Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints (42 page)

ANTERIOR LOWER LEG AND LATERAL LOWER LEG

Purpose:
To lengthen the tibialis anterior, the deep muscles and tendons of the anterolateral lower leg, and the muscles of the top of the foot.

Starting out:
Stand with all your weight balanced on one leg and the foot of the treatment leg gently placed on the floor behind the first leg with the toes curled under.

How to do it:
Slowly put some body weight on the treatment foot, gently rolling forward onto the backs of the toes in a pain-free range of motion. Hold the stretch for two seconds, then return to the starting position. Repeat with your other foot. Repeat ten times.

Variation:
With the toes rolled under, bring the heel out to the side. This will stretch the side of the foot and the peroneals.

Troubleshooting:
Don’t just compress the toes under the body’s weight. Roll the toes in a curling motion until a stretch is felt in the anterior leg. Actively curling the toes is the best way to enhance this stretch.

PLANTAR FASCIA AND POSTERIOR LOWER LEG

Purpose:
To lengthen the muscles of the gastrocnemius, soleus, Achilles tendon, and plantar fascia.

Starting out:
Stand upright with one leg forward and the treatment leg back, about two feet from heel to toe, or whatever distance enables you to feel a stretch. The heel of the treatment leg should be raised to relax the muscle.

How to do it:
Lower the heel so that the treatment leg is straight and lean forward until a gentle stretch is felt in the back of the lower leg. This stretch should be held for two to three seconds, returning to the starting position after each rep. Repeat ten times. Go immediately into the second part of the stretch from the same starting position. Lower the heel and sit back into the treatment leg in a controlled manner until a deeper, gentle stretch is felt in the posterior lower leg. Hold the stretch for two seconds, returning to the starting position after each rep. Repeat ten times. Repeat both parts of the stretch with your other leg.

Troubleshooting:
Do not rush these stretches or push them to the point of pain. Slow, relaxed, and controlled motions are the best way to develop length in this complex of muscles.

POSTERIOR LOWER LEG AND LATERAL LOWER LEG

Purpose:
To lengthen the muscle/movement chain from the plantar fascia up the leg through the calf and even into the hamstrings.

Starting out:
Sit on a chair with one foot on the floor for stability and the treatment leg partially extended. Your knee should be slightly bent and the foot relaxed. Hold a rope looped around the ball of the foot, just at the base of the toes.

How to do it:
Straighten the leg and simultaneously pull the toes back with the foot and the foot back with the rope. This should gently stretch the back of the leg, ankle, and sole of the foot. Hold the stretch for two seconds, then return to the starting position. Repeat with your other leg. Repeat ten times.

Variation:
With the foot flexed, pivot the bottom of the foot from one side to the other to stretch the inside and the outside of the ankle and calf.

Troubleshooting:
Don’t roll the body forward to meet the leg—keep the abs engaged and maintain a straight posture. Pull with your arms; don’t lean back to pull the rope.

ANTERIOR LOWER LEG AND LATERAL LOWER LEG

Purpose:
Toe pulls with a flex-band to strengthen the muscles of the anterior and lateral leg. This helps with gait, posture, and stability.

Starting out:
Sit on a chair with your feet shoulders’ width apart. A flex-band should be fixed around the nontreatment foot, then stretched at a tension appropriate to your ability across to the treatment foot. It should be looped around the ball of the treatment foot, with the free end held out of the way. The bottom of the treatment foot should be slightly contracted so the outside edge of the ball of the foot and the little toe rest on the floor.

How to do it:
Roll your foot against the flex-band’s resistance so that the foot ends up on the inside edge. To do this, simultaneously lift the toes, roll the foot, and lift the outside edge of the foot. Repeat with your other foot. Do ten repetitions, held for no more than two seconds each.

Troubleshooting:
Remember to return to the starting position and relax between each repetition. Remember to include both parts of the movement—don’t just raise your foot. Stay relaxed but balanced. Only the feet should be active; the rest of your body stays neutral.

PLANTAR FASCIA

Purpose:
Towel grasp and pull to strengthen the muscles of the foot and the articulation of the toes. This helps with gait, posture, and arch weakness. This also warms up the muscles and helps prevent strain on other structures of the body.

Starting out:
Sit on a stability ball or chair with your feet shoulders’ width apart. Place one foot on the ground for stability and the ball of the treatment foot on a towel or cloth. The towel should be weighted with a book or other object with enough weight to create resistance. If the exercise is too difficult with the book, try it without any weight.

How to do it:
Pull your toes in, trying to grasp the towel and gather it up under the foot. Repeat with your other foot. Do ten repetitions, held for no more than two seconds each.

Troubleshooting:
Stay relaxed but balanced on the ball, so that the focus can be on the treatment foot. Do not move your heel; simply flex the toes to grab the towel.

PLANTAR FASCIA AND POSTERIOR LOWER LEG

Purpose:
Toe raisers to strengthen the muscles of the foot and the calf. This helps with gait, posture, and arch weakness. This also warms up the muscles and helps prevent strain on other structures of the body.

Starting out:
Stand with your feet shoulders’ width apart, with your weight balanced between your toes and heels.

How to do it:
Shift your weight to your toes and raise the heels off the floor, lifting as high up onto the toes as is possible. Do ten repetitions, held for no more than two seconds each.

Troubleshooting:
Keep the body relaxed but balanced; do not lean forward or look down. Only the feet should be active; the rest of the body stays neutral.