Editing Human leg (section)

==== Stretching ====
Stretching prior to strenuous physical activity has been thought to increase muscular performance by extending the soft tissue past its attainable length in order to increase range of motion.<ref name=alter2004 /> Many physically active individuals practice these techniques as a "[[warm-up]]" in order to achieve a certain level of muscular preparation for specific exercise movements. When stretching, muscles should feel somewhat uncomfortable but not physically agonizing.
* '''Plantar flexion:''' One of the most popular lower leg muscle stretches is the step standing [[heel]] raises, which mainly involves the [[gastrocnemius]], [[soleus]], and the [[Achilles tendon]].<ref>Roth, E. Step Stretch for the Foot. AZ Central. http://healthyliving.azcentral.com/step-stretch-foot-18206.html {{Webarchive|url=https://web.archive.org/web/20160805005100/http://healthyliving.azcentral.com/step-stretch-foot-18206.html |date=5 August 2016 }}</ref> Standing heel raises allow the individual to activate their [[calf muscle]]s by standing on a step with toes and [[forefoot]], leaving the heel hanging off the step, and [[plantar flexion|plantar flexing]] the [[ankle joint]] by raising the heel. This exercise is easily modified by holding on to a nearby rail for balance and is generally repeated 5–10 times.
* '''Dorsiflexion:''' In order to stretch the [[anterior]] [[leg muscles|muscles of the lower leg]], crossover shin stretches work well.<ref name=shea2013>Shea, K. (12 August 2013). Shin Stretches for Runners. Livestrong. http://www.livestrong.com/article/353394-shin-stretches-for-runners/</ref> This motion will stretch the [[dorsiflexion]] muscles, mainly the [[anterior tibialis]], [[extensor hallucis longus]] and [[extensor digitorum longus]], by slowly causing the muscles to lengthen as body weight is leaned on the ankle joint by using the floor as resistance against the top of the foot.<ref name=shea2013 /> Crossover shin stretches can vary in intensity depending on the amount of body weight applied on the ankle joint as the individual bends at the [[knee]]. This stretch is typically held for 15–30 seconds.
* '''Eversion and inversion:''' Stretching the [[eversion (kinesiology)|eversion]] and [[inversion (kinesiology)|inversion]] muscles allows for better range of motion to the ankle joint.<ref name=lowextremity10 /> Seated ankle elevations and depressions will stretch the [[fibularis muscles|fibularis (peroneus)]] and [[tibialis anterior|tibilalis]] muscles that are associated with these movements as they lengthen. Eversion muscles are stretched when the ankle becomes depressed from the starting position. In like manner, the inversion muscles are stretched when the ankle joint becomes elevated. Throughout this seated stretch, the ankle joint is to remain supported while depressed and elevated with the [[ipsilateral]] (same side) hand in order to sustain the stretch for 10–15 seconds. This stretch will increase overall eversion and inversion muscle group length and provide more flexibility to the ankle joint for larger range of motion during activity.<ref name=alter2004 /><ref name=lowextremity10 />