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IMPORTANT * If you presently have a foot, ankle or calf injury, consult your physician or physical therapist before using Step Stretch®. * Do not use Step Stretch® on wet surfaces, ice, gravel, loose stone or sand. * Never stretch a cold muscle. Warm up first with a short walk or jog. * Never stretch to the point of pain or bounce while stretching, as this will actually tighten the muscle rather than increasing it's flexibility. * A rubber soled shoe is recommended while using Step Stretch®. * When in doubt about your physical abilty, consult a physician or physical therapist. Leg Muscle Groups PT100 Flexibility Exercises Gastrocnemius or "Gastroc" (Upper Calf) Exercises 1) Place Step Stretch® an arms length away from wall or other supportive structure. 2) Place both hands on wall - then fit either foot into Step Stretch® with heel snugly into heel cup and toes on front platform. 3)Stand straight up with all your weight on Step Stretch® and lean slightly forward. Your other foot not in Step Stretch® should come up off the floor and may be pointed so that toes touch the floor. This is important for balance and to keep the hips level. While leaning slightly forward, keep shoulders, hips and ankle of foot on Step Stretch® in line with each other (see fig 1a). 4) Keep leg straight on Step Stretch® and let your ankle pivot so your heel gently rocks back until you feel a slight tension in the upper "gastroc" calf muscle. 5) Hold for 30 seconds, then roll the foot to neutral position and relax for 5 seconds, repeat two more sets of 30 seconds. 6) Switch to other leg and start from #1. 7) To reach the inner and outer region of the "gastroc", slowly rock heel back again until you feel slight tension and simply turn hips outward. Hold and repeat #5. Turning hips inward will rotate the stretch to the opposite side. Hold and repeat #5 (fig. 1B). 8) Switch to other leg and follow same procedure. Soleus and Achilles Tendon Exercises * To isolate the soleus/Achilles Tendon, use the same procedure as the beginning "gastroc" stretch, steps 1 thru 4, and continue with the following: While a slight tension is felt in the "gastroc", bend your knee slightly forward approximately 5-10 degrees. To maximize the effect of this stretch, maintain tension in your Achiles tendon by keeping your heel back while bending knee (fig.2). Hold for 30 seconds, then roll the foot to neutral position and relax for 5 seconds. Repeat 2 or more sets of 30 seconds. Hamstring Exercises Keep one foot in the Step Stretch® and extend the free foot one large step backwards. With your foot securely in the Step Stretch®, bend knee slightly and keep heel to the floor. Keep your back straight and your head up, and slowly extend your chest forward to stretch hamstrings in the back of the leg (fig.3). You may support yourself while holding a countertop or back of chair. 3 sets of 30 seconds with 5 second intervals are recommended. PT200 Flexibility Exercises Gastrocnemius or "Gastroc" (Upper Calf) Exercises 1) Place Step Stretch® arms length away from wall or other supportive structure. 2) Place both hands on wall - then fit right foot into right side of Step Stretch® with heel snugly into heel cup and toes on front platform. 3) Stand straight up on your right foot with all your weight on Step Stretch® and lean slightly forward. Keep right foot in neutral position (same position as if you were standing on the floor). Simply slide left heel snugly into heel cup of left Step Stretch®. While leaning slightly forward, keep shoulders, hips and ankles in line with each other. 4) Keep legs straight on Step Stretch® and let your ankles pivot so your heels gently rock back until you feel a slight tension in the upper "gastroc" calf muscles. 5) Hold for 30 seconds, then roll feet to neutral position and relax for 5 seconds. Repeat 2 more sets of 30 seconds. 6) To reach the inner and outer regions of the "gastroc", place one foot into Step Stretch®. Slowly rock heel back again until you feel a slight tension, then simply turn hips outward. Hold and repeat #5. Turning hips inward will rotate to the stretch to the opposite side. Hold and repeat #5 (see figure 1B). Plantar Fascia (This is the connective tissue at the bottom of the foot). While performing either the "gastroc" or soleus/Achilles Tendon exercise, you are automatically stretching the plantar fascia by the suspension of the foot and the extension of the toes. Advanced Stretching Techniques (with bilateral models only) While standing on the PT200 in the neutral position, lift either foot out of Step Stretch® and place the toes of that foot onto the heel cup of the empty unit. Slowly rock back while gently applying pressure with your toes on the heel cup. You may do this keeping a straight leg of bent knee to reach the "gastroc" or soleus/Achilles tendon. After 3 sets of 30 seconds with 5 second intervals, repeat on the other leg. Anterior Tibialis To stretch the anterior tibialis musculature found at the front of the lower leg, turn Step Stretch® around so heel cup is towards wall. Place your hands on the wall for balance. Place your toes in the heel cup with your heel on the toe platform. Stand up, keeping your leg straight and point your toes toward the floor (similar to a ballet dancer standing on their toes). Slowly lean forward towards the wall until a slight stretch is felt on the front of the lower leg. To improve muscular strength and endurance 1) Gastroc/Soleus Toe Ups Turn the Step Stretch® unit around and place your toes into the center valley of Step Stretch®. Bracing yourself against a wall for balance, point toes toward the floor, then drop heel back to the floor. 3 sets of 10 with 5 second intervals are recommended. 2) Anterior Tibialis Toe Tapping From a seated position, place toes and then your foot in Step Stretch®. Lift toes and then push down as if accelerating on the gas pedal in your car. 3 sets of 25 with 5 second intervals are recommended. Toe Lifts Place Step Stretch® arms length from the wall. With hands on wall for support, place complete foot on front platform of Step Stretch®. Slide heel back securely against elevated heel position. Lift up toes and drop back to floor. 3 sets of 8 to 10 with 5 second intervals are recommended. 3) Inverters and Everters Lateral Lifts Starting in sitting position, turn the Step Stretch® sideways 90° and place the middle of your left foot on the front platform so that the inside of the foot fits gently against the heel portion of the Step Stretch® (fig.11). Rock your foot inward and outward to increase the strength and andurance of the inverters and everters (fig 12). Once you feel comfortable with this routine you may progress to the standing position. Always use chair or countertop for support. Back to the: Step Stretch® Page Products Page Home Page carpal-tunnel-therapy.com and CPTI assume no liability or responsibility for accidents or injury to person or property that may occur from the use of this product or the exercises shown.