Knee pain is very common and very harmful, so people pay more attention to various messages about knee pain. When it comes to knee pain, the larger muscle group – that is, the quadrilateral muscle of the thigh; is always the first discussed fo...
Knee pain is very common and very harmful, so people pay more attention to various messages about knee pain. When it comes to knee pain, the larger muscle group – that is, the quadrilateral muscle of the thigh; is always the first discussed focus. However, let us move our eyes down today and look at the often overlooked parts below the knee, which are our calf muscles, and tendons connected to the ankles and soles of the feet.
Think about it, if you sit all day, you don’t have much activity in the lower body, and your knees and ankles are often in the same position, which means that the calf muscles are not moving much, and the lower body will easily become less sensitive. When I walked, I wore high heels again, and the scope of my calf activities was still extremely restricted during walking. After the activity range is limited, the bundles of muscle fibers remain in a shortened state. At this time, knee pain, Achilles tendonitis, or plantar fasciitis will come to your door.
Some people keep walking, climbing stairs, running, and standing for a long time. They often need efforts in the peroneal muscles, soleus muscles, and soles of the feet, which brings prolonged muscle pain and dysfunction. At this time, the calf muscles are contracted and shortened, which will also make people feel very tight in the calf and soles. If you ignore the results of tightness in your calf for a long time, you will be able to bring Achilles tendon inflammation or plantar fasciitis.
So, let's find some time to do some comfortable movements! If you are after exercising, as long as you don’t get too breathy, you can start stretching. If you sit all day and want to stretch, or just get up in the morning and need to stretch, you can walk indoors for three or five minutes, increase some blood circulation to the muscles, and then start stretching. The following methods are very useful for snugly snugly snugly calves.
Downdog styleFirst let both hands fall under the shoulders and do a palm-slide flat-shaped movement. Then, the palms forcefully push the ground, move the center of gravity toward the center of gravity, and exert force to move the buttocks towards the ceiling, straighten the legs, and the whole person becomes a reversed V-shaped shape. Step on the ground and feel the stretching and stretching of the feet. If you have no way to step on both feet because your back foot is very tight at a time, you can first bend your feet, first feel the stretching of your back legs straight on the side of the ground, and then turn your feet to practice.
When standing, double feet open and shoulders are the same width as your shoulders. Just like doing a squat, squatting back and knees, so that your hands are moving forward and keep balanced. During the process, remember to face forward and step on the ground. Do not leave the ground, so that you can feel the stretch behind your ankle and stay for 30 seconds.
Sit on the floor, or on a bed that is not too soft, with your feet straight forward. Hold one end of the towel with both hands and put the towel towards one foot. Relying on both hands to pull the foot bottom towards yourself, feel the stretching of the foot bottom, and stay for 30 seconds. Then change the footstring and stretch. The two wheels are repeated three to five times each.
With the wall, hold the wall with both hands, and retreat with one foot, so that the back foot can feel the stretch. During the process, the toes of the two feet should be facing forward, and do not turn the back foot toward the side, causing uneven stress. The arms can bend to make the body move forward and deepen the strength of the stretch. When the back foot is straightened, the peroneal muscles that are mainly stretched to the surface of the back leg; when the back foot is curved, the foot can stretch to a deeper level of the foot.
This time, we let gravity come and help. Please stand on the stairs, move your foot to the edge of the stairs, lower your foot and make it vertically to the ground. During the process, the foot is straightened. You can start practicing with one foot first. If you are familiar with it, you can drap the foot heels of two feet at a time, but please be careful. You can hold the column with both hands. The more you hang your feet and go backwards, the stronger the stretching strength.
The five first movements focus on the stretching behind the calf, but there are also love for the anterior muscles on the front side of the calf, so you should take care of them occasionally. When we stretch the back of our calves, we must do the action of hooking the tip of our feet in order to stretch the muscles behind our calves. If you want to stretch the front side of your calf, the direction will be stretched against the muscles behind your calf, and it will be changed to press the foot base downward. So what methods can we use to press the foot bottom plate downward? You can stand in a lunge-like way, but the back foot is not followed by the foot, but makes the back of the pointed foot touch the ground, the body drops slightly, pushing the ankles towards the ground. Or hook up the single foot, place the back of the foot on the chair, and lower your body and feel the stretch on the front side of your calf.
If you practice well, stretching will bring a deep sense of satisfaction, which can also restore muscle flexibility and reduce the chance of sports damage. However, you should also pay attention to any inappropriate situations. It is not correct to have too painful in certain places. It is best for the doctor to check and confirm the situation.
Find time to experience the happiness brought by stretching. Don’t forget to revise “back stretching” and “knee stretching”!
Original text: Relax your calves and soles of your feet, you should do this! (Personal Package)
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