In this video, we discuss the Rolling Ankle Stretch. This stretch is called the Rolling Ankle Stretch because as you perform the stretch it feels as if you're actually rolling your ankle inward in the same motion that you would do if you were twisting your ankle on an inversion sprain. This stretch needs to be carefully performed to specifically isolate the muscles on the lateral side of the lower leg which consists of the peroneus longus, peroneus brevis, and peroneus tertius muscles. These muscles are very commonly strained during inversion sprains. It is also common that these muscles are overtrained in individuals that perform a high volume of running, specifically those individuals that are forefoot or midfoot strikers. When performing this stretch, it is important to make sure that you do not push past the sharp pain that can occur while you are rolling your ankle in. This sharp pain can cause the muscles to become irritated so use caution.
Rules when performing stretching:
1. All stretches should be performed in a way that the stretch is comfortable and not painful.
2. Do not push a stretch past the point of sharp pain. If you are experiencing sharp pain then you are tearing tissue and doing damage to the tissue.
3. When you get to the end range of your stretch, hold consistent tension while inhaling and exhaling. As you exhale you should feel the muscle relax further which will allow you to get a deeper stretch
4. You can hold stretches for anywhere between 15 seconds to one minute
5. You can perform stretches throughout the day as long as you are not experiencing any sharp pain during the stretch
It is important when you are stretching that you do not over stretch to the point where you feel sharp pain. This Chiropractor Canton Ohio recommends this stretch for individuals who experience pain and tightness in the lower leg and ankle. It is also recommended that these stretches be performed on a consistent basis. Please watch the video on the Rules for Stretching so that you can review exactly what you should and should not do while performing stretches. McBrearty Chiropractic is a Chiropractor Canton Ohio.
If you are looking for a Chiropractor Canton Ohio, feel free to call our office at 330-491-0381.
