Gastrocnemius
The gastrocnemius and soleus muscles are the large muscles that make up the bulk of the calf on the posterior side of the lower leg. Together, these muscles are active when flexing the ankle, as you would when pointing your toes, and gastrocnemius is also active in bending the knee, making it an integral muscle for walking and running.
These muscles can become chronically shortened or tight due to overuse, poor body mechanics and poor stretching habits. This can lead to painful conditions such as Achilles tendinitis, pes planus (or flat feet), plantar facciitis, and posterior compartment syndromes (posterior shin splints). Proper stretching of these muscles is especially important if you often walk or jog, or are involved in other athletics such as soccer, basketball, dance etc. Strengthening the gastrocnemius and soleus muscles is also important in preventing injury. Strengthening will ensure that these muscles will be strong enough to handle increased use.
These muscles can become chronically shortened or tight due to overuse, poor body mechanics and poor stretching habits. This can lead to painful conditions such as Achilles tendinitis, pes planus (or flat feet), plantar facciitis, and posterior compartment syndromes (posterior shin splints). Proper stretching of these muscles is especially important if you often walk or jog, or are involved in other athletics such as soccer, basketball, dance etc. Strengthening the gastrocnemius and soleus muscles is also important in preventing injury. Strengthening will ensure that these muscles will be strong enough to handle increased use.
1. Stretch
2. Strengthen
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This video shows a simple way to strengthen the gastrocnemius, soleus and other muscles in the back of the calf. 2-3 sets of 10-12 repetitions are usually recommended for this exercise, depending on your fitness level.
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