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Calf

Hamstring Stretch - Lying On Back - Beginner

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The hamstring muscles are located on the back of the thighs and are responsible for hip extension and knee flexion. Tight hamstrings are prevalent in people who sit for long hours and cause limited movement of the low back and legs. 
Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner. Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool. 
Hold-Relax technique stretching is called Proprioceptive Neuromuscular Facilitation (PNF) stretching that can trigger a reflex response. This enhances communication between the muscle fibres and the brain. PNF is viewed as one of the most effective stretching methods to improve range of motion.

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Deep Calf Stretch - Standing - Advanced

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The calf is comprised of the gastrocnemius and soleus muscles. This stretch will affect the soleus primarily and gastroc secondarily. This exercise has the added benefit of assessing and increasing ankle range of motion. After mastering this version, you can move your foot away from the wall by 1cm and repeat. 
Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner. 
Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool.

Read More

Deep Calf Stretch - Standing - Beginner

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The calf is comprised of the gastrocnemius and soleus muscles. This stretch will affect the soleus primarily and gastroc secondarily. 
Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner. 
Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool.

Read More

Calf Stretch in Doorway - Standing - Advanced

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The calf is comprised of the gastrocnemius and soleus muscles. This stretch will affect the gastroc primarily and soleus secondarily. Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner. 
Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool.

Read More

Calf Stretch With Wall - Standing - Beginner

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The calf is comprised of the gastrocnemius and soleus muscles. This stretch will affect the gastroc primarily and soleus secondarily. Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner. 
Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool.

Read More

Calf Stretch With Stairs - Standing - Beginner

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The calf is comprised of the gastrocnemius and soleus muscles. This stretch will affect the gastroc primarily and soleus secondarily. 
Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner. 
Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool.

Read More

Calf Stretch - Seated - Beginner

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The calf is comprised of the gastrocnemius and soleus muscles. This stretch will affect the gastroc primarily and soleus secondarily. 
Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner. Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool. 
Hold-Relax technique stretching is called Proprioceptive Neuromuscular Facilitation (PNF) stretching that can trigger a reflex response. This enhances communication between the muscle fibres and the brain. PNF is viewed as one of the most effective stretching methods to improve range of motion.

Read More

Deep Calf Strengthening - Standing - Advanced

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This is a standing strengthening exercise which targets the soleus muscle that lies deep in the calf. The soleus muscle is responsible for pointing the foot downward or plantar flexion of the ankle joint.

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Calf Strengthening With Weight - Standing - Advanced

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This is an advanced standing strengthening exercise which targets the gastrocnemius muscle of the calf with assistance from the soleus calf muscle. This exercise should only be attempted after successfully achieving the non-weighted Single Leg Calf Raises. The gastrocnemius muscle is responsible for pointing the foot downward or plantar flexion of the ankle joint as well as flexing the leg at the knee joint.le.

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Calf Strengthening - Standing - Beginner

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This is a standing strengthening exercise which targets the gastrocnemius muscle of the calf with assistance from the soleus calf muscle. The gastrocnemius muscle is responsible for pointing the foot downward or plantar flexion of the ankle joint as well as flexing the leg at the knee joint.

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Inner Ankle Strengthening - Standing With Exercise band - Advanced

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This is a standing resistance band strengthening exercise which targets muscles of the inner ankle, primarily the tibialis anterior and posterior, in an inner or medial direction.

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Outer Ankle Strengthening - Standing With Exercise Band - Advanced

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This is a standing resistance band strengthening exercise which targets muscles of the outer ankle, primarily the peroneus longus, brevis and tertius, in an outer or lateral direction.

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Upper Ankle Strengthening - Seated with Exercise Band - Beginner

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This is a seated resistance band strengthening exercise which targets muscles of the front ankle, primarily the tibialis anterior and extensor digitorum longus, in an upward or dorsal direction.

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Inner Ankle Strengthening - Seated With Exercise Band - Beginner

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This is a seated resistance band strengthening exercise which targets muscles of the inner ankle, primarily the tibialis anterior and posterior, in an inner or medial direction.

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Outer Ankle Strengthening - Seated With Exercise Band - Beginner

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This is a seated resistance band strengthening exercise which targets muscles of the outer ankle, primarily the peroneus longus, brevis and tertius, in an outer or lateral direction.

Read More

+5 Reasons MASS4D® Foot Insoles Will Work for You

  • Rehabilitation of Your Foot and Lower Back Conditions. 
    Long Lasting Wear
    Strong Foot Support 
    Easy to use
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  • I really liked your biomechanical analysis and that was why I tried the insole. I have tried so many but from the moment I tried your insole a few days ago now I am gratified at how comfortable it is
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    Annette Racaniello - New York

FREE EXERCISES

Free recommended foot exercises, stretching, articles, medical news and everything good for your feet

+MASS4D® Articles For Clinicians

  • Medical reviews and clinical articles on everything about lower biomechanics.

    Click for the clinicians blog

+Categories

  • Ankle
  • Ankle Sprains
  • Arch Pain
  • Back
  • Bunion
  • Buttocks
  • Calf
  • Flat Feet
  • Foot
  • Foot Pain
  • Hamstrings
  • High Arch
  • Hip Pain
  • Hips
  • Knee Pain
  • Leg
  • Low Back Pain
  • Plantar Fasciitis
  • Shin
  • Sports Advanced
  • Sports Beginner
  • Thighs
  • Toes

+Recent Articles

  • Golf Ball Stretch & Massage - Seated - Beginner
  • Toe Mobilisation - Seated - Beginner
  • Shin Muscle Stretch - On Knees - Expert
  • Shin Muscle Stretch - Standing - Beginner
  • Front Hip Stretch - Seated - Beginner
  • Front Hip Stretch - On Knees - Advanced
  • Inner Thigh Stretch - Squat - Advanced
  • Inner Thigh Stretch - Lying On Back - Advanced
  • Inner Thigh Stretch - Seated - Beginner
  • Front Thigh Stretch - Standing - Beginner

+MEDICAL DISCLAIMER

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Medical Disclaimer

The content, products or services on this site should not be considered or used as a substitute for medical advice, diagnosis or treatment and is not intended to provide individual medical advice. Included materials and conversations do not imply a personalised doctor-patient relationship.

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MASS4D® and Logo are registered trademarks of MASS4D Inc.  All content, trademarks, artwork, and associated imagery are trademarks and/or copyright material of MASS4D® Inc.

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