Ankle and toe flexibility

[pieboy100]

Hi

I have been trying to improve my ankle flexibility and rotation for a while (both passive and static). I was wondering if anyone could advise me on the stretches to do. I basically want to be able to make a lower horse riding stance, and lengthen my front stance without curving my back to compensate.

If anyone has had the same problem, please advise on what helped you. I've tried static straight leg calf stretching, bent leg calf stretching but it doesn't seem to increase the flexibility in the long term.

I also have problems pulling my toes back (they are very stiff... I can't manage past 180 degrees even passive).

Any suggestions?

Stuart

[Thomas Kurz]

Info on stretching muscles of the calf is in Stretching Scientifically on page 68 (isometric stretches). If you can't reach your toes or get a good enough grip on your foot to bend your foot forward (ankle dorsiflexion), use a towel or rope. If you stretch twice a day, using isometric stretches for the calf at least once a day and relaxed stretches whenever you feel like it, you should see improvement within a few days.

You can also stretch your calves to increase your ankle dorsiflexion by doing deep squats with feet kept flat on the ground. This is described on page 68.

To stretch your toes, do stretches similar to those on p. 68, just pulling on your toes while your foot is in line with your shin. Also, do seiza with toes bent forward (then it is not really seiza but who cares).

I advise against stretching ankles sideways, unless your doctor recommends it, in which case he or she will show you the right exercises.

[pieboy100]

Thanks Thomas

I do have your book, and I was unsure about the schedule I should use. Is isometric once a day safe? I was under the impression that injury might occur like this?

Also, my ankles are so stiff I can't squat deep enough to get a stretch. do I need to just stretch the calf or soleus/solus(?) muscle as well?

Stuart