Chronic effect of different types of stretching on ankle dorsiflexion range of motion: Systematic review and meta-analysis
CORE Physical Therapy In Omaha Explains…
By Dr. Mark Rathjen PT DPT CSCS
CORE Physical Therapy Co-owner
17660 Wright street sites 9/10
Omaha NE
402-933-4027
As we have seen from previous articles and blog posting, the range of motion of the ankle can affect the squat form, mechanics of the knee, and increase risk of various knee pathology. Overall, we have seen this displayed many times…
SO how do you get long term benefits of stretching?
Stretching for the achilles as its a high load and high tone muscle group, responds better to static stretching than ballistic stretching alone. In fact, combining all forms of stretching for 4-6 weeks especially with static stretching will help to increase functional range of motion.
2-3 x a day for 3-4 weeks calf and gastric stretching then 4-5x a week at 1x per day
YES, that is ALOT of stretching! but if you want it to stretching you will have to be aggressive. The achilles is VERY resistant to stretching unless performed often.
3 sets 30 sec calf stretch
3 sets 30 sec hold multi direction achilles stretching
Repeat with active bent knee multi achilles stretching 20 reps per side per direction.
1 sets of 1 min of Broken toe
Not sure of where to start, CORE can help you with that!
Abstract
The calf muscles are one of the muscle groups that have the most need for adequate flexibility since they are deeply related to normal lower limb function. When the goal is to increase flexibility, the most commonly used technique is stretching. However, it remains unknown which stretching technique and parameters are the most effective to increase flexibility. Hence, the aim of the current review was to investigate the influence of chronic stretching on ankle dorsiflexion range of motion (DFROM) of healthy individuals. The search strategy included MEDLINE, PEDro, Cochrane CENTRAL, LILACS, and manual search from inception to February 2017. Randomized and controlled clinical trials that have analyzed the influence of chronic stretching on DFROM were included. On the other hand, studies with special populations (children, and people with any dysfunction/disease), and articles with no control group were excluded. Twenty studies were included out of 493 identified. The meta-analysis was performed according to the stretching technique used in the study. The results show that static stretching (5.17°; 95% CI: 4.39-5.95; I2: 0%) and proprioceptive neuromuscular facilitation (4.32°; 95% CI: 1.59-7.04; I2: 46%) are effective in increasing DFROM. Ballistic stretching did not show positive results to increase DFROM (3.77°; 95% CI: -0.03 to 7.56; I2: 46%). In conclusion, chronic stretching is an effective way of improving ankle mobility in healthy individuals, especially when it contains a static component.
Keywords: Ankle joint; Flexibility; Muscle stretching exercise.
AsCopyright © 2017 Elsevier Ltd. All rights reserved.
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