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Stretches for Your Lower Legs

Stretching can keep your lower legs limber and your joints pain free. The following stretches involve the ankles and knee joints.

Keep these guidelines in mind when doing them:

  • Check with your health care provider before beginning any exercise program, and especially if you have had knee surgery.

  • Begin each stretching session with 5 to 7 minutes of gentle aerobic exercise, such as walking or riding a stationary bicycle, to warm up your muscles.

  • Start out slowly and build repetitions gradually.

  • Stop any exercise that causes pain.

  • Repeat each exercise 2 to 4 times, or as instructed.

Achilles tendon and calf muscles

Stand 2 or 3 feet from a wall. Lean forward with both hands touching the wall, 1 foot forward and the other 12 to 18 inches behind. Leave both feet flat on the floor during the stretch. Hold the stretch position for 15 to 30 seconds. Repeat for a total of 2 to 4 repetitions. Complete all repetitions on 1 side before changing sides. 

Stair-step calf-raise

Stand on a stair step with the toes of both feet near the edge. Position your heels below the level of the step, then rise on your toes. Hold the stretch and slowly return to the starting position.

Be careful. If you have small feet and a large body, overdoing calf raises could damage your foot. To avoid this, gradually increase the number and height of the raises.

 

Online Medical Reviewer: Bellendir, Trina, MSPT, CLT
Online Medical Reviewer: MMI board-certified, academically affiliated clinician
Last Review Date: 10/15/2013
© 2000-2014 Krames StayWell, 780 Township Line Road, Yardley, PA 19067. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
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Poudre Valley Health System employees dedicate themselves to providing patients and other customers with world-class care and service. Outside organizations recognize that, calling Poudre Valley Health System's hospitals some of the best in Colorado and even the best in the nation. Some of those accolades are listed below:

 




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