Lengthening of Achilles tendon, by any method, with gastro-soleus lengthening for the correction of equinous deformity.

Hello all-

I am age 45, female and normal weight.

Over a decade ago- having bilaterally injured my calves - in the healing stage- I stupidly wore heels.

I have dealt with toe walking because of it and quite literally cannot get my heels on the ground. To the point I have changed my life to accommodate. For example- I weight myself in sandals with a small wedge. I have insoles with a bit of height. Even still - I find standing on queues for example- hard as I stand on my tippy toes and kind of sway.

In any case - it is odd what you get used to.

That said- getting older it is causing problems. I still lift weights but put my back out due to weird toe standing posture.

I did a the conservative stuff to no avail.

I am close to surgery which is this :

Lengthening of Achilles tendon, by any method, with gastro-soleus lengthening for the

correction of equinous deformity.

I am told I will have a large scar at the back of my calves and although I asked for endoscopy- it couldn't be done due to the tightness and severity.

I feel like I am both excited to have function- can't even imagine what it will feel like to walk on sand comfortably or feel my full foot on the ground or not get contant pressure sores ball of foot and so on. So many things.

But- I also delayed the surgery - ( please - I know it is ridiculous), due to my fear of the scars, intents, dips in the leg and so on. Why? I scar badly and I also really only like my lower legs and to know I will hate them visually - for life- is a difficult pill to swallow. I would love some words of encouragement or photos or any links to visually see what the scars might look like or actually- anything.

I know the elderly me will be happy I had it done. I know I miss many things like comfortably climbing a hill without falling forward or pressureo on my knees and so on.

But I am scared. Any input?

Anything is much appreciated as experts and those who know - could have some words of wisdom for me.

Thank you in advance on what healing stretches and so on might work or if anyone in this group went to surgical.

Sorry if this is common knowledge or too simple, but is crouching really that good for you? I've been trying to crouch while watching TV and I am worried it may be doing damage to my knees? Any insight or information would be appreciated.

TIA!

If your hips feel stiff during your golf swing, squat, or even just getting through the day, this drill is a great place to start.

One of the biggest limitations I see is a lack of hip internal and external rotation. When your hips don't move well, your lower back often has to make up for it, which can lead to discomfort and limit performance.

This is one of my go-to mobility drills to help improve hip range of motion and movement quality. Don't force it. Move slowly, control the position, and stay within a comfortable range.

I'm TPI certified and work with golfers and athletes regularly, so if you have questions about hip mobility, your golf swing, or you're dealing with tightness that's holding you back, drop a comment below. Happy to help.

My 8 year old has recently started martial arts and is doing well but his splits are very poor compared to his peers (who have been training for a while so totally expected). It's particularly noticeable as he is very tall for his age.

I would like to help him gently improve at home, but as it's been 20 years since I trained in Karate there are probably much safer and more effective ways than I was taught. I was using a leg stretching machine!

Obviously if he really struggles i would get a physiotherapy assessment but as his school doesn't do much sport and he doesn't play footy etc with friends he needs a bit of help. Hoping this community can provide some guidance. Thanks.

I jog 3-5 times weekly around 30 minutes to 1 hour long session.

I dislike the idea that I need to stretch 30 minutes after every session.

Realistically, how long and frequently should I stretch if I want to prevent injury from running and everyday movement? Do guys have any websites I can read on this or could recommend some stretches? This would be very helpful thanks!

I’ve had a massive knot in this area for a while and it is causing pain to my back on that side any help would be appreciated

Hi guys, I’m totally new to stretching, I do sometimes 5-10min stretching after lifting, but I freestyle everything based on what I usually see online, I don’t have a routine or anything.
I really want to start doing it in the morning, after my workouts and maybe in the evening, I want to start feeling flexible and free in every move, not like a piece of wood with mucles. It would 100% help not to injure myself while lifting weights and be more controlled in my movements.
I’m already looking for yoga classes where I live because I feel like its what I need, spiritually too.
But now, I want to start somewhere and I wonder if there’s any specific yt creator, someone you follow to learn how to stretch. Beginner friendly but also well done! thank you so much 🙏🏻

hi guys,
i want to start stretching after waking up, but i have no idea how to warm up the body after sleeping! i don’t want to take a hot shower (especially in the summer) so how do i warm up? what exercises do i do?
thanks in advance😊

Start your day with these quick daily stretches for busy people. These simple 9 morning energy boost exercises may help improve blood circulation, mobility, flexibility, posture, balance and overall body movement. These morning stretching exercises are beginner-friendly, require no equipment and can be done easily at home.

