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[quote=Anonymous][quote=Anonymous]I’ve had it for years and nothing worked until I started reformer Pilates.  The stretching and muscle strengthening in the calf has made a world of difference. I’m not limping for the first time in years.  [/quote]

This is what I struggle with...when is stretching too much stretching? When is strengthening too much strengthening. When is doing these things doing more harm than good? If I knew stretching and strengthening was the key...I would do it all damn day, but it also needs rest because stretching and strengthening hurts my heel.  I currently do 2 x 30 seconds of calf stretches pushing the wall, 2 x 30 secs of soleus stretches (foot a few inches from wall and push knee to wall), 2 x 30secs of downward dog, 2 x 30 elephant walks from down ward dog. 2 x 30 seconds of single leg downward dog. I also use my massage gun a lot throughout the day. I do single leg calf raises for strength, towels scrunches, ankle exercises with bands, toe yoga, I sit on then heels, I sit with my feet dorsiflexed. I do dorsiflexion exercises with bands. Big toe exercises with a band. Sometimes I feel like I'm doing too much. When does it heal? Like I said....I did nothing for a few weeks and that didn't help either.  I stretch my hamstrings and lower back (I have a bad back at times). [/quote]

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