megan Prenty, RMT Yoga Teacher

Anatomy & Symptoms

1.Tibialis Anterior

This muscle begins just below the knee and runs along the outside of the shin. The muscle belly makes up the meaty part of the shin before turning into tendon at the ankle, which then inserts into the sole of the foot. This muscle is responsible for dorsiflexion (toes pulling towards the shin) and inversion (sole of the foot turning inwards).

“Shin splints”(or Anterior Compartment Syndrome) and tendonitis are common dysfunctions that affects this muscle. Tibialis anterior tends to be tight in people who walk, run, or do sports which require balance and stability through the legs. Therefore it's important to make sure to stretch it regularly and ensure muscle length.

In order to stretch this muscle we must bring the muscle to a place of length and do the opposite of its function. To stretch Tibialis Anterior, bring the toes into plantarflexion and eversion. In other words, point the toes and try to pull the big toe further away from you while slightly lifting the baby toe side of the foot. This stretch should induce a line of pull up the front of the shin: once you find the line of pull, hold it for 30 seconds.

It can be difficult to stretch through this area, so using a trigger point ball for manual release can be helpful to isolate muscle knots.

2. Gastrocnemius  

This is the superficial calf muscle. It runs from the back of the leg just above the knee and attaches into the achilles tendon at the back of the ankle, ending at the heel. This muscle action is to plantarflex (point) the toes and flex (bend) the knee.

This muscle is used a lot during fast movements like running, jumping, and even to an extent in creating stability while walking, standing, and balancing. Common conditions affecting this muscle are calf cramps or spasms, which often occur due to overuse.

To stretch Gastrocnemius, we must bring the muscle to a place of length and do the opposite of its function. Stretching this muscle occurs by extending the knee and bringing the toes into dorsiflexion. In other words, straighten the knee and bring the toes towards the shins. Another great way to stretch this muscle is using stairs. Place your toes along the edge of the stair; while hanging on to something stable, begin to drop your heels towards the lower stair. These stretches should induce a stretch up the back of the calf. Once you find the line of pull, hold the stretch for 30 seconds before releasing.

Trigger point balls are helpful for manual release. To use a trigger point ball you can place it between you and the floor and gently roll it up the back of the calf.

3. Soleus

This is the oft forgotten deeper calf muscle. Soleus runs from the back part of the lower leg and attaches into the achilles tendon at the back of the ankle, ending at the heel. This muscle action is to plantarflex (point) the toes.

Soleus is used primarily in standing and stabilizing the leg, as well as during fast movements like walking, running, and jumping. This muscle is also important for helping venous blood return from the lower limb to the heart. Common conditions affecting this muscle include calf cramps or spasms, which often occur due to overuse. Other conditions include compression syndrome, which affects the back of the leg.

       

To stretch Soleus, we must bring the muscle to a place of length and do the opposite of its function. Stretching this muscle occurs by isolating it from gastrocnemius, so you must start with a bend through the knee and then bring the toes into dorsiflexion. In other words, bend the knee and bring the toes towards the shins. Another great way to stretch this muscle is using the stairs. Bring the toes along the edge of the stair, while hanging on to something stable, and keeping a bend through the knees begin to drop the heels towards a lower stair. These stretches should induce a stretch up the back of the calf. Once you find the line of pull, hold the stretch for 30 seconds before releasing.

Trigger point balls are helpful for manual release. To use a trigger point ball you can place it between you and the floor, keeping a bend through the knee gently roll it up the back of the calf.

4. Peroneal Group

This a group of three muscles that run along the outside of the lower leg. These muscles help with balance and stability. Typically, stretching the calf muscles Gastrocnemius and Soleus as well as Tibialis Anterior, will address the peroneals. Applying pressure on a trigger point ball with your hand along the lower half of the outside of the leg will help to manually release through these muscles.

While stretching is generally safe for everyone, it is best to talk to your doctor or medical health professional before undertaking a new exercise routine. This is especially true if you have any pre-existing conditions, injuries, or particular concerns. If you have questions about anything mentioned in this blog or for booking contact email Megan directly by e-mail: megan@thecoachhousetc.ca.

Namaste. Megan Prenty RMT, YT

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Disclaimer: The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for general educational purposes only. This information shouldn’t take the place of seeing your primary care provider for individualized health recommendations.