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[HD]

Hi guys, can someone help me find some exercises focused on Achilles tendon and other things about the muscle around the tibia. I tried to find it on internet but are pretty " easy" and few.

P. S Wrong position of this post i' m sorry

[more]

Try these exercises
https://www.foot-pain-explored.com/calf-stretches.html

[Hagane]

i really like this guys channel




also this is a great resource
https://posturedirect.com/improve-your-ankle-dorsiflexion/#1

the thing is do you have tight calves? are there any issues with ankle mobility?
if you dont the the reason theyre easy is because you dont have any reason for it to be hard.

the moment you go into distraction phase + have post operative swelling, then those "easy" exercises will suddenly become hard

[HD]

 >:The thing is I'm bad on flexibility( in particular on my femur muscles) so I want to  be ready to avoid ATL and reach a decent cm of Lengthening

[Hagane]

like the video i posted mentioned

is the tightness in the front or the back? how many degrees of dorsiflexion can you get?

>:The thing is I'm bad on flexibility( in particular on my femur muscles) so I want to  be ready to avoid ATL and reach a decent cm of Lengthening

[HD]

I started to stretch my calves last week and I feel like 0 tightness, the problem are my upper back muscles on femur( however if I do external tibia they should not be a problem, right?) . How can I measure my dorsiflexion?
Thanks for your help guys.

[Hagane]

I started to stretch my calves last week and I feel like 0 tightness, the problem are my upper back muscles on femur( however if I do external tibia they should not be a problem, right?) . How can I measure my dorsiflexion?
Thanks for your help guys.

get a wall
put your foot about 8-12cm away from it. can you touch your knee to the wall? if yes then your mobility should be good, continue to maintain that level of flexibility



if you look at dr rozbruchs site
http://index.limblengthening.com/pdfs/Tibia.pdf
the physio plan includes extension of the knee, which includes hamstrings. you definelty need to work on your hamstring regardless if you choose internal of external. essentially all our joints are affected by each other, if youve ever heard of the term kinetic chain. because youre doing a procedure on the tibia the joints affected are the ankle and the knee. so in order to take care of the knee you also need to take care of the muscles that connect to the knee from above. which includes the hamstring

[HD]

One leg is 15cm one leg is 13cm, so should be good I guess.
Thanks for your help.
You speaked about hamstring but not about the back muscles of the femur. However in your speech you speak about kinetic chain, so are you saying I have to streach all my legs muscles(?) sorry I did not understand

[taller2023]

Hi guys, can someone help me find some exercises focused on Achilles tendon and other things about the muscle around the tibia. I tried to find it on internet but are pretty " easy" and few.

P. S Wrong position of this post i' m sorry

Hye HD

good post I look here for answer to.  Good exercises will add to me exercise everday to ready for tibias.  I want do Stryde, LON look to painful

[Hagane]

One leg is 15cm one leg is 13cm, so should be good I guess.
Thanks for your help.
You speaked about hamstring but not about the back muscles of the femur. However in your speech you speak about kinetic chain, so are you saying I have to streach all my legs muscles(?) sorry I did not understand

can you specify what you mean by back muscles of the femur?

[HD]

In particular my flexibility is bad with : muscle semitendinosus, muscles biceps femoris, semimembranosus

[Hagane]

In particular my flexibility is bad with : muscle semitendinosus, muscles biceps femoris, semimembranosus

those are the hamstring muscles
https://teachmeanatomy.info/lower-limb/muscles/thigh/hamstrings/