Tight calf muscles can prevent you from flexing your ankle. This can cause you to turn the toe out as you steps down, which puts more pressure onto the big toe instead of all the toes equally, says Kevin Colling, DC in his article, "How to Prevent Bunions." Colling works at the Vital Health and Wellness Clinic in Oregon. Stretching the calves may help prevent bunions from developing.
Static Gastrocnemius Stretch
The static gastrocnemius stretch is the one that most people think of when they go to stretch their calves. It is where you face a wall and step one leg back to stretch the calf of the rear leg. You can place your hands on the wall and lean forward to extend the stretch, but it is important to bend the front knee and to keep the back leg straight. Think of pushing your rear heel into the floor. The National Academy of Sports Medicine (NASM) suggests holding to stretch for 20 to 30 seconds.
Bent Knee Stretch
The bent knee stretch is down with the body in the same position as the straight leg gastrocnemius stretch, except that the back knee is bent. This stretch will be felt lower in the leg near the Achilles tendon, according to The Injured Runner, a website to help runners get back to the sport. Both the gastrocnemius and the soleus muscles attach to the heel via the Achilles tendon, which is also called the calcaneal tendon, according to NASM. You may need to adjust the distance of your rear foot forward to feel the stretch. Do not be surprised if the muscles of your calves are tighter on one side than the other. Adjust the distance for each leg according to its flexibility. Hold for 30 seconds per calf.
Active Gastrocnemuis Stretch with Pronation and Supination
The active gastrocnemuis stretch with pronation and supination helps increase the flexibility of the sides of the calf muscles as well. To avoid bunions, you should stretch all parts of your calves in different planes, says Colling. You should start in the same position as the static gastrocnemius stretch with your rear leg straight and your hands on a wall. Point both feet straight forward. Raise your front leg into the air by bending your knee. Twist your hips to the right first if you are standing on your right foot to cross your left leg in front of your body. Then, open your left hip to the outside by twisting to the left. Hold each position of your hips out or in for two seconds and do five to 10 reps per leg, as advised by NASM. Keep your hands on the wall and your rear foot pressed into the floor.
References
- Functional Rehabilitation: How to Prevent Bunions
- The Injured Runner: Bent Knee Stretch
- "NASM Essentials of Personal Fitness Training: Course Manual"; Michael Clark, Scott Lucett, Rodney Corn; 2008
