Slant Board Calf Stretch (Gastrocnemius, Soleus & Peroneals)

Slant Board Calf Stretch (Gastrocnemius, Soleus & Peroneals)

This is Brent coming at you with another
calf stretch. In this video we’re going to go over the slant board stretch as an
alternative to the wall stretches I showed you before. Although that’s a great
stretch and it’s something that you should have in your repertoire, to get
the most out of it is actually fairly complicated to teach. So I’m going to show you guys how this stretch fulfills all of our criteria for a great stretch. It
supports the bottom of the foot so we don’t take the chance of stretching out
those intrinsics of the foot, those intrinsic flexors that support the
medial arch. We’re going to keep the hip in a neutral position, so none of this long
sit, pulling up with a strap, which puts the hip into flexion, knee into total
extension, pulling up into dorsiflexion which has the potential to over stretch
that sciatic nerve over time. We can put a considerable amount of force through a
slant board, right. We have our entire body weight contributing to this force,
and lastly, this is where things get really really simplified, in that wall
stretch I had to work really hard to get somebody from that everted, turned-out
position, that we’re trying to correct with a calf stretch, into this inverted
and dorsiflexed position. With a slant that becomes two simple queues. I think if you have tried that wall stretch I showed, you realize it takes a little bit
of effort. I’m going to have my friend, Yvette, come out, she’s going to help me demonstrate.
So, first things first, the reason I’ve never showed this stretch
before, I hadn’t found these OPTP slants before, and this is not just an
endorsement for a product, slant boards had the tendency to be really expensive,
like in that hundred to two hundred dollar range, it makes it very hard for
me to look at a client or a patient and go, ‘hey I need you to get this for home’,
not to mention some of the slant boards I’ve had in the past were a little
rickety on top of being expensive. These OPTP slants you can get on Amazon for
21 bucks, and it comes with two, if I beat them up it doesn’t matter a terrible
amount, they seem to last three to six months anyway, and then I
just buy another set. I can refer a client to get these for home, so I know
that in between our sessions they’re continually working on gaining that
dorsiflexion. Now, let’s get back to the queues on this stretch so I can show
you how simple this really is. Rather than that wall stretch where we had to
turn the foot in and work on tibia on foot inversion and take a step sideways
and do all this queuing, all I have to ask Yvette to do is go, “okay stand up on
the slant board, hold on to this for support.” She’s going to turn her feet a
little pigeon-toed, so pinky toe pointing forward, or fifth metatarsal pointing
forward, and then once she gets into a little bit of rotation this way, all I
need to do is externally rotate her legs a little bit to pop her arches back up,
and I can do that with a simple queue of squeeze your glutes, and stand up nice and tall. Alright, so now we have a nice calf stretch. We have the hip in neutral
position, so no sciatic nerve issues, we have the foot in inversion, so that’s
not a problem. We have a considerable amount of weight with our whole body
weight in the stretch, and it’s absolutely no effort for the patient or
client. This actually, for the most part, unless somebody has
arthrokinematic dysfunction that you’re going to have to take care of, I actually find
this more effective than doing manual stretching on a patient or client. Now,
the only problem with the OPTP slant is that the angle isn’t very steep. So
this is great for somebody who just came in who is very tight, but after a few
weeks of doing this they’re going to get as much as they can out of the OPTP
slant and we’re going to have to find something a little bit more intense. So we’re going to
trade in two pieces of cheap foam, and by cheap I just mean less expensive,
which I love, for another piece of cheap foam, which is the half foam roll. So if I
take this half foam roll and put it flat side up, when Yvette comes and steps on it and does the exact same queues, she’s pinky toe pointed
forward, she gets her heels down on the floor, and she can be leaned back a
little bit, that’s okay and then she squeezes her glutes, we’re right back to
having a nice slant board, bottom of foot supported, she’s in that inverted position. Squeeze your glutes, and you can see here that the half foam roll
is actually a fairly steep angle. So this gives her a lot more to work on. For Yvette, personally, I would actually give her the half foam roll for home, rather than
the OPTP slants because the OPTP slants looked a little not challenging
enough for her. So there you go. I want you to learn that wall
stretch. That wall stretch is important in the previous video. It’s important
that you have a technique that requires absolutely no equipment. All of you
who have runners with tight calves who end up doing these events and need some way to warm up beforehand, they need something with no equipment, but for your clubs get something that you can use for a slant board, it will make your life a
ton easier, and then make sure that if your clients have lower leg dysfunction,
your patients have lower leg dysfunction and some sort of ankle, foot, lower leg
injury, that you get this stuff for home so that they can continue working on it.
I hope you get a huge results, I look forward to talking to you again

12 Replies to “Slant Board Calf Stretch (Gastrocnemius, Soleus & Peroneals)”

  1. Can tightness in these two muscle groups cause pain in the back outer part of my knee when stretching… I notice my outer hammie is tense but my inner is lose when doing a belt stretch if you know what im sayin. I have also sprained my ankles more then a couple times each ankle and never got it looked at like with an mri but never had any purple discoloration and was playing like it never happened. I just have very restricted dorsi flexion and its affecting everything up the chain.

  2. Adjustable slant boards are available or you could get a chippy to chop you a couple of nice bits of wood that'd last forever.

  3. i found your style of video great and informative! can you provide link to the wall stretch calf exercise you speak of in your video? i searched your channel but could not find it

  4. Hi, I just found your videos and find them very informative. I cannot find the other video on calf stretching to which you are referring to in this clip. If you can give me the name or the link, I will really appreciate it.

  5. Carol LordHi Brent, My right foot drops when stand on the toes (like ballet dancing), no pain whatsoever, and the calf is very tight (getting tighter over the years) and starts to show when walking, but my left foot is completely normal. I went to specialists with MRI, no one can tell what was wrong with my left foot. One doctor suspected it might be minor childhood polio damage. Can this exercise help? Appreciated!1 second ago•

  6. Michele Maccaro Personal Trainer has always helped me from pursuit of knowledge on helping her Clients, And friends like myself,whom wants to relieve my pain. Such a professional!

  7. Hey brent! Great explanations as usual. I heard you mention early in the video about having support along the whole foot to avoid stretching the intrinsic flexors that support the medial arch. So avoiding that common calf stretch we see where the foot is wedged up against the wall. Would that foot stretch where the foot is wedged against the wall still be bad for someone who had plantar fasiitis? (As in-would they be getting a plantar fascia stretch in addition to stretching the calf?)

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