Page 11 - physix gear e-magazine

The Ultimate Guide To Self-Massage

GASTROCNEMIUS/SOLEUS

• The gastrocnemius originates from just behind both sides of the knee
and inserts onto the Achilles tendon.
Anatomy and • The soleus originates from just below the knee and inserts onto the
Function Achilles tendon.
• The gastrocnemius is responsible for plantarflexion of the foot and
knee flexion.
• The soleus is responsible for plantarflexion of the foot.
• Excessive tension in the gastrocnemius can cause pain at the site of
Reasons to Treat injury, further down the kinetic chain (in the Achilles tendon or plantar
fascia), or further up the chain at the anterior/posterior knee.
• Place one foot up on a low bench.
Set-up • Place the Stick along the posterior surface of your lower leg with your
palms facing forward.
• From the starting position, roll the stick up and down the lower leg.
• To work more on the individual heads of the gastrocnemius, focus
Performance thepressure on the medial and lateral portions of the calf just below
the knee.
• Roll for 30–60 seconds, and then switch legs.
Alternate Modalities • None.

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