All Products

Up

ProStretch Usage

This covers usage of both the single and the double.  Apply usage as applicable to which unit you have.  For example not all the following applies to the single unit.

Whether you are a scholastic, recreational or professional athlete, a runner, swimmer or football player, your chances of being injured during sports remain high. Even in non-contact sports, injuries range from nagging plantar tasciitis (an inflammation of the tissue on the bottom of the foot) to Achilles tendonitis, ankle sprains. cramping calves and hamstring pulls, among many others. The best way to treat an injury is to prevent it from happening in the first place! Many athletic injuries can be prevented by improving lower extremity strength. balance and flexibility. ProStretch is a unique performance enhancement tool specifically designed to allow you to improve all three of these categories while reducing your overall risk of injury.
 

IMPORTANT:

o If you presently have a foot, ankle or calf injury, consult your physician or physical therapist before using ProStretch®.

o Do not use ProStretch® on wet surface, ice, gravel, loose stone or sand.

o Never stretch a cold muscle. Warm up first with a short walk or jog.

o Never stretch to the point of pain or bounce while stretching, as this will actually tighten the muscle rather than increasing its flexibility.

o A rubber soled shoe is recommended while using ProStretch®.

o When in doubt about your physical ability, consult a physician or physical therapist.

to increase flexibility...

Increased muscle flexibility reduces the risk of athletic injury. The more pliable a muscle becomes, the less likely you are to tear that muscle. With a proper ProStretch® flexibility program, muscles and tendons actually begin to lengthen. In many sports, longer Gastroc/Soleus calf muscles improve the ability to increase stride length, and longer stride lengths translate into increased performance. Improved muscle flexibility also reduces the risk of back pain, muscle pulls, cramping and overuse injuries such as Achilles tendonitis and plantar fasciitis.

As flexibility also becomes known as an important aspect of medical diagnosis and treatment, physicians and therapists are recommending ProStretch for numerous lower leg complications. While stretching may be prescribed as a vital part of the rehabilitation process, many patients do not spend the appropriate amount of time stretching. ProStretch® improves patient compliancy with home therapy by making stretching a fun and enjoyable experience. The ProStretch® is a unique way to assist in rehabilitation of most toot, ankle, lower leg and back injuries.

o You may choose one or all of the following exercises depending on your own personal needs.

o Best results are achieved by using daily, once or several times if so desired. ProStretch® is most effective before and after an activity.

o Each individual exercise routine should consist of three sets, each set lasting at least 30 seconds with 5 second intervals.

FLEXIBILITY EXERCISES:

o Gastrocnemius or "gastroc"

This is the upper bulky part of the calf which attaches behind the knee and joins to the Soleus calf muscle. The "gastroc" is the most dense of the two calf muscles and will allow the most flexibility. With PT-1OO.

1. Place ProStretch® arms length away from wall or other supportive structure.

2. Place both hands on wall - then fit either foot into ProStretch® with heel snugly
into heel cup and toes on front platform.

3. Stand straight up with all your weight on ProStretch® and lean slightly forward. Your other foot not in ProStretch® should come up off floor and may be pointed so that toes touch floor. This is important for balance and to keep hips level. While leaning slightly forward, keep shoulders, hips and ankle of foot on ProStretch® in line with each other. (Figure 1A).

4. Keep leg straight on ProStretch® and let you ankle pivot so your heel gently rocks back until you feel a slight tension in the upper "gastroc" calf muscle.

5.Hold for 30 seconds, then roll the foot to neutral position and relax for 5 seconds. Repeat two more sets of 30 seconds.

6. Switch to other leg and start from #1.

7. To reach the inner and outer region of the "gastroc", slowly rock heel back again until you feel slight tension and simply turn hips outward. Hold and repeat #5. Turning hips inward will rotate the stretch to the opposite side. Hold and repeat #5. (Figure 1B).

8. Switch to other leg and follow same procedure.

o Soleus and Achilles Tendon

The Soleus is the smaller of the two calf muscles which connects underneath the "Gastroc" and attaches to the Achilles tendon. To isolate the Soleus/Achilles tendon, use the same procedure as the beginning "gastroc" stretch, steps 1 through 4, and continue the following with either the PT-100 or PT-200 models.

With PT- 1OO:
While a slight tension is felt in the "gastrocs", bend your knees slightly forward approximately 5-10 degrees. To maximize the effect of this stretch, maintain tension in the Achilles tendons by keeping your heels back while bending knees. Hold for 30 seconds then roll the feet to neutral position and relax for 5 seconds. Repeat two more sets of 30 seconds.
 

