Stretching and strengthening

Stretching should form part of a complete warm up and cool down routine. For further information see our warm up facts sheet.

Stretching

Gastrocnemius stretch
(upper calf)

• keep toes pointing forward
• your knees should be lined up over your feet
• try not to let your feet 'roll in'
• you should feel the stretch at the top of your calf.

Soleus stretch (lower claf)

• bring your feet slightly closer together
• bend your back knee, keeping your foot in the same position
• you should now feel the stretch lower in your calf.

Hamstring stretch

• keep your head up and your back straight
• feel the stretch in the back of your thigh
• push your bottom out to increase this stretch!
  

Strengthening

1. For the muscles that pull your foot up towards your shin try...

• sitting on a chair cross-legged. Use one foot to resist the upward movement of the other
• try 10 repetitions resisting through movement then...
  
  

2. For the peronei (the muscles along the outer border of your shin) try...

• a loop of elastic or a pair of old panty-hose hooked around both feet

• put one foot firmly on the floor and pull against the elastic with the outer border of your other foot.

3. For your calf muscles (gastrocnemius and soleus)
try these heel lifts...

• start on a flat surface, both feet together
• lift up on to toes
• progress by using a step, or try one leg at a time
• you should be able to do at least 30.

4. Another exercise to try...

• stand with your heels together (put a piece of paper between them and have your toes pointing to 11 o'clock and 1 o'clock)
• keep the paper pressed tightly between your heels and lift up onto your toes
• lower down slowly until your heels are halfway to the floor
• quickly push back up onto your toes
• try going up and down 5 times.
  

Balance

Practice balancing on one foot. If it's easy, close your eyes. Watch your posture, keep your hips level, knees slightly bent and bum tucked in !

Throwing or catching a ball while balancing on one leg is a good way of improving your balance. Important safety tip - keep your eyes open for this one !