Table of Contents
What is the difference in stretching the soleus and the gastrocnemius?
The Gastrocnemius is the larger of the two, and the more superficial. It also does not cross the knee joint as does the Soleus, so they be stretched differently. Since the Soleus crosses the knee joint, it must be stretched with the knee bent, whereas the Gastrocnemius must be stretched with the knee straight.
How do you stretch the soleus without stretching the gastrocnemius?
Soleus Stretch (Flexibility)
- Stand facing a wall from 3 feet away. Take one step toward the wall with your right foot.
- Place both palms on the wall. Bend both knees and lean forward.
- Hold for 30 to 60 seconds. Then relax both legs.
- Switch legs and repeat.
- Repeat this exercise 3 times a day, or as instructed.
Why is it important to stretch both the gastrocnemius and soleus for a calf stretch?
The ends of the gastroc and soleus tendons fuse in the lower part of the leg as the Achilles tendon. Keeping the calves flexible is not only important for preventing calf tears but for preventing the ever troublesome Achilles tendonitis or rupture.
What is a Gastroc stretch?
Place both palms on the wall. Bend your right knee. Lean forward, keeping the left leg straight and the left heel on the floor. Hold for 30 to 60 seconds. Repeat 2 times, or as instructed.
What is the Gastroc soleus complex?
The gastrocnemius muscle is a complex muscle that is fundamental for walking and posture. Gastrocnemius forms the major bulk at the back of lower leg and is a very powerful muscle. It is a two joint or biarticular muscle and has two heads and runs from back of knee to the heel.
What is Gastroc soleus?
The gastrocnemius with the soleus, is the main plantarflexor of the ankle joint. The muscle is also a powerful knee flexor. It is not able to exert full power at both joints simultaneously, for example when the knee is flexed, gastrocnemius is unable to generate as much force at the ankle.
How do you stretch a medial Gastroc?
Band stretch In the seated position, loop a physio ‘theraband’ (specific resistance band) or a towel around ball of foot on the injured side. Gently and steadily pull on the band or towel whilst keeping knee straight. you will feel the stretch in the calf muscles in the back of the leg. Hold the stretch for 20 seconds.
How do you passively stretch your calves?
Put the palms of our hands on the wall and pull the right foot backward about a foot. Bend your left knee slowly while the knee remains straight and make sure that the heels are flat on the floor. You should feel a gentle stretch in the right lower leg. Hold this again for 10 seconds and repeat 7 times.
Where is the Gastroc soleus?
[6] soleus – is located beneath the gastrocnemius muscle in the superficial posterior compartment of the lower leg. Its main function is plantar flexion of the ankle and stabilising the tibia on the calcaneus limiting forward sway.
What is the function of the soleus muscle?
Soleus has two major functions: To act as skeletal muscle: Along with other calf muscles it is powerful plantarflexor and has a major contribution in running, walking and dancing. It is also a major postural muscle designed to stop the body from falling forwards at the ankle during stance.
What is the difference between the soleus and gastrocnemius?
Unlike the gastrocnemius the soleus is considered low risk for injury. It crosses only the ankle and is largely comprised of type one slow twitch muscle fibers.
What are the signs and symptoms of gastrocnemius and soleus strains?
Gastrocnemius strains typically present with tenderness in the medial belly or the musculotendinous junction. In soleus strains the pain is often lateral. A palpable defect in the muscle helps in localization and suggests more severe injury.
Is the soleus low risk for injury?
Soleus muscle injury may be underreported due to misdiagnosis as thrombophlebitis or lumping of soleus strains with strains of the gastrocnemius [9, 10]. Unlike the gastrocnemius the soleus is considered low risk for injury. It crosses only the ankle and is largely comprised of type one slow twitch muscle fibers.
How common are soleus strains?
Strains of the soleus vary in reported occurrence from rare to common [3, 5, 8, 9]. Soleus muscle injury may be underreported due to misdiagnosis as thrombophlebitis or lumping of soleus strains with strains of the gastrocnemius [9, 10].