Presently, more people start to lead sedentary lifestyles or are restricted to a little amount of activity due to work or studying. In this situation, the solution to such a problem is incorporating stretching techniques that will assist in reducing pressure from the limbs and avoid injuries in the future. Among the parts of the lower extremities that need to be regularly exercised are the body parts from hips to toes. Therefore, it is vital to start with the feet and stretch the necessary muscles.
While it might seem that lower leg regions, more specifically feet, do not have many regions that need to be stretched, there are indeed the most important joints. The large tibial and fibula bones and the little foot bones, known as tarsals, phalanges, and metatarsals, make up the musculoskeletal anatomy of the bottom foot and leg (Kokkonen & Nelson, 2021). These lower extremities are vital since many joints are formed by such bones. For instance, the ankle joint, which connects the heel bone of the foot to the tibia bone, is among the most crucial (Kokkonen & Nelson, 2021). In this sense, the therapy that involves stretching might be helpful in preventing any injuries to the given area.
The first exercise can be referred to as a beginner’s seated toe extensor stretch. The individual starts by lifting the ankle and positioning it on top of the left knee whilst seated on some surface, such as a chair, with another foot on the ground (Kokkonen & Nelson, 2021). Then, the student puts the fingers of the opposite hand on the tips of the right toes whilst supporting the right ankle with the right hand. The last step is to bend the toes’ ends down from the lower leg and toward the sole (Kokkonen & Nelson, 2021). The exercise should be continued with a stretching motion with the other leg. The common mistake in this technique is not applying enough pressure or bending the toes in the wrong direction, which can lead to spasms.
A more complicated stretching technique is an advanced toe extensor stretch. For stability, the individual must keep the back straight and lean against a wall or something else. Then, with the upper side of the toes pressed on the ground, they should point the right foot backward and aside from the torso (Kokkonen & Nelson, 2021). This exercise is more relaxing if the top of the foot is supported by a pillow (Kokkonen & Nelson, 2021). The student will then place pressure on the right leg and push the bottom of the heel down to the floor whilst retaining the dorsal part of the toes firmly to the ground (Kokkonen & Nelson, 2021). The exercise should be carried out with the opposing leg. The common mistake in the given techniques is dragging the foot, which should be firmly planted on the ground.
The students will be rated on the assessment with a score, which will allow them to understand to which level they have perfected the exercise and how well they performed each part of it. The students will be rated on their balance while performing the stretching activity and the flexibility with which they carry out the exercise. For each item of the exercise, the students will receive five points, resulting in ten points total. In case when one item is not perfected, the overall score of the student will be lower.
The reason behind choosing the given rating system is that it will allow the individuals performing the stretching exercises to comprehend the required criteria to meet the goal of performing the proper stretching techniques on the lower extremities. The objective of these techniques is to apply an appropriate amount of pressure, ensure balance, and apply flexibility. The overall aim is not to divide students into who performed the best and the worst but provide them with an opportunity to oversee their individual progress.
Reference
Kokkonen, J., & Nelson, A. G. (2021). Stretching anatomy (3rd ed.). Human Kinetics.