How to loosen calves to drive boots forward?

[knolan12]

Hi Divas!

I have been told in every single person I've ever taken that I stand up very tall and I need to learn more forward. I've even been told this by bootfitters haha

I have the physical strength to flex my boots, but my calves and shins are so tight. I'm also decently flexible and can touch the ground once I'm warmed up.

I have an Aeroski and realized that the only way I was able to truly flex forward was by lifting my heels up. If I kept my heels down, my mobility is much more limited and I can feel a strain both in my calves and my shins.

Any tips or recommendations for lengthening these muscles? I know I should generally stretch more haha I do have Peloton so if there are specific classes on there you've found helpful, that would be great!

The morning of skiing, I always do some salutations and pedal out my calves, but this has been an issue for years and I should probably finally fix it haha

 

[MissySki]

Not a bootfitter… but that sounds pike an issue that a small heel lift could be beneficial for, so the heel doesn’t loft up when flexing?

 

[marzNC]

Any tips or recommendations for lengthening these muscles? I know I should generally stretch more haha

Do you use a foam roller at all?

 

[knolan12]

Not a bootfitter… but that sounds pike an issue that a small heel lift could be beneficial for, so the heel doesn’t loft up when flexing?

Ooh interesting, I haven't considered this!

 

[knolan12]

Do you use a foam roller at all?

I don't, but guessing that might be helpful hahaha

 

[Jilly]

It's amazing what a 1/4" heel lift will do.

 

[Iwannaski]

Foam roller as mentioned above, and then also gentle calf stretches any time you’re standing around. That will also help the circulation around your Achilles?

 

[BlizzardBabe]

Foam roller as mentioned above, and then also gentle calf stretches any time you’re standing around. That will also help the circulation around your Achilles?

And don't wear high heels in your civilian life!!

 

[knolan12]

And don't wear high heels in your civilian life!!

This is definitely not a problem hahaha

 

[SarahXC]

This is one of my favorites. Throw something to read on the ground and just hang out in the stretch for a while.

Second (or third) the rec for a small heel lift in the boot.

 

[RachelV]

I also have insanely tight calves. This stretch helps me a lot... it's the regular calf stretch you probably know, but you bend your back knee, on the leg that's usually straight. When you bend your knee you'll feel the stretch moving lower down your calf towards your achilles, which is what really helps for me. If your situation is anything like mine even doing this before you put your boots on for the day will help a bit.

Looking at @SarahXC's video above they're both for the soleus, so accomplishing the same thing.

 

[DebbieSue]

^^^^
I do this every day in the shower and when I’m waiting for the microwave!!
Recommended by a PT along w orthotics to improve my knee tracking along with orthotics in view of tight calves and pronated arches. My ROM and Dorsiflexion has improved. Yoga with attention to foot position and Pilates have also helped. But mostly microwaving my cold coffee has caused improvement!!!

 

[marzNC]

The traditional calf stretch is part of this stretching routine that I found a while back. I start doing it more often (2-3 times a week) in the fall.

 

[RachelV]

... I do this every day in the shower and when I’m waiting for the microwave!! ...

Hah, I'm the same way. Anytime I find myself just standing I am stretching my calves, basically.

 

[marzNC]

I don't, but guessing that might be helpful hahaha

I put an introduction to foam rolling into my fitness blog. The article includes a few videos for getting started. Does help to have some upper body strength to deal with a few areas.

An Introduction to Foam Rolling

For people with enough upper body strength, it's worth learning about foam rolling. I learned the basics from my personal trainer a few ye...

over50skifitness.blogspot.com

 

[knolan12]

Ah you are all amazing, thank you!

 

[knolan12]

An update: I think it was actually my ankles that were the problem! I found a deep tissue roller that I bought forever ago and when I ran it up and down my legs, my ankles were these serious hot spots. I've been working on them and definitely feel like I have more mobility. I also have been doing some short yoga classes on Peloton that are focused on hamstrings and definitely feel so much looser.