Therapy Central of Round Rock, Texas
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One of the stretches you need to be doing on a daily basis is as follows:
- Get a waste basket that covers your calf, fill it with cold water and put your sore leg in. Start 'pumping' your foot up and down in the water.
- As you do this add ice, (a couple of hands full at a time), and add more when the ice melts. Do this for about 15-20 minutes. Your leg/calf/foot should be pretty numb by now.
- Dry your leg off and get to a step. With the 'ball' of your sore foot on the step drop your heel until...and only until you feel tension...stop, breath, relax and wait for the tension to completely let go...then drop your heel again and repeat the process.
There is no time limit...your body will decide how quickly your calf/heal cord will release.
-When you're done with this release put your running shoe on and role your ankle to the outside and follow the same protocol as you did with the heel cord.
- When you're done with that do the same to the inside of the foot.
What you are doing with this stretch is gradually releasing the muscle and fascia that attach to the ankle because ALMOST ALWAYS they are the PROBLEM and the ankle is the SYMPTOM!
(Pictures and video coming soon!)
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