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skating_improving_toe_height

stretch tight calves (daily)​

IMPORTANT

chatgpt say this is impt

wall calf stretch (gastrocnemius focus)​

  • stand facing a wall, place hands on it.
  • step one foot back, keep back leg straight, heel pressed down.
  • lean forward until you feel a stretch in the upper calf.
  • hold 30 sec/side, 2 reps.

bent-knee calf stretch (soleus focus)​

  • same as above, but bend your back knee.
  • targets the deeper soleus muscle (critical for toe-wheel control).
  • hold 30 sec/side, 2 reps.

downward dog (瑜伽姿势)​

  • hands and feet on ground, hips raised, heels pressing toward the floor.
  • alternate bending knees to isolate each calf.

strengthen weak dorsiflexors (胫骨前肌)​

resistance band toe pulls​

  • sit with legs straight, loop a band around your toes.
  • pull toes toward you against resistance.
  • 3 sets of 15 reps/side.

towel scrunches​

  • place a towel on the floor, use toes to scrunch it toward you.
  • 2 sets of 10 reps/side.

ankle alphabet​

  • lift one foot and “write” the alphabet with your toes.
  • works full ankle range of motion.

recovery & consistency​

  • foam roll calves daily: even without a ball, use a water bottle or rolling pin.
  • ankle circles before bed: 10 reps clockwise/counter-clockwise per foot.
  • track progress: record max toe-wheel hold time weekly.

references

  • chatgpt