Episode 4: calves What are they/interesting fact: The calf muscle (on the back of lower leg) is made up of 2 muscles, the larger “2-headed” gastrocnemius and the smaller, flatter soleus!!! 🦵🏼 This makes sense as when we run, the soleus can generate up to 8x the persons bodyweight (in force) whilst the gastrocnemius can only generate a max of 3x!!! The former is more engaged and works harder when your leg is straight whilst the latter does so when your leg (knee) is bent. Why we need to stretch them and how we injure them? -Calf strains etc occur when the muscle is overstretched/stretched (or elongated) past it’s normal range of movement. -This can be done either by not warming up and going straight into workout...remember warm-up includes heart-raiser and stretches OR -pushing the muscle too far/using too much weight in the exercise. Calf stretches/exercises: The first video illustrates a calf raise-all you need is a platform/step and YOURSELF!!! 💪🏼😁😀 Set-up: -Stand on the step/platform so that at least half of your foot is hanging off!!! -Raise your heels a few inches (onto tiptoes). -Hold the position for a few seconds then lower your heels to platform level/just below, feeling a stretch in your calf muscles. -Aim for 25reps each set💪🏼 The next video and stretch requires the use of a resistance band!!!... Set-up: -Sit on the floor with your legs outstretched -Place the band around one of your feet (straighten leg) and press downwards with the ball of your foot 🦶🏼 -Should feel it in your calf muscle!!! -This stretch is also good for the Achilles’ tendon/after Achilles’ tendon injuries 😫🏥😀 #calfmuscle#legs#lowerbody#stretchseries#stretchystretch#importanceofstretching#fitnessmodel#fitness#fitlife#bfrtraining#personaltrainer#entrepreneur
Do your shins throb and ache after running or playing sports? Shin splints is a painful condition caused by stress on the shin bone and the tissues which connect muscle to bone. The usual advice is to rest up, apply ice and take anti-inflammatories but another option is the Incrediwear calf sleeve. It works to reduce pain and inflammation by boosting the blood flow to the calf and can be worn 24/7. Avoid taking pain killers and boost recovery a more natural, non invasive, highly effective way! Available in-store in small/medium and large Price €22.75 #shinsplints#calfproblems#calfmuscle#painrelief
➕ Usual symptoms include: • Pain and tenderness in the calf and/or heel region. • Swelling around the Achilles Tendon • Inability to point toes or raise your heel without pain or weakness. • Walking, stairs and running is difficult. • Squatting with heels on the floor is difficult. ➕ What we can do to help: • We use massage and muscle stretches to relax and lengthen the tight structures. • We use modalities such as ice, acupuncture, and education to relieve pain, swelling and promote healing of damaged tissue. • We progressively strengthen the weakened muscle by teaching you specific exercises. • We use tape or orthotics to support the heel and/or to control the foot with support to the medial arch. • We advise you on appropriate footwear to wear. • We progressively return you to daily and sporting activity #therapytuesdays#treatmenttuesdays#achillestendon#calfinjury#calfmuscle#sprains#strains#physiotherapy#rehabilitation#recovery#returntosport#returntorunning#strong#fit#power#howick#highbrook#eastauckland
As you can tell by my shirt I’m all business when it comes to legs. 🦵🏼 So when the Squats felt heavy today (still sore from Monday’s deadlifts) I reduced the weight and added a pause. 🦵🏼 Trying to make up for the loss of weight by adding some time under tension! 🦵🏼 Whoever said time flies has never done a pause squat 🤣 #improvise#pausesquats#everydayislegday#pushthroughthepain
Shin Splints Stretch - Experiencing shin splints? - This stretch can help stretch out the shin muscle. - People often get shin splints during movements that require the foot to flex upwards (dorsiflex) repetitively, such as, running. - Here is how to perform this simple stretch. 1️⃣ Lie on your back and lift one leg straight up. 2️⃣ Make sure the knee is straight. 3️⃣ Point the toes downwards as much as possible 4️⃣ Hold in that position for 30 to 60 seconds. - That is it! This is a stretch that can get rid of the shin splints instantly. - I have also posted a video on shin splint myofascial release. Check out that video to find out more!
