Stretching of the Gastrocnemius

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

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  • Place the DorsiFLEXTM approximately 1’ –3 from a wall.
  • Adjust the fingers in the appropriate sagittal plane angle of incline.
  • Adjust the fingers to the desired inverted or everted foot angle.
  • Place one foot on the DorsiFLEXTM.
  • Place hands on a wall for support and balance.
  • Position the non-stretching leg either in front of or behind the stretching leg, whichever is most comfortable.
  • Lean forward while keeping the knee straight and while keeping the heel just in contact with the device.
  • Pushing your hips forward will increase the stretch.
  • Additional leverage is available by pushing on the wall while stretching.
  • Hold the stretch for 30 – 45 seconds.
  • Rest for 15 seconds.

Repeat 3-4 times for each leg.

Advanced stretch of the lateral or outside aspect of the Gastrocnemius

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  • Adjust the DorsiFLEXTM to have the toes turn inward with the heel out (pigeon toed).

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