Stretches for calf muscle

[bobbyorio 0]

I've been carrying a bad ankle injury now for going on 2 and a 1/2 years so have played VERY little. After 3 operations on it and treatment ranging from physio to acupuncture to chiropractors to osteopaths its still not okay but I've been cleared to go back skating depending on the pain. So after the treatment and cartilage being repaired and the ligaments tightened its very tight.

Basically I've been advised with sport it may improve but most importantly I need to stretch it a lot to get the mobility and flexibility back. I know of the basic stretches for the calf muscle but I need stretches for the front also. Hard to describe but at the point one would normally feel shin splints on the front of your leg a few inches up from your ankle bone towards the outside!

This is where its catching when I try to get a deep knee bend along with areas on the ankle bone itself.

Any help would be great thanks!

[biff44 0]

Don't know if these constitute "stretches", but you can duck walk around, that is you walk on your heals with the toes pointed in the air. Another is to take a 10-45 pound weight plate (depending on your strength) and lie it flat on the ground with one edge over your toes of one foot, then lift the plate up and inch or so and let it back down. Another one is to put the toes on a 2x6 lying flat on the ground and stand up and down--you stretch one set going positive and a different set going negative. If you just had an operation, hold onto something loosely so you do not tear something. After you get good you can do it one with one leg only.

[freq019 0]

standing against a wall on your heels lean in with your toes up against the wall. Or standing on a stair on your toes facing up let your heels hang over the edge.