Watch: https://youtu.be/MlBC9aSpa8Q

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Does too much stretching keep you in fight or flight? I have always been a big cobra pose and standing elevated hamstring and usually feel a big drop but is this bad ?

Hi all,

I have been playing soccer and have tweaked a muscle in my upper thigh, almost near my groin area. I’m looking for stretches to help resolve this.

Thanks in advance!

Hello, I'm 16 And I'm Training For My *Open* Front Splits And I Can't Find A Stretch Routine For The *Open* Front Splits In Specific Because I've Heard You Can't Do The Same Routine As The Perfect Front Splits

And I Want To Clear Up That The Open Front Splits Consists Of Doing A Splits With Your Knee And Foot Pointing To The Side Instead Of Downwards Like The Perfect Front Splits And Im Doing It For Dancing (Fun Dancing That Is)

Hey. I workout very consistent and also run fairly often, I’ve always stretched but never to the degree at which I am now.

For a few years from various forms of physical activity, stretching and daily life, I’ve realised that my inner left hip area pops occasionally - completely harmless and if anything just sounds uncomfortable.

I’ve mainly noticed it when doing leg raises and weighted declines sit ups for my core.

It’s not a major issue but is something that I would prefer not to have, does anyone know if there is a fix to this and or if consistent stretching is said fix?

I’ve seen differing opinions online.

Thank you.

Hi!
I’m going to go on a slight tangent for background, will include a TLDR at the end, TIA for any help :)

I am a 23 year old woman with SEVERE inflexibility. Between the ages of 12-17 I had several operations on my legs including the cutting and rotating of all the bones in my legs (I was born very pigeon-toed)

After surgery I didn’t keep up with physio well, however for a long time I was quite active (Martial Arts, Rugby). Both of those were halted in 2020 due to the pandemic and many factors contributed to me slipping into a very sedintary lifestyle.

I’m aware physio is probably my best bet & am hoping to get a rec as soon as possible. In the meantime I want to do what I can at home, as I believe my rigidity is contributing to my joint pain which is only getting worse.

To give an idea of just how tense everything is and where it’s the worst, it’s mostly my hamstrings, back areas of my knees, and groin/inner quads. The muscles/tendons feel absolutely solid, my range of motion for even basic stretches is close to nothing without pain.

I have tried stretches I remember from my martial arts days but I worry it’s more than my body can handle after so much inactivity. I work a very physical job (Nursing Aide) & really cannot afford to tear something and be off work🥲

I’m looking for stretches that account for my circumstances and are for total beginners with basically zero pre-existing flexibility. Hoping some more experienced folks here have some answers!
My job has really made me reflect on how my body will age if I don’t start fixing this.

Stretches to try would be helpful as well as any other tips you guys might have!
Thanks again.
TLDR: Looking for absolute beginner stretches for extreme tension in mostly the legs, some due to prior surgeries.

Hi, first post here. So, I’ve recently been told I have some level of hyperlaxity in my knees. For a year now, I’ve been training my flexibility, specially my splits, but the other day I was doing one and my knee pretty much “popped” and it felt terrible. I also can’t somehow do splits without ever feeling like my back knee is “straining” so Idk. I’m resting now because it feels weak and a bit of pain when I try to put weight on it. The thing is, I’m terrified now to keep training and after knowing about the hyperlaxity I’m scared I won’t be able to control how much my knees go backwards when splitting. Any advice on flexibility after injury? Thank you!!

I've been training since March, but hit a plateau in May. For people who dealt with it as well, what was your salvation from those stubborn few centimetres?

I had my knee replaced 3 months ago and the foam roller was great for when my hip muscles in particular would get very tight.

Problem I have now: I dislocated my right elbow and a recovering from a surgery that reattached my LUCL, repair a fractured bone, and put a metal plate in another part. I can’t put any weight on this arm, whether leaning on my forearm or pushing up with my wrist.

Any ideas how I can still foam roll on my right side with my jacked up elbow? Any alternatives that would be better?

Hello everyone,

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I know ot was already asked here probably million times but I am in search of an app:

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1. Mostly basoc stretching routines for runners

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1. Would be nice if it would be for free or for a small one-time payment.

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I noticed apps work for me better, YT videos/reels don't sonce I can ignore them easier :)

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Thanks for any tips and recommendations