Stretch of the Medial (Inside) Aspect of the Gastrocnemius

Always begin with the lowest incline and work upward.  Never begin stretching at the most severe angle.

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  • This stretch is done in a kneeling position and does not require leaning into a wall.
  • Place the DorsiFLEXTM in an open space to allow the user to kneel.
  • Adjust the fingers to the appropriate sagittal plane incline.
  • Adjust the fingers to the appropriate everted foot angle.
  • Place the stretching foot on device with the non-stretching leg extended back. Your position will essentially be a lunge.
  • Lean forward and place body weight over the knee.
  • Keep the heel in contact with the DorsiFLEXTM.
  • Hold the stretch for 30 – 45 seconds.
  • Rest for 15 seconds.
  • Repeat 3-4 times with each leg.

 

For a more advanced stretch- use a therapeutic band or weight

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Other variations that can be used:

  • Toe raises during or after the above stretching exercises.
  • Eccentric toe raises during or after the above stretching exercises.

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