Gastrocnemeous, Soleus Proper Muscle Stretch

Proper Calf Stretch (Gastrocnemius & Soleus Muscles)

 

The soleus is a little known muscle in the leg that can cause calf pain, especially in runners.

In this video Dr. Altaf Virani explains how to specifically stretch the gastrocnemius & soleus muscles.

https://youtu.be/yyXlc0ei0wE

 

Keep your right leg forward, foot flat on the floor, and extend your left leg straight back, placing your heel flat on the floor. Lean into the wall until you feel the stretch in the calf of the straight leg. Hold for 30 seconds and switch sides.

 

More Details About This Video:

The calf muscles are very important muscles. When they are sore or painful, they can cause many problems. Calf’s can be strained, sprained, pulled or even completely torn. Calf injuries usually occur as a result of a sudden pushing off movement or from excessive over-stretching of the calf muscles as demonstrated in jumping activities or during quick changes of direction.

 

Treatment includes: Rest, Ice and Compression during the acute stage, followed by a full rehabilitation program consisting of stretching and strengthening exercises.

 

DISCLAIMER: This video and any related comments are not medical advice. Doctor Altaf Virani is a licensed Chiropractor and Certified K-Tape Therapist; however, if he is not YOUR Chiropractor, he can’t possibly diagnose you through the internet. So please don’t use this information to avoid going to visit your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won’t help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional. Thank you!

 

https://www.youtube.com/channel/UCaI8fE2qRJdJ2DSiKmbgaDg

 

 

 

June 23rd, 2017

Posted In: Physiotherapy, Uncategorized, Working out

Tags: , , , ,

Cycling Near You

We all need a break from the cycling trainer in our basement, garage, or where ever we have it stored.

The winter months are tough when we cannot get out and ride. Especially when training for an upcoming event or scheduled ride like me with The Ride to Conquer Cancer. Aside from cycling, we should consider lower extremity and core strengthening that will help muscle fatigue on the long rides.

 

To shake things up consider the following beginner routine:

 

Day 1

  1. Barbell Rows: 3 sets 8-10 reps.
  2. Squats: 5 sets 5 reps (I added this exercise in). Big fan of squats.
  3. Lateral Pull Downs: 3 sets 8-10 reps.
  4. Dips: 3 sets 8-10 reps.
  5. Bicep curls: 8-10 reps.

Day 2

  1. Dead Lift: 5 sets 5 reps.
  2. Reverse Lunge: 3 sets 12-15 reps.
  3. Inverted Hamstring: 3 sets 12-15 reps.
  4. Dumbbell Shin Raises: 3 sets 12-15 reps.

Day 3

  1. Get on the trainer bike.

Day 4

  1. REST!!

Day 5

  1. Abdominal Kick: 3 sets 25 reps.
  2. Turkish Get-Up: 3 sets 25 reps.
  3. Side Plank: 3 sets 30-60 sec.
  4. T-Stabilization: 30-60 seconds per side.


Day 1
 – follow exercise listed.

Day 2 – On the trainer bike.

Day 3 – Rest!!!

Remember fitness success is 80% nutrition and 20% exercise. Fuel up your body with the proper nutrition before and after each work out. Nutrient Timing is Key!!

As with any exercise program, consult your primary health care provider before starting. Always practice safety first!

When attempting any exercise in the gym, proper form is key to a successful workout. If you are unsure of how to correctly undergo any exercise, be sure to research it first. Please click on the links in this article for helpful guides to safely perform your weight-training workout while utilising proper techniques.

Also See: 4 Fat-Burning Stationary Bike Workouts by: Amy Marturana

 

 

February 8th, 2017

Posted In: Cycling, Working out