With PT-2OO:
While a slight tension is felt in the "gastrocs", bend your knees slightly forward approximately 5-10 degrees. To maximize the effect of this stretch, maintain tension in the Achilles tendons by keeping your heels back while bending knees. Hold for 30 seconds then roll the feet to neutral position and relax for 5 seconds. Repeat two more sets of 30 seconds.

o Hamstrings
Keep one foot in the ProStretch® and extend the free foot one large step backwards. With your foot securely in the ProStretch®, bend knee slightly and keep heel to the floor. Keep your back straight and your head up, and slowly extend your chest forward to stretch hamstrings in the back of the leg. You may support yourself while holding a countertop or back of a chair. 3 sets of 30 seconds with 5 second intervals are recommended.

Gastrocnemius or "gastroc"

With PT-200:

1. Place ProStretch® arms length away from wall or other supportive
structure.

2. Place both hands on wall - then fit right foot into right side of ProStretch® with heel snugly into heel cup and toes on front platform.
 

3. Stand straight up on your right foot with all your weight on ProStretch® and lean slightly forward. Keep right toot in neutral position (same position as if you were standing on floor). Simply slide left heel snugly into heel cup of left ProStretch®. While leaning slightly forward , keep shoulders hips and ankles in line with each other.

4. Keep legs straight on ProStretch® and let your ankles pivot so your heels gently rock back until you feel a slight tension in the upper "gastroc" calf muscles.

5. Hold for 30 ,seconds, then roll the feet to neutral position and to relax for 5 seconds. Repeat two more sets of 30 seconds.

6. To reach the inner and outer regions of the "gastroc", place one foot into ProStretch®. Slowly rock heel back again until you feel a slight tension, then simply turn hips outward. Hold and repeat #5. Turning hips inward will rotate to the stretch to the opposite side. Hold and repeat #5 (See Figure 1B).

Plantar Fascia

This is the connective tissue along the bottom of the foot.

While performing either the "gastroc" or Soleus/Achilles tendon exercise, you are automatically stretching the plantar fascia by the suspension of the foot and the extension of the toes.

Advanced Stretching Technique
(with bilateral models only)

While standing on the PT-200 in neutral position, lift either foot out of ProStretch® and place the toes of that foot onto the heel cup of the empty unit. Slowly rock back while gently applying pressure with your toes on the heel cup. You may do this keeping a straight leg or bent knee to reach the "gastroc" or Soleus/Achilles tendon. After 3 sets of 30 seconds with 5 second intervals, repeat on other leg.

Anterior Tibialis

To stretch the anterior tibialis musculature found on the front of the lower leg, turn ProStretch® around so heel cup is toward wall. Place your hands on the wall for balance. Place your toes in the heel cup with your heel on the toe platform. Stand up, keeping your leg straight and point your toes toward the floor (similar to a ballet dancer standing on their toes). Slowly lean forward towards the wall until a slight stretch is felt on the front of the lower leg.

to improve muscular strength and endurance…

Improving muscular strength and endurance is just another way that ProStretch® was designed to prevent injuries. Any time you use ProStretch, you are automatically strengthening the muscles of the lower leg. The longer you continuously work on the ProStretch®, the more endurance training takes place. By improving muscular strength and endurance, the risk of sports injuries occurring from muscular fatigue are reduced.
 

Gastroc/Soleus:
Toe-Ups
 

Turn the ProStretch® unit around and place your toes into the center of ProStretch®. Bracing yourself against a wall for balance, point toes toward the floor, then drop heel back to floor, 3 sets of 10 with 5 second intervals are recommended.

Anterior Tibialis:
Toe Tapping
 

From a seated position, place your foot in ProStretch®. Lift toes and then push down as if accelerating on the gas pedal in your car. 3 sets of 25 with 5 second intervals are recommended.
 

Toe Lifts
 

Place ProStretch® arms length from wall. With hands on wall for support, place complete foot on front platform of ProStretch. Slide heel back securely against elevated heel portion. Lift up toes and drop back to floor 3 sets of 8 to 10 with 5 second intervals are recommended.
 

Inverters and Everters:
Lateral lifts

Starting in sitting position turn the ProStretch® sideways 90 and place the middle of your left foot on the front platform so that the inside of the foot fits gently against the heel portion of the ProStretch®. Rock your foot inward and outward to increase the strength and endurance of the inverters and everters. Once you feel comfortable with this routine you may progress to the standing position. Always use chair or countertop for support.