The following exercise will stretch and mobilise the thigh muscles. Click on the links below to see more detail on muscles stretched, teaching points, variations, and related injuries.
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Shin Stretch
Teaching Points
- Kneel with your shins flat on the ground
- Sit back on your heels, slowly increasing the pressure
- Hold for between 10 and 30 seconds
Variations
Muscles Stretched
Related Injuries
Advanced Shin Stretch
Teaching Points
- Kneel with your shins flat on the ground
- Place your hands on the floor next to your knees
- Raise your knees off the floor, keep your heels and knees together and feet on the floor
- Hold for between 10 and 30 seconds
Variations
- Shin stretch
Muscles Stretched
Related Injuries
Standing Shin Stretch
Teaching Points
- Stand with your toes of the left foot on the floor on the outside of your right foot
- Bend the right leg to push your ankle towards the ground
- Hold for between 10 and 30 seconds
- Swap legs!
Variations
Muscles Stretched
Related Injuries
Gastrocnemius Stretch
Teaching Points
- Stand with one leg far in front of the other
- Keep the back heel flat on the floor
- Bend the front leg and keep the back leg straight
- Hold for between 10 and 30 seconds
Variations
- Perform the same stretch in front of a wall
- Place your hands on the wall, lean forwards and push against the wall
Muscles Stretched
Related Injuries
Advanced Gastrocnemius Stretch
Teaching Points
- Stand on a step with only the toes supported
- Drop the heels off the back of the step, keeping the knee straight
- Hold for between 10 and 30 seconds
Variations
- Perform on one leg only
- Gastrocnemius Stretch
Muscles Stretched
Related Injuries
Soleus Stretch
Teaching Points
- Stand with one leg in front of the other close to a wall
- Place your hands on the wall and lean forwards
- Bend both knees, trying to touch the front knee on the wall
- Keep the heel down
- Hold for between 10 and 30 seconds
Variations
Muscles Stretched
Related Injuries
Advanced Soleus Stretch
Teaching Points
- Stand with the toes of the front foot on a step and the knee bent
- Lean forwards, putting your weight on the front leg and dropping the heel off the step
- Hold for between 10 and 30 seconds
Variations
Muscles Stretched
Related Injuries
Peroneal Stretch
Teaching Points
- Sit in a chair with one ankle resting on the other knee
- With your hands, point the foot (plantarflex) and turn the sole of the foot upwards (invert)
- Hold for between 10 and 30 seconds
Muscles Stretched
Related Injuries
Foot & Ankle
Plantar Fascia Stretch
Teaching Points
- Sit on the floor with the knee bent and the heel on the floor
- Pull up on your toes to stretch the arch of the foot
- Hold for between 10 and 30 seconds
Muscles Stretched
- Plantar Fascia
- Flexor Digitorum Longus
- Flexor Hallucis Longus
Related Injuries
Foot and Toe Stretch
Teaching Points
- Kneel on the floor with one foot flat and the other arched
- Move the lower knee towards the ground
- Hold for between 10 and 30 seconds
Muscles Stretched
- Plantar Fascia
- Flexor Digitorum Longus
- Flexor Hallucis Longus
Related Injuries
External links
- Buy Achilles tendon brace at UPMedical.co.uk
