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Flexibility Training -
Lower Leg
(hold all stretches for 10 seconds)
 

 

Ankle - Plantar / Dorsiflexion

Ankle - Inversion / Eversion

Relax leg.  Gently bend and straighten ankle.  Move through full range of motion.  Avoid pain.  Repeat with other ankle.

With leg relaxed, gently turn ankle and foot in and out.  Move through full range of motion.  Avoid pain.  Repeat with other leg.
   

Ankle - Dorsiflexion / Toe Extensors

Plantar Fascia

With back knee facing forward, toes in line with knee, gently press front of back foot and ankle down toward floor.  Repeat with other leg.
   

From stairs or step, lower heel until stretch is felt.  Repeat with other heel.
   

Soleus

Soleus

Keep back leg slightly bent, with heel on floor.  Lean into wall until a stretch is felt in calf.  Repeat with other leg.
   

With toes even with knee, and heel 1" off floor, gently lean forward and lower heel toward floor until stretch is felt.  Do not let heel touch floor.  Repeat with other heel.

Gastroc / Plantar Fascia

Gastroc

Put one foot on a wedge (slanted at about 30 degrees) with heel resting on floor.  Keep toes straight, and support with hands on wall.  With leg straight, press entire body forward.  Repeat with other leg.
   

Keeping back leg straight, with heel on floor and turned slightly outward, lean into wall until a stretch is felt in calf.  Repeat with other leg.
   

Gastroc

 

With strap or towel around ball of foot, gently pull back until stretch is felt.  Repeat with other foot.
   
 
 
 

 

 
 

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