Stretching, Muscle Length

[Juanco20]

I had an arthroscopy of my ankle back in July. Didn't do any proper rehab and now playing catch up. Since I first damaged my ankle 2 years ago, my calves have just got tighter and tighter

I still have (or what I thought was) a block in the front of the ankle, as it is where the pain/tightness presented itself. When I wake up or get back from work having driven for 45 mins, my knee to wall is about 6/7 cm as this block prevents anymore. However, if I stretch the soleus and gastroc then I can improve it to 11/12cm, which is some what more inline with my left, and the blocked feeling is gone which proves it is soft tissue related. However, within 30 minutes it has reset itself and i'm back to 6/7cm and the horrible blocked feeling returns. This time it may only take 1 minute of stretching to build back up to 11/12. The next day though it will definitely have reset itself and the process repeats

My question is, am I doing this stretching lark wrong? Why isn't the flexibility staying for longer than 30 minutes?

I've tried the Paula Radcliffe style of 2-3 second stretch, relax, repeat 8-12 times
I've tried the standard hold for 30 seconds
I've tried off a step, normal wall stretch etc
Nothing seems to have long lasting results

Any tips?

Edited by Juanco20 on Friday 22 November 18:23

[rog007]

Stretching may the solution, but may take at east 6 months of quality (regular) stretching to see an improvement. Next I'd look at my day and shoes and look for some impact there too. Driving may be a problem, so setting out earlier so that you can stretch just before the drive and straight after might add value. Taking the stairs instead of the lift and doing some calf raises as you go May also help. A good msk physio might add further value if you're not already seeing one. Good luck!

[Juanco20]

rog007 said:

Stretching may the solution, but may take at east 6 months of quality (regular) stretching to see an improvement. Next I'd look at my day and shoes and look for some impact there too. Driving may be a problem, so setting out earlier so that you can stretch just before the drive and straight after might add value. Taking the stairs instead of the lift and doing some calf raises as you go May also help. A good msk physio might add further value if you're not already seeing one. Good luck!

Thanks

What is classed as regular stretching. 4 lots of 30 second stretches 4/5 times a day?

I am also doing some strength work on the calf. What is the best order to do things in? Strength work, foam roll/smr, stretch? Or a different order. The strength work seems to be making it tighter - I'm doing stuff like this http://www.youtube.com/watch?v=Lcpkv2VF2K8

I'm doing this daily, is that overkill?

[ally_f]

I exactly the symptoms you describe after falling down stairs 18 months ago. Couldn't walk or even put weight on it for around 6 weeks and afterwards my ankle was practically set at a 90 degree angle and wouldn't bend either way.

I tried all sorts of physio, stretches, exercises, rest and I'm convinced that the only thing that made any difference was time and normal useage (normal useage including attempting normal exercise until it hurt too much to carry on, i.e. not just sitting infront of the telly). It's not far off where it was before my tumble now though so don't worry, it will get there.

[Juanco20]

That gives me some hope then

If I try to do anything single legged then my hip wants to spin out and my leg wants to bow in. I think this is what happens when I run and causes the shin splints. Obviously partly caused by a restriction in the ankle but there must be some muscle weaknesses as well, I just can't figure out what. Glutes must be a prime culprit if my hip wants to spin out (left hip back, right hip forward) so badly

[paolow]

Juanco20 said:

Thanks

What is classed as regular stretching. 4 lots of 30 second stretches 4/5 times a day?

I am also doing some strength work on the calf. What is the best order to do things in? Strength work, foam roll/smr, stretch? Or a different order. The strength work seems to be making it tighter - I'm doing stuff like this http://www.youtube.com/watch?v=Lcpkv2VF2K8

I'm doing this daily, is that overkill?

My own physio advocates not time managing stretches but rather stretching to max and holding it till the muscle relaxes and then holding again at the new limit. He may be right, he may be wrong but it works for me.....

[Juanco20]

paolow said:

My own physio advocates not time managing stretches but rather stretching to max and holding it till the muscle relaxes and then holding again at the new limit. He may be right, he may be wrong but it works for me.....

how do you know when it relaxes? Is it just a case of waiting of the tight feeling to disappear?

[paolow]

Juanco20 said:

how do you know when it relaxes? Is it just a case of waiting of the tight feeling to disappear?

Best example I can give is when touching toes go as deep as you can and hold it and when you feel the tightness lessen push deeper and hold there. I think the argument is that by doing so you are actually stretching the muscle rather than just exploring your current ROM.