Driving All Runners Here's How To Release Conflict In Your Cubs
Calves are often considered later compared to other body tissues — until they harden and cause persistent pain and discomfort. "As a sports coach and fitness expert, understanding human fitness is key to creating programs that minimize the risk of injury and disconnection, and allow for improved athletic performance," said Marty Miller, director of education at Technogym USA training, with a master's degree in exercise science and injury prevention and qualifications. doctorate in health sciences, explains Byrdie. "When assessing the movement of people, it is very common for people to have strong calves, and the frequency is only increased in the running community because of the state of the game."
Unfortunately, having strong calves is not just uncomfortable — it can lead to changes in the joints not only of the foot and ankle but can also cause abnormal movement of the knees and hips. common injuries seen in athletes, such as Achilles' tendonitis, plantar fasciitis, shin splints, and anterior knee pain to name a few, ”he points out.
Here are 10 technically approved ways to relieve calf tension.
01
Try This Inner Stretch In and Out
Although the muscle most often associated with calf calf is gastrocnemius, there is another very important muscle that is often overlooked and the key to successful running, Mara Kimowitz, a physiotherapist and owner of StretchSource, points out. “The soleus is a small muscle that extends from the knee to the ankle and hides beneath the large gastrocnemius. The soleus muscle is primarily used to push down while running and to provide energy. "You lift this inner and outer ankle extension, which will help build ankle, foot, and knee joints in athletes and stretch the soleus. Start by standing facing the wall with your feet together. Return your right foot about two feet from the wall. Keep the right heel down as you bend your left knee until you feel comfortable. Hold the stretch for 15-30 seconds. Repeat bending the back foot around the outside.
02
Foam Roll Calf Complex
Miller explains that foam rolling should be your way to release the calf, as it "helps to increase muscle circulation while at the same time preventing or overuse the muscles to relax."
03
Or, Use the Ball Instead
Elizabeth Gardner, MD, a Yale Medicine sports doctor in the department of orthopedics & rehabilitation, prefers to use lacrosse ball or softball instead of a foam roller. Sit with your legs straight in front of you. Place the ball under your calf, almost between your knee and your ankle. Slowly move your leg to the side to massage the muscles. Slowly allow the ball to move up and down your leg, so that it reaches all the muscles. “You can determine how deep the massage is by applying low or low pressure to your leg. If you find any hard or painful areas, spend a lot of time in this area, ”he advises.
04
Stretch the Wall Calf
"Calf wall extension is a very common extension, and it is still one of the best, not to mention that you can do it almost anywhere," notes Gardner. Standing about one or two feet from the wall, step on any raised object on the floor. Move forward with your right foot so that your toe is against the wall and your heel is firmly in the ground. “You can lean against a wall if necessary,” he suggests. lean slightly against the wall until you feel a stretch behind your leg. Be sure to hold the stretch for at least 30 seconds, then repeat on the other leg.
05
Or, Try High Heel Stretching
Per Gardner, high heel height is an improved version of an extended wall. Here you should stand on both feet in a flat, secure, elevated position, such as a ladder or a block of yoga. “It helps to have a wall or something nearby to hold on to,” he explains. Stand with your heels hanging on the back edge. Without losing your balance, let your heel drop by moving your weight back, until you feel comfortable. “Changing the angle of the foot, rotating inward or outward, may help to stretch other areas of the calf; doing this exercise with your knees slightly bent is another option, ”he adds. As with all strings, make sure you hold this for at least 30 seconds and do both sides.
06
Stretch Calf Complex
If you do not have a foam roller, Miller recommends stretching the calf for at least 20-30 seconds, "allowing the muscles to return to their normal length, in order to reshape the biomechanics of the ankle."
07
Secure Your Anterior Tibialis Muscle
The anterior tibialis muscle is the anterior shin muscle, which pulls the ankle toward the waist, explains Miller. "When the calf complex is strong, this will directly cause weakness in the anterior tibialis muscle," he says. "By tightening the anterior tibialis, the foot will now be able to lower the foot into the heel strike, preventing unnecessary stress by using a lower limit."
08
Strengthen Hip and Core
“The hip and spine help control the pelvis and the entire lower extremity as the leg meets the ground,” Miller said. "If the pelvis is unstable and the pelvis does not function properly, there will be a significant increase in pressure in the lower extremities."
09
Use Your Weight
Gail Barranda Rivas, a personal trainer and instructor for Pilates in WELL New York, suggests doing the following exercise. Start by entering the four-dimensional area, placing your palms under your shoulders, underneath the hips, and extending one leg back, pressing the ball of the foot hard against the floor to push the heel back. “It helps if you're on a grippy mat so your foot doesn't slip back,” she says. Engage your upper back muscles and tuck your pelvis in slightly, so you're also firing up your core, upper back, and hamstrings. “Slowly rock back and forth on the ball of the foot (also rotating the ankle in a circle), each time trying to drive the heel further and further back.” Switch and do the same thing on the other side.
10
Use a Theraband or Stretch Strap
Rivas also suggests using either a Theraband or stretch strap, then following these instructions. Lie on your back and place the band underneath the arch of one foot, while keeping the other knee bent. Loop your hands firmly around the band and drive the heel straight up to the ceiling. Soften the knee slightly and then see if you can lengthen the leg a bit more. Try to keep the lower back down on the mat as you do this and you'll also get a nice hamstring stretch as well (everything is connected). Rotate the foot in the band to also find some mobility in the ankles. “Lack of mobility in the ankles is part of the reason why the calves get tight,” she points out. Switch and do the same thing on the other side.