Squat for lengthening the Achilles, PF, and calf muscles for better barefoot running (with video)

Actually, this is how we should bend over and do stuff. Somehow, this is lost since we do this naturally when we are little. I have trained myself to do this since it is much easier on the back and legs than bending over and will prevent lower back injuries.

Whether this stretch is necessary to stretching structures such as the calves and such brings up the discussion of stretching and if stretching has any benefit whatsoever. An article by Ian Shrier MD in 2002 that was featured in physician and sports medicine finds that stretching does little to prevent sports injuries and has a benefit of about 60 minutes if that can be considered a benefit. Perhaps, stretching cannot work because we must understand what we are stretching and why. If the myofascia is tight and inhibiting muscular function, since fascia is not stretchable in the way most of us believe (disorganized bunching of fascia will inhibit movement and affect firing patterns, causing more tightened fascia from recruitment in other parts of the body), stretching really cannot work. Stretching is still fashionable among its die hard fans however, foam rollers can actually release fascia although non specifically since most people cannot be totally objective about what they are feeling.

A number of techniques can help remold fascia, which improves firing patterns, which reduces tightness. With this in mind, perhaps we need to redirect the thought process of this conversation to one of why I am I tight or tightening rather than what do I do about the tightness. This comes back to the idea of firing patterns and the way muscles work in combination with the fascial system and your body style.

Since body style is also a determinant of how fascia forms and functions, sometimes we need to Cheat Mother Nature (incidentally, the title of my book) by doing something that creates mechanical advantage in the body so the fascia is less likely to tighten inappropriately. This is why some people need alittle help and are not ideal as barefoot or shod runners. On the other hand, sometimes, the help of an insert in the shoe (orthotic), even in a minimalist shoe can make a huge difference in running style, efficiency and reduce injuries and ankle problems such as weakness.

I was open to what you had to say Backfixer, even after you started plugging your book even though I think its unwise to try and cheat mother nature and believe its futile to even try, you however lost me when you started talking about orthotics. You can't blah blah blah away functional movement.
 
I actually know a method for developing this. Just strart with the legs further apart and the feet turned outward. How far apart and how far inward will vary but the idea is to (eventually) get the feet parallel and closer together, without losing balance and falling on your third point of contact.

Oh, wait, I'm such a ditz sometimes. Angie has her feet turned outward and legs spread. That's the beginner pose, Angie! ;)

I think that getting parallel legs could be a goal for men but not so much for women. My chest and belly get in the way so my legs are not parallel. It also depends on what you are trying to do with the squat. The yoga pose the Garland Pose is wider with with the elbows between the knees and that is more for the inner thigh and doesn't' target the achilles, PF, and calves as much. A 7-12 degree turn out is the goal. I would look at it more as a functional movement and not so much a goal for it to look the same for everyone. A beginner would be wide and not able to get the heel down at all.
 
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Dr. Charschan:

Can you elaborate on your comment above? Are you saying repeated "practice" with the squat, for someone who can't hold the position on their own right now, generally won't improve their ability to get into and hold that position? Or maybe that needs to be combined with myofascial work in order to enable the body to get into the position?

I've got some issues in my left foot that I think are rooted in tightness. As I've worked on stretching the whole posterior chain it has seemed to improve. And I think I can objectively see that posterior chain flexibility improving. The club where I belong has a stretching machine (maybe this is really a modern-day rack :) that has measurement guide on it and I have greater ROM now than I did 4 weeks ago, following consistent use.

Now I obviously can't prove there is a causal relationship between the increased ROM and reduced pain - but based on my personal routine and pain reduction that seems to have come following use of this machine, I think there is a correlation. And to be honest - I'm having trouble rationalizing that belief given I've read some of the things about the ineffectiveness of stretching.

Thanks.

Jim
I don't think this was directed at me but...
If you practice the movement you are working to perfect your skill in said movement. Practice involves repetition. If you can't squat right away like this then do it often and you will eventually be able to do it. Also modify as needed. I suppose Im not sure what people mean by the ineffectiveness of stretching. What is the goal of stretching? what are the perimeters such as are you already warmed up and how do you get warmed up? Being a yogini I don't at all buy the argument that "stretching" is ineffective.
 
