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

Exercises to avoid overloads in soleus and calf muscles ,img_6097824cde6b3
physiotherapy-online.com/ / 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

Exercises to avoid overloads in soleus and calf muscles ,img_609782fe7d785

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

Exercises to avoid overloads in soleus and calf muscles ,img_6097830215881

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

 

Exercises to avoid overloads in soleus and calf muscles ,img_60978305afe4f

 

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.

 

Exercises to avoid overloads in soleus and calf muscles ,img_6097830947cc0

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

 

Exercises to avoid overloads in soleus and calf muscles ,img_6097830ea8eac

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.

Exercises to avoid overloads in soleus and calf muscles ,img_609783125fdbb

 

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

 

Images source: training.com

Exercises to avoid overloads in soleus and calf muscles ,img_5f2a72f4b7f53
Laura Garcia Cervantes.
Dra. Science of Physical Activity and Sport

Training Item Finder

Related publications

Button back to top
This website uses its own cookies for its proper functioning. By clicking the Accept button, you agree to the use of these technologies and the processing of your data for these purposes. Configure and more information
Privacy policy