How to prevent calf contracture. - My Actifit Report Card: April 20 2024

When preventing and treating calf loads, something extremely practical, effective, simple and within everyone's reach is stretching in that region of the body.

And this, I would say the easiest stretch in the world. Why the easiest? Because, as you know, many stretches for different muscle groups require effort, they require us to move, to exert force with another part of the body, in this case no, you are only going to use the weight of your own body, with which is not even going to cost you any effort to do.

You are simply going to look for an elevation of approximately 10 to 20 centimeters, which could perfectly be the step of a staircase, a stone, the curb of a sidewalk, whatever you have closest to hand. It has to be a firm surface, and there you are going to fully rest one of your feet, which will be the one that is not going to stretch at this moment. And the other one, the one you are going to stretch, you are going to support in the middle or a little more forward, leaving the back part in the air, hanging.

When you are in this position, also try to hold on to a railing or something that allows you to stay firm. That's also what that other support foot is for. And there you will begin to slowly lower your heel as shown in the image, until you feel that the calf muscles are stretched but do not hurt.

It is important that you feel that they are stretching to avoid that sensation of pain. I simply felt how to stretch and hold it there for 30 seconds, and then slowly relax, return to the initial position and change feet, that is, put the foot that was hanging firmly on top and take the other one back a little to lower it again.

You repeat until you do it on foot between 3 and 5 times. And something interesting here is that if you bend the knee of the foot you are stretching a little bit, you will stretch the soleus a little more. On the other hand, if you keep that knee straight you will stretch your calves more, so it is good to do one and one with each foot, one with the leg straight and one with the leg slightly bent. This way you stretch that entire muscle group better, in a more efficient way.

This exercise, like any calf stretching exercise, can be done every day, even two or three times a day, at different times. It will take you very little time, just a couple of minutes, and that is why you can do it, for example, when you have a short break at work, when you are waiting for someone to arrive, when you are waiting for transportation to go somewhere, those little moments of time that you have free, there you look for a little step, a stone, a cord and you can stretch your calves. You are going to do it in a very practical way.

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