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Angie, you say you sould keep your weight on the balls of your feet and your big toe? Doesn't that automatically shorten the stretch for the Achilles? I've recently started doing CrossFit and we do a LOT of squats. Every trainer will tell you to keep your weight back on your heels, though, especially when standing up again. Maybe it's just for weight lifting? We never go all the way down to a relaxed position, either, so I'm sure that's got something to do with it. One of the stretches they recommend is squatting down and then reaching forward with your arms on the inside of your legs to grab your toes. Then try to straighten up your shoulders as much as possible. Good luck doing it the first time without falling over! :p

I would think that it doesn't shorten the stretch for the achilles. You are supposed to do the squat with the weight on your ball and big toe and keep the heel down. Since the plantar fascia and achilles are connected then you get the added benefit of stretching and working the PF as well as the achilles so in fact getting more of a stretch. I would think it would shorten if you were on the ball but kept the heel up.

I would question the trainer further and see if they meant weight on the heel or the heel down. If you are lifting heavy the whole foot is down. Doing air squats too and even if you go deep the whole foot is down just a distribution of the weight to the front of the foot. Maybe they are saying on your heel but just trying to say to keep the heel down.

When you lift heavy you can't put all the weight on your heels or it will hurt and maybe not at first but it will over time. You also can't be explosive from the heel or you will fall over. I can't think of any movements we do from our heels. Not in boxing, kick boxing, lifting weight, maybe wrestling but its ok to flop over on your back. Not ok in running, jumping......etc

That exercise makes me want to try it!! Do you know what its called?
 
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I don't think this was directed at me but...

Thanks Angie. I very much appreciate your perspective. As is probably somewhat evident in my post, I too seem to be experiencing the "fact" that stretching is effective.

Jim
 
So I've done this a few times since reading this and have learned how to get around my belly. Now I am back to doing this fairly easy although I do not know how long I might be able to do it now a days.
 
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Being a yogini I don't at all buy the argument that "stretching" is ineffective.
I think some have come to question the effectiveness of stretching for high-performance runners, because stretching, or at least certain kinds of stretching, reduces elastic recoil and thus running economy a bit.

For the rest of us--recreational and semi-competitive runners--I doubt there's any noticeable reduction in running economy, and there are tons of benefits to being more limber and in reducing tightness in the muscles and tendons. Stretching (dynamic and static) and massaging (foam roller, the stick, electric massager, and fingers) cured me of top-of-the-foot-pain (tight shin muscles) and ITBS (tight ITB and piriformis), and I also enjoy being able to get down on the floor and up off it with relative ease while playing with my kids. Only a Bozo would tell people not to stretch. Trust the Yogis, they've been doing this sort of thing for quite a while.
 
My friend once asked me, if I do not believe stretching is effective, than how do I explain yoga. What I found is that that purpose of traditional yoga is to strengthen muscles, not to stretch them -and it was modern yoga that started to incorporate stretching, and in some instances, is only about stretching. Since then, I have decided that the only effective stretch is one created by contracting the antagonist mucles - a natural stretch. So, when I am doing the Garland Pose, which is similar to this squatting posture, I am actively engaging certain muscles. If I do not actively engage them, then that pose will be ineffective or even painful, because it creates an artificial stretch. But if I actively engage certain mucles, the corresponding stretch in the antagonist muscles is both effective and pleasant.
 
My friend once asked me, if I do not believe stretching is effective, than how do I explain yoga. What I found is that that purpose of traditional yoga is to strengthen muscles, not to stretch them -and it was modern yoga that started to incorporate stretching, and in some instances, is only about stretching. Since then, I have decided that the only effective stretch is one created by contracting the antagonist mucles - a natural stretch. So, when I am doing the Garland Pose, which is similar to this squatting posture, I am actively engaging certain muscles. If I do not actively engage them, then that pose will be ineffective or even painful, because it creates an artificial stretch. But if I actively engage certain mucles, the corresponding stretch in the antagonist muscles is both effective and pleasant.

I like the ancient railroad-splits pose:


It actively engages the scrotum muscle to get the family jewels up out of harm's way.