Olympic Secrets: the Cause and Treatment of Achilles Tendon, Shin

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Olympic Secrets: The Cause and Treatment of Achilles tendon, Shin Splint, and Plantar Fascia Injuries Achilles Tendonitis, Shin Splints, Plantar Fascitis- these hard-to-treat, often career-ending injuries strike fears in the heart of many an athlete. In this article, you will discover how and why a little known and often overlooked muscle, the soleus, is the hidden cause behind these debilitating injuries. Injury to the soleus muscle is the primary cause behind the majority of Achilles tendon, shin splint, and plantar fascia injuries. Perhaps no other muscle in the body has a more effect on athletic performance. The Soleus Cascade The soleus is the small hand-shaped muscles behind the large calf (gastrocnemius) muscles. Most athletes will only stretch 15-30 seconds- long enough for the calf to loosen, but not long enough for the soleus to relax as well. Over time, the soleus muscle shortens, leading to microscopic tearing and the formation of scar tissue. This in turn pulls in the deep flexor muscle of the foot, which run down the inside of the leg behind the tibia bone and in front of the Achilles tendon, then behind the ankle bone and attach on the bottom of the floor. The deep flexor muscles will then shorten and also form scar tissue. With the soleus and the deep flexors shortened and forming scar tissue a tremendous load is placed on the Achilles tendon, resulting in its own shortening and formation of scar tissue. This Soleus Cascade is the number one cause of Achilles tendon, shin splint, and plantar fascia injuries. Healing and Prevention In order to prevent or healthese injuries, stat by warming up the soleus and deep flexor muscles with moist heat for 15 minutes. You can use ultra-sound, a hydrocalculator, or soak a hand towel in very hot water from the sink. Next massage the soleus. As you rub the muscle, feel for band-like areas that are tight, tender, or painful. Only use moderate pressure and pay close attention to the amount of pain that you feel. Pain usually means tissue damage. If you are too aggressive you may create more injury. On a 1-10 pain scale (1 low and 10 high), never exceed “8”. Then, carefully massage down the length of the soleus muscle. It should take 5-7 minutes to go from the inside of the top of the calf to the ankle bone. Next, stretch the quadriceps and hamstring muscles, holding for 60-90 seconds. It is important to stretch the gastrocnemius longer (90-120 seconds), so that the soleus will release. After these steps, you can do your workout. Make sure to keep your lower legs warm- wear, tights, sweats, or leg warmers. After your workout, repeat the STRENGTHS as described above, then ice massage the soleus for 10-12 minutes. DO NOT EVER ICE. Fill up some Styrofoam cups with water and keep them in your freezer. When you need to ice, cut off the top two inches of the Styrofoam, but leave the bottom inch to hold onto for insulation. Repeat this treatment for four to five days a week until the injury is gone. You must also strengthen the Tibias Anterior muscles by doing two sets of 10 toe raises against resistances, three to four times a week. .

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Gastrocnemius and Soleus Muscle Stretching Exercises
KEVIN A. KIRBY, D.P.M. www.KirbyPodiatry.com www.facebook.com/kevinakirbydpm Sports Medicine, Foot Surgery, Pediatric & Adult Foot Disorders 107 Scripps Drive, Suite #200, Sacramento, CA 95825 (916) 925-8111 Gastrocnemius and Soleus Muscle Stretching Exercises Gastrocnemius Stretch Soleus Stretch Figure 1. In the illustration above, the gastrocnemius muscle of the left leg is being Figure 2. In the illustration above, the soleus stretched. To effectively stretch the gastroc- muscle of the left leg is being stretched. To nemius muscle the following technique must be effectively stretch the soleus muscle the following followed. First, lean into a solid surface such as a technique must be followed. While keeping the wall and place the leg to be stretched behind the back foot pointed straight ahead toward the wall other leg. Second, make sure that the foot behind and keeping the heel on the ground, the knee of you is pointing straight ahead toward the wall. the back leg must be flexed. During the soleus Third, tighten up the quadriceps (i.e. thigh stretch, it helps to try to move your hips further muscles) of the leg that is being stretched so that away from the wall and to drive your back knee the knee will be as straight as possible. Now toward the ground, while still keeping your heel on gradually lean into the wall by slowly bending your the ground. Just before the heel lifts from the elbows, with the heel of the foot always touching ground, stop and hold the stretch for 10 seconds, the ground. Just before the heel lifts from the trying to allow the muscles of the lower calf to relax ground, stop and hold the stretch for 10 seconds, during the stretch.
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