SIMPLE STRETCHES AND SELF MASSAGE TIPS FOR THE LOWER LEG
By Mark Kelly
These tips are especially helpful for those individuals that have regularly tightness or pain in the lower legs.
The gastrocnemius muscles or “calves” are the big muscles in the lower leg. To stretch them you can follow any of the following tips:
#1 Stand on a raised hard surface, in this example I am using a hard massage ball. With the foot of the leg you intend stretching flat on the floor. Lean forward slightly while keeping the leg you are stretching straight.
#2 Lean against a wall, in the same posture you would take if you were trying to push a car. The leg you are stretching should be straight with that foot flat on the floor, the other leg bent with your body weight over that leg.
#3 Sit with your legs straight out in front of you resting on a foam roller. You can roll back and forth or simply sit with the roller under one spot for a few minutes, then move the roller slightly and allow the leg to rest in the new position for a few minutes until you have moved the roller up and down the length of the muscle. If you find a spot that feels particularly tight or painful spend a little extra time on it.
For slightly increased pressure cross one leg over the other.