New post for @chromaticyoga 🌈 The soleus muscle is one of the calf muscles and works closely together with the gastrocnemius, but is located one layer deeper. It originates at the fibula bone and attaches at the back of the heel, making up the Achilles’ tendon with the gastrocnemius. It is the strongest plantarflexor, meaning it points the feet (the opposite action, to “flex” your feet, would be dorsiflexion). So all asanas where you actively plantarflex your feet are strengthening the soleus, eg. #purvottanasana (reach the balls of your toes toward the ground) and #toestand. Lengthening are all feet positions where the angle between feet and chins is smaller than 90 degrees, like #malasana (or #parivrrtamalasana as shown in picture), #adhomukhasvanasana (actively press your heels down) or #paschimottanasana (heels pushing forward, draw your toes back). . . . 2nd picture @dailybandha.com #soleus#yogaanatomy#asana#calfmuscle#chromaticyoga#plantarflexion#dorsiflexion#anklejoint
The soleus muscle is one of the calf muscles and works closely together with the gastrocnemius, but is located one layer deeper. It originates at the fibula bone and attaches at the back of the heel, making up the Achilles’ tendon with the gastrocnemius. It is the strongest plantarflexor, meaning it points the feet (the opposite action, to “flex” your feet, would be dorsiflexion). So all asanas where you actively plantarflex your feet are strengthening the soleus, eg. #purvottanasana (reach the ball mounds of your feet toward the ground) and #toestand. Lengthening are all feet positions where the angle between feet and chins is smaller than 90 degrees, like #malasana (or #parivrrtamalasana as shown in picture), #adhomukhasvanasana (actively press your heels down) or #paschimottanasana (heels pushing forward, draw your toes back). . . . @johannayoga 2nd picture @dailybandha.com #soleus#yogaanatomy#asana#calfmuscle#chromaticyoga#plantarflexion#dorsiflexion#anklejoint
Being the last session in my Chepstow treatment room, my client deserves some recognition. Max here plays various sports and sees me regularly for maintenance treatments. He particularly finds that his calf muscles become very restricted and tight causing some achilles related issues. Using the theory behind #anatomytrains we demonstrate here how a simple PF stimulation with a massage ball can help lesson the restriction further up the back line. Swipe to see results after only 20 seconds on each foot. Doing this each day can greatly benefit our calf muscles and hamstrings become less restrictive. #massageballs#massageball#plantarfascia#calfmuscle#achillestendon#achillies#exercise
The calf, located in the back of the leg, just below your knee, is made up of three muscles (gastrocnemius, soleus, plantaris). The most common injuries in this area could be caused by a calf muscle spasm or cramp which refers to an involuntary contraction of one or more calf muscles. Muscle cramps in the calf are often reported as intensely painful, and may be associated with stiffness and a visible knot. Although this uncontrollable tightening of the muscle is generally short-lived, calf muscle soreness may persist for days. Another common cause is a Calf muscle strain, usually this injury occurs during a sports or exercise activity when pushing off suddenly during a sprint or jump. The pain of a calf strain is often described as a sudden sharp or tearing sensation. • • • • • • • • •#calfmuscle #calves#legmuscle#legpain#lowerlegpain#muscularpain#bourenmouth#dorset#massagetherapist#massagetreatment#cramps#muscularspasms#bournemouththerapist#bournemouththerapy
Foot & Heel pain is a common issue I see and treat a lot 🆘👎 _ As you can see , this red mark is the areas my client was having pain. This is trauma and causes pain from tightness👎 _ We used soft tissue releases & the Gastron tool technique 👌 The client now says he has ALOT less pain & can now walk better ✅ move more ✅ feels happier ✅ _ _ If you have an injury, pain or a training limitation then we are here to help! •Injury assessment & rehabilitation •Injury Acupuncture •Myofascial Cupping Therapy •Sports Therapy •Deep Tissue Release techniques & IASTM Tools •Electrotherapy Open Monday -Friday 9am - late. Every week Call us now to book on : 07471 685767 AB Sports Therapy Clinic. Our treatment room located at Fieldstreet Fitness, Shepshed, Loughborough.
Front squats 😻 I love the challenge of this movement, pair that with the fact it requires you to keep a straight spine to even do it’s a win-win. • When I first started training again; these felt way better than traditional squats, because like I said, it requires perfect spine alignment which felt much better than my jacked up form on squats. #frontsquat#isymfs#frontsquatting