Exercises to avoid overloads in solos and calves
We leave you several stretching and myofascial release exercises to avoid annoying overloads and future injuries to the triceps surae.
They sure sound like the main ones muscles from overloads and injuries related to running.
Today we delve a little more into them so that you can take care of them as they deserve.
Soleus and calves, the sural triceps
The twins (gastrocnemius) and the soleus form the so-called triceps sural, protagonist of many injuries in the sports field. Despite being strong and bulky muscles, they suffer from a lot of overload that tends to contractures and even fiber breaks.
The cufflinks They are located at the back of the calf (lower leg) and have a main function in knee flexion.
They are inserted into the calcaneus through the Achilles tendon. They are bulky and tend to become overloaded, causing fiber breaks and Achilles tendon problems when the situation worsens.
El soleus it is located under the calf, inserting from the back of the tibia and fibula to the heel. Its function is to extend the ankle with the knee straight.
When we are deeper, we often forget about it or mistakenly identify overloads in the twins.
Stretches and myofascial release
Next, we leave you several exercises of stretch and myofascial release what you can do after your workouts to avoid annoying overloads and future triceps sural injuries.
| Exercise | Description |
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| Soleus on knees
On your knees, rest your glute on your heels keeping your toes forward and flexed. Slide slightly back to feel the stretch of the soleus |
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| Cufflinks on wall
Lean against a front wall with your hands. Place one foot close to it with the knee bent and the other away with the knee extended and without lifting the heel. Progressively we try to bring the hips closer to the wall without losing the initial posture
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| Soleus on wall
In a position similar to the previous exercise, we flex the back leg to focus the stretch on the soleus. We gradually try to increase this flexion without raising the heel off the ground.
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| Step cufflinks
Using a step or curb support, place one or two feet supporting only the metatarsals on the step (depending on whether you are doing bilateral or unilateral stretching). Lift up slightly and lower yourself slowly by dropping your entire body weight on your heels. Don't bend your knee
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| Step soleus
In the starting position of the previous exercise, slightly bend your knees and maintain the bend throughout the stretch. Lift slightly and drop your entire body weight onto your heels without extending your knee. |
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| Myofascial release
Place a foam roller under your calves and with the help of your hands lift your body off the ground. Roll the roller foam lightly across the calf. For greater intensity you can do it on one leg
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Images source: training.com
Dra. Science of Physical Activity and Sport
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