Soleus pain
Soleus pain
i have sharp quick pain around the Soleus and upper flexor digitorum longus muscles adjacent to the tibia bone after a session. It hurts after when i apply pressure on it (walking) for a little while, then it goes away. Any good soleus exercices or preventions i should take/do
-
- Post Master General
- Posts: 3394
- Joined: 18 Oct 2002 20:25
- Location: Greater Santa Cruz, CA
- Contact:
-
- Shredalicious
- Posts: 64
- Joined: 24 Jul 2005 16:01
- Location: Sudbury, Ontario, Canada
Shin splints usually go away when I perform this stretch.
Get on your kness with your feet under your ass, make sure your feet are straight (not turned to either side) w/ the arch of your foot flat on the ground. Do it with shoes on or you'll get some serious pain in your toe knuckles. Now lean back with your hands on the ground behind you to ease yourself back as far as you can, with most of the weight resting on your feet.
You'll feel a stretch between the arch of your foot up to the ball of your ankle.
Doing a lunge stretch could help as well.
Get on your kness with your feet under your ass, make sure your feet are straight (not turned to either side) w/ the arch of your foot flat on the ground. Do it with shoes on or you'll get some serious pain in your toe knuckles. Now lean back with your hands on the ground behind you to ease yourself back as far as you can, with most of the weight resting on your feet.
You'll feel a stretch between the arch of your foot up to the ball of your ankle.
Doing a lunge stretch could help as well.
-
- Shredalicious
- Posts: 64
- Joined: 24 Jul 2005 16:01
- Location: Sudbury, Ontario, Canada
Thanks Jake, I'll give that exercice a try. Post the lunge stretch as well .
I hope this will help stop the pain in my soleus (that's the muscle on the inside your mid-leg, right right adjacent to your (tibia) bone).
I hope this will help stop the pain in my soleus (that's the muscle on the inside your mid-leg, right right adjacent to your (tibia) bone).
Last edited by Mathieu Latulippe on 24 Jul 2005 19:32, edited 2 times in total.
-
- Post Master General
- Posts: 3394
- Joined: 18 Oct 2002 20:25
- Location: Greater Santa Cruz, CA
- Contact:
Didnt see your reply until now.
With toe taps, stand with your weight distributed over one leg. With the other leg, tap your toes (as if listening to music) very quickly, each time, bringing your toes as high as they go. Excercise the full 2-3 inches of movement while, of course, leaving your heel on the ground. I like to do the taps in the shower in the morning, or especially after a shred session. When it starts to burn, (and it will start to burn!) keep going. You will start top feel your tibialis anterior areas feel almost numb- you will grow to enjoy this feeling
Of course, make sure to alternate between legs.
Note; I never do these taps sitting down. I dont know if they would work that way, so I dont recomment trying it. ALSO, I do the taps with my tapping leg almost directly under my body, maybe just a few inches in front. Do not stick your tapping leg too far out in front of your body as this may result in a less intense workout.
With toe taps, stand with your weight distributed over one leg. With the other leg, tap your toes (as if listening to music) very quickly, each time, bringing your toes as high as they go. Excercise the full 2-3 inches of movement while, of course, leaving your heel on the ground. I like to do the taps in the shower in the morning, or especially after a shred session. When it starts to burn, (and it will start to burn!) keep going. You will start top feel your tibialis anterior areas feel almost numb- you will grow to enjoy this feeling
Of course, make sure to alternate between legs.
Note; I never do these taps sitting down. I dont know if they would work that way, so I dont recomment trying it. ALSO, I do the taps with my tapping leg almost directly under my body, maybe just a few inches in front. Do not stick your tapping leg too far out in front of your body as this may result in a less intense workout.
My name: Jeremy Mirken, AKA Chocolatey Shatner, AKA jerk enemy rim.
I kick it with trunk chef elf and liz luck key my.
I kick it with trunk chef elf and liz luck key my.
