Forcing my heels down!
   

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Forcing my heels down!

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    • 1 Post By Chevaux
    • 1 Post By tinyliny

     
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        12-22-2013, 07:33 AM
      #1
    Yearling
    Forcing my heels down!

    So for a while I had issues with keeping my heel down when riding. The last 3 weeks I've realized I'm now forcing my heel down when it's already down. So I'm hyper flexing the joint and in return my calves and ankles HURT.
    At the moment I've slathered my calf and heel in Rapigel and am just doing basic leg straight / bent stretches.

    How do I stop for in my heel down and what stretches do you know for my calf / heel
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        12-22-2013, 11:48 AM
      #2
    Green Broke
    One stretch you can do is rest your toes/the ball of your foot on a stair (like, inside your home) and then sink down. It will help stretch your tendons, and make keeping your heels down a bit easier.
         
        12-22-2013, 01:48 PM
      #3
    Started
    Quote:
    Originally Posted by Zexious    
    One stretch you can do is rest your toes/the ball of your foot on a stair (like, inside your home) and then sink down. It will help stretch your tendons, and make keeping your heels down a bit easier.
    In addition to this one, I also do this (the true lazy person's yoga but it does work): When you're at the computer or watching tv, rest your feet on a low stool (or box) - feet side by side toes pointing upward, your legs reasonably straight and relaxed - point your toes (let the rest of the foot follow naturally) toward your body as far they will go but don't force them - hold for three seconds and release - relax your feet for a few seconds - repeat. When this becomes routine and natural, start to increase the amount of stretch and the amount of time you hold the position (you should feel it in the back of the calf). The goal is strength and flexion in the ankle and calf - when you've got that the whole area becomes more like a spring and consequently is less stressed and painful.
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        12-22-2013, 02:08 PM
      #4
    Super Moderator
    If you are over flexing your ankle, putting your heel too low, could it be that your stirrups are too short?
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        12-22-2013, 10:01 PM
      #5
    Weanling
    You might try rolling your tight calf muscles over a foam roller, and massage (you doing it on your own calf) or another person massaging can help keep the calf loose. You want to stretch the belly of the muscle, not the tendon. Over stretching at the tendon will pull at the attachment site to the bone, can cause a tendon strain. Joint flexibility at the ankle is limited by bone, tendon, ligament and muscle. I can't remember in that order. Just don't stretch to the point of pain. Hope this helps.
         

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