3 Types of Calf Stretches and Achilles Tendon Stretch – Taking the toes into dorsi flexion will accentuate the calf stretches, lengthening the achilles tendon, breaking down adhesions and realigning muscle fibres. Dorsi-flexion also stretches the plantar fascia and gives a much more intense lengthening of the soleus fibres into the achilles tendon.
Pro Stretch Plus – great for calf stretches, working on plantar fasciitis, achilles tendonitis, heel pain as well as stretching the calves, hamstrings and tibialis anterior muscles. Available to buy from http://www.medi-dyne.com/estore/prostretch-brand
You can use a tennis ball on a foam block to massage your calf muscles. By raising the height of the ball you can apply more pressure into the muscle than when the ball is on the floor. You can roll the ball over the muscle tissue or hold it in place to apply “trigger point” pressure. Resting your opposite leg on your ankle will add weight and more pressure through the calf into the ball. This exercise helps to break down scar tissue and elongate tight, short fibres. A week after a grade 1 calf strain, use this massage technique to increase blood flow, break down scar tissue and help to speed up the rehabilitation period.
Dynamic Calf Warm-Up For Running
James Dunne of Kinetic Revolution (http://www.kinetic-revolution.com) shares one of our favourite running warm-up exercises to prepare your calves, achilles tendons, plantar fascia and whole ankle / foot region, ready to run. A better way to do your pre-run calf stretches!
You can massage the muscles in your shin by using a tennis ball on top of a foam block. Place the block on the floor and the ball on top. Go on to all fours and place your shin on to the ball. Slowly roll the ball over the muscle tissue by flexing and extending your hip. If you feel that more pressure is required, place your opposite leg on to your Achilles’ tendon and balance your shin on the ball. Shin muscles can get tight after long runs, hill climbing, weighted lunges and sports such as ten pin bowling.
Ice Bucket Treatment
Great for treating Achilles Tendinitis, Sprained Ankles and Plantar Fasciitis. Use this twice a day for 6 to 8 minutes for reducing inflammation and swelling in the ligaments and tendons of the foot.
I received treatment from Richard for plantar fasciitis - he is professional, informative & very friendly. He also followed up my treatment with self help exercises. Thanks to Richard I'm now pain free!!
A fantastic and professional service which correctly diagnosed and treated my shoulder and neck discomfort. Richard also advised certain post treatment exercises to prevent the problem recurring.
Very professional, knowledgeable and thorough, I have been using Achilles Healers Sports Therapy to fix a sprained foot, and excellent results so far. I would highly recommend to anyone needing any niggles or injuries sorted!
Professional and cheery throughout both sessions, helped alot with my leg pain and would highly recommend him to anyone with the same problem
A very professional service, from online booking through to aftercare, Richard certainly knows his stuff. He is very thorough in assessing the whole body, not just your injury. His aftercare advice is also excellent. Highly recommended.
I went to Richard for shoulder and back pain and he worked wonders! Brilliant treatment and he also gave me some stretches to do at home which have been working well in between treatments, thank you!
I constantly struggle with neck and back pain and have been thrilled by the level of treatment I have received. Even when I go away, I have received information on how to self treat in between treatments.