-
- Shredalicious
- Posts: 64
- Joined: 24 Jul 2005 16:01
- Location: Sudbury, Ontario, Canada
The lunge stretch is hard to describe. Basically tho, u just want to bend one knee about 90 degrees while pushing your other leg back with your toes on the ground and your heel pointing up. Make sure you keep your back straight, and you can lean back a little to feel the stretch even more.
It stretches out your quads and hips very well.. take it slow and eventually you'll nearly have your leg straightened out behind you. Try to keep your knee from touching the ground. Once you can do this, put your arms straight out to your sides and turn AWay from the leg that is behind you and try to hold it.
Remember to just take your time it can be a very relaxing stretch or a very uncomfortable and painful position if you rush it. Try to hold any stretch for at least 20 seconds.
This won't DIRECTLY help your shin splints but combined w/ the kneeling stretch and some other basics like the butterfly stretch and hurdle stretch (for your hamstrings and glutes) your pains will start to disappear.
Squats help too - before stretching, with or without weights.
PS. if u keep pushing your leg back eventually u'll be able to do front splits (don't keep the ball of your foot on the ground tho)
It stretches out your quads and hips very well.. take it slow and eventually you'll nearly have your leg straightened out behind you. Try to keep your knee from touching the ground. Once you can do this, put your arms straight out to your sides and turn AWay from the leg that is behind you and try to hold it.
Remember to just take your time it can be a very relaxing stretch or a very uncomfortable and painful position if you rush it. Try to hold any stretch for at least 20 seconds.
This won't DIRECTLY help your shin splints but combined w/ the kneeling stretch and some other basics like the butterfly stretch and hurdle stretch (for your hamstrings and glutes) your pains will start to disappear.
Squats help too - before stretching, with or without weights.
PS. if u keep pushing your leg back eventually u'll be able to do front splits (don't keep the ball of your foot on the ground tho)
-
- Shredalicious
- Posts: 64
- Joined: 24 Jul 2005 16:01
- Location: Sudbury, Ontario, Canada
Right on Jake, you've been a great help! Kudos to you.
I did the toe taps.. fealling the burn! I never felt my flexor digitorum longus muscle burn like that.. twas neat. I'm familiar with the lunge stretch from Karate. I will do these stretches in hopes of becoming immune to shin splints for the near future. These are to become invulnerable lower-limbs muscles, a sacrosanctity from "shin splints"
I did the toe taps.. fealling the burn! I never felt my flexor digitorum longus muscle burn like that.. twas neat. I'm familiar with the lunge stretch from Karate. I will do these stretches in hopes of becoming immune to shin splints for the near future. These are to become invulnerable lower-limbs muscles, a sacrosanctity from "shin splints"
The sit on your feet stretch is good, but don't do it in shoes! It will hurt but only until you can lay your shin and foot in a straight line, and you will eventually be able to.
Try PNF stretches in that position to get further down - contract your shin so you are pushing your toes into the floor for about 5-10 seconds, then as you relax push your shin flat, and actually try and lift your toes off the floor.
It's important to not sit between your feet or twist your foot so that it's not facing straight down, or you could damage your knees.
http://www.exrx.net/Stretches/TibialisA ... eling.html
You might also want to stretch your calves too, I find it helps, I like this one, but more extreme position.
http://www.exrx.net/Stretches/Gastrocnemius/Wall.html
Try PNF stretches in that position to get further down - contract your shin so you are pushing your toes into the floor for about 5-10 seconds, then as you relax push your shin flat, and actually try and lift your toes off the floor.
It's important to not sit between your feet or twist your foot so that it's not facing straight down, or you could damage your knees.
http://www.exrx.net/Stretches/TibialisA ... eling.html
You might also want to stretch your calves too, I find it helps, I like this one, but more extreme position.
http://www.exrx.net/Stretches/Gastrocnemius/Wall.html
Robert Elm
-
- Shredalicious
- Posts: 64
- Joined: 24 Jul 2005 16:01
- Location: Sudbury, Ontario, Canada