Such an important muscle! Glad you know about it now!

Glad the video was helpful! Soleus strengthening can be super helpful and important to add to your program when battling Achilles tendinopathy.

I'm glad the video was helpful. The seated soleus machine at the gym is excellent for rehabbing soleus injuries. Best wishes with your recovery!

Glad to hear these types of exercises helped you. I think you are referring to eccentric contractions, which are often cited in achilles tendinopathy research.

@@RehabScienceThanks. Yes, I'm corrected - eccentric. :-) You mention research - does that mean that eccentric contraction's therapeutic benefit is now in debate? I cannot comment because I have nothing to compare it to. Of course it's not possible to perform only eccentric contraction I think so it may have been just the 'regular' contraction that helped lol.

@@Fomites Eccentric focused exercises still have good research support. However, some emerging evidence has suggested that heavy slow, full range contractions (concentric and eccentric contractions) can be just as effective. It really boils down to the individual and how they respond to each type of loading.

I hope these help you!

❤

You're welcome! Glad the video was helpful!

Thank you 🙏

No problem! Happy to provide these videos!

That is a cool paper! I remember Huberman talking about it.

@@RehabScience Seeing that video is what got me here!

Glad you liked the video!

No problem 👍

My pleasure!

My pleasure!

You’re welcome 😊

My pleasure!

Thank you!

No problem!

You’re welcome. Glad you found it to be useful.

You're welcome

Yes, another cool factor associated with soleus activity.

Glad it was helpful!

So glad to hear the video was helpful! Best wishes with your recovery and upcoming marathon!

Haha, no problem!

Hair search on KZfaq exercises for shin pain

Thanks!

Working on putting out fresh content all the time!

You're welcome

Yes, this has been discovered more recently in physiology based research.

👍👍

It’s hard for me to say for sure, without it evaluating you, but it sounds like the tear is probably more associated with your soleus rather than gastrocnemius.

@@RehabScience yea I wasn’t sure it was even the top of the Achilles.. how high does the Achilles finish from the floor up ?

I agree that loading this muscle more heavily later in the rehab process often is beneficial and important. However, many of the people who watch my channel request exercises that can be done without a lot of equipment, which is why I showed the ones I did in this video.

Awesome!

They will accomplish both things.

sir did u find any solution

Try Donkey calf raises, where your legs are straight but the upper body is at a 90 degree angle to the lower body. This position pre stretches the gastrocnemius and there is a lot of recent evidence that training muscles in their stretched position leads to more growth. Calf raises on a leg press machine follow the same principle.

I would aim for 2-3 sets of 10-15 repetitions 1-2 times per week.

You're welcome!

Thanks!

It will tend to help both, but more so the tibialis posterior as it helps with plantarflexion.

Definitely 👍

Sorry, what do you mean by ‘grugs’? If you meant drugs, then, no, I wouldn’t recommend them.

@@RehabScience hhhhhhh I mine medicine💊 I am not addicted

Usually, you want to start implementing these when they can be done with mild (3/10) or less pain. Or, you can start them when you can walk with minimal to no pain.

Yes, these are fine to do even if they create mild to moderate discomfort. Tendons actually tend to get better when we load them heavy enough that some discomfort is created. If your pain is flared up the next day, then you know the exercise session was too intense and you may need to dial it back a bit.

If you can’t raise up on your toes in a single-leg fashion, then I would try a double-leg calf raise. If this isn’t possible either, then you can sit down and wrap a band around your foot and point your toe using the band as resistance.

@@RehabScience Oohh Thank you!

Yes

The soleus muscle has been implicated more in running related pain issues, so it is possible that it is contributing to your symptoms. I would add these exercises to your routine a few times each week and see if your symptoms change.

@@RehabScience Thanks!!

hey did u add these exercises? i have that kind of pain in my soleus muscle. i hope you doing great!!

It’s likely not a strain if you recover that quickly and probably more of a sensitivity. Have you tried implementing a graded exposure program where you very slowly expose the area to more and more stress. Stop running right at the flare up point and then try to add a tiny bit more volume at the next session? Soleus strength is hugely tied to achilles and calf health in runners, so I would definitely also recommend doing the exercises in this video. Do you also practice single-leg hopping and/or jump roping? These things can also help condition the muscles and tendon for plyometric tasks.

@@RehabScience the hard part is it just goes suddenly, no build up. Feels just like a pull but heals too quickly. I can walk at 4.5-4.7 for an hour and nothing, same with elliptical, but running always pulls it. I do some jump rope (100 reps x 6 sets) in 10-minute intervals separated by walking on treadmill at 4.0-4.5. I will try these. Thanks!

Did these exercises help get over the soleus strain while running? I’m experiencing the same thing right now. No issue with walking or other activities but after about 5 mins of running my soleus begins to cramp pretty bad. Thanks!

guys did u find any solution

The research definitely has demonstrated that calf raises are one of the best exercises for reducing symptoms associated plantar fasciitis. The research doesn’t necessarily cite soleus as being connected, but it does show that calf raises load and desensitize the plantar fascia.

Anything I did did not work for Plantar Fasciitis. Then I did weighted calf raises and I am much better.

I will try to do one soon!

ik that GNM. helps us in the flexion of the knee and planterflexion of the ankle joint. but how can we say that after bending the knee the Soleus is fully contracting not GNM.

Bending the knee puts gastrocnemius into a position of active insufficiency, so more of the load is carried by soleus.

@@RehabScience okay thanks:)

No, that wouldn’t be useful in the physical therapy world. Exercises are verified for rehab purposes with EMG (electromyography).

Sