If you notice any sensitive areas while doing so, hold the foam roller in place and flex your foot up and down 5-10 times. Place the colored contoured foam roller just to the outside of your tibia and massage the anterior tibialis for 30 seconds. Without it, you wouldn’t be able to run, jump, or even walk. This muscle on the front of your shin is responsible for dorsiflexion, the movement where your toes are drawn upwards to your shin. To effectively release the tension and alleviate pain in your calf muscles, you must first loosen the opposite muscle, the anterior tibialis. Switch to the front and hit the anterior tibialis (shin muscle) These are called trigger points we’ll come back to these shortly. Apply moderate pressure as you foam roll the muscle, making mental notes of areas that are more sensitive than others. Begin massaging the entire length of your calf with long, broad strokes. Position the Rolflex so that the contoured foam roller sits directly on the calf muscle. Warm up the calf with long foam roller strokes How to Foam Roll Tight Calves & Treat Muscle Injuries The larger gastrocnemius connects to the inside & outside of the femur. And just below the knee, the smaller soleus muscle attaches to the tibia and fibula. The two muscles connect at the base of the calf via the Achilles tendon, which transfers the power and energy from the calf through the ankle and foot so that you can run, jump, and walk. It’s a smaller, flatter skeletal muscle that is responsible for upright posture. The soleus lies underneath the gastrocnemius, closer to the center of the leg. The gastrocnemius is the visible muscle just below the skin, composed of two parts or “heads” that form a diamond shape. The calf muscle is composed of two muscles – the gastrocnemius and the soleus. If you’re dealing with calf pain or tightness in a specific region of the muscle, this should help you learn why. Calf Physiology: Structure & Functionīefore we dive into the foam roller technique, it’s important to understand the structure and function of the calf muscle. But by massaging the muscle with a foam roller, you can break down this tissue and effectively eliminate soreness and improve your calves’ range of motion. But stretching is unable to target the myofascial layer surrounding the muscle, the connective tissue that causes soreness. Stretching is an effective way to improve flexibility and partially reduce soreness in fatigued muscles. Prevent injuries like muscle strains caused by chronic tightnessīut why is a foam roller more effective than stretching?.Increase flexibility and range of motion that will allow you to run faster and jump higher.Reduce muscle fatigue and improve recovery times after training.Relieve tension that impacts your ability to walk, run, and jump.Among other benefits, foam rolling your calves helps: And if your calves are tight from overuse, injuries, or general lack of flexibility, foam rolling will help alleviate your calf pain and tightness. Your calves help you walk, run, and jump – without them, you wouldn’t be able to stand up straight. Then, I'll show you how to foam roll your calves with the Rolflex deep tissue massager. But how exactly do you foam roll for best results and without injuring yourself?įirst, I'll explain why you need to foam roll your calves and break down exactly what's causing your pain & tightness. The most effective way to improve flexibility and loosen tight calves is with a foam roller. Stretching can be effective but over only a long period of time. As a result, they’re also one of the most commonly overused muscles, especially for athletes.Īnd because they’re constantly in use, treating pain and tightness is difficult. He is also the Chief Clinical Officer of Rolflex.Ĭalves are one of the most active muscles in the human body, helping you stand, walk, and even travel up stairs. He specializes in myofascial release techniques to address soft tissue restrictions. Nic is known for his expertise in injury prevention, rehabilitation, and sports performance enhancement. He holds a Master of Physical Therapy (MPT) degree from Cal State University - Long Beach and has worked with hundreds of professional athletes from the MLB, NFL, NBA, and NHL. Nic Bartolotta is a physical therapist and holistic health practitioner.
0 Comments
Leave a Reply. |
Details
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |