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Safe hamstring and calf stretches?

Posted by Buck T. on 9/17/03 at 16:36 (130367)

Are there easy to do, maybe even sitting, hamstring and calf stretches for pf? Just can't do the leaning against the wall stretches and from what I've read here that's not unusual.

Re: Safe hamstring and calf stretches?

Aly on 9/18/03 at 13:06 (130446)

Hi Buck,

I also was unable to continue with the recommended wall stretches but am able to stretch my hamstring & calves in a seated (on the floor or in bed) position.

I tried to describe these stretches, but finally just got some links on the internet that illustrate what I was trying to write! These are all hamstring stretches, but if you flex your foot (move toes towards shin - GENTLY!!) while doing them, you will give your calf and achilles a good stretch too.

Interestingly, sometimes when I do these, before I've even involved my calf & achilles, I feel 'stretchy-pains' in the bottoms of my feet (making me suspect tight muscles may be causing some of my PF problems.)

One other note, I've been considering adding some quad stretches - since I've been doing these hamstring ones, it seems like my quads have gotten tight. They probably haven't actually tightened, but I've probably caused a 'flexibility imbalance' by not including the quads in my regimen; I have very flexible hamstrings after 5 months of doing these twice daily - I can actually touch my nose to my knee now. :)

http://www.exrx.net/Stretches/Hamstrings/Seated.html

http://www.inq7.net/lif/2002/jan/29/lif_2-1.htm (this one's my staple - I do this every day, morning and night.

http://physicaltherapy.about.com/library/weekly/aa031201c.htm

http://www.workoutsforwomen.com/stretch2.asp?type=hams

Seated quad stretch: http://www.workoutsforwomen.com/stretch2.asp?type=quads

Good luck, Buck! These stretches got rid of my neck & back problems too.

Aly

Re: Safe hamstring and calf stretches?

Buck T. on 9/18/03 at 16:38 (130471)

Thanks, Aly. This is exactly the information I needed. Can't tell you how many times I've reinjured my pf doing harmful stretches following advice of physical therapists. I will flex toes gently back as you advised. But flexing gently back is the key, because I've had problems flexing toes back too far too long. And you say these will work on calf and achilles. Great! Will let you know how it goes. Really appreciate the help.

Buck