About Calf Muscles
Thursday, November 06, 2008
Instructions
Features
Step 1:
The gastrocnemius muscle is what we visually associate with the idea of the "calf" muscle: it is the visible muscle. The Achilles tendon connects it to the heel, and it starts right behind the knee along the femur.
It has two heads: the lateral and the medial. Once the gastrocnemius muscle is fully developed, the lateral and medial heads will combine to look like a diamond shape.
The soleus muscle lies beneath the gastrocnemius muscle, along the back side of the lower leg.
The plantaris muscle covers the ankle bone.
Function
Step 1:
The gastrocnemius muscle's job is to lift the heel. This is also known as plantar flexion.The soleus muscle has the same function, but it only works when the knee is bent. The plantaris muscle's job is to rotate the ankle joint.
Warning
Step 1:
Because your calf muscles carry the vast majority of the weight of your body, it is common for calf strains to occur. Common symptoms include: pain and bruising and swelling along the calf, pain when rotating your ankle, pain or difficulty when trying to stand on tiptoe or to flex your calf, or a sudden pain at the point where your Achilles tendon joins the calf.
One of the primary causes of calf strain results from muscles that have not been stretched adequately.
There are many calf stretches that you can do: see the link below to find some that will work for you. If you do have calf strain that results in pain, ice and elevation are the best forms of treatment.
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Prevention/Solution
Step 1:
Another common source for calf pain comes from nocturnal leg cramps. hese occur often in childhood in the form of growing pains, but recur in adults as true muscle cramps. When you awaken to one of these, you will be able to feel that your calf has hardened--almost like a rock inside your leg. This shows how tightly your muscle has cramped.
No one really knows where these cramps come from. There are some ways you can keep from getting them, though. You can eat foods high in potassium, such as bananas, broccoli, saltwater fish, and potatoes. Make sure that your bed sheets aren't too tight, because that can force your toes into a cramping position while you sleep. Before you go to bed, stretch your calves for about five minutes. If you do get a cramp, apply a hot compress and stretch the muscle until the pain subsides.
Expert Insight
Step 1:
Calf massage can definitely reduce the risk of nocturnal cramps and reduce pain from an existing strain. See the link below for full instructions on how to massage the calf. Research has shown that you should move from the heel upward in a calf massage, though, and use the sides of the fingers to find and loosen knots as you massage. This muscle is one of the building blocks of your body--don't neglect it. Stretch your calf muscles on a regular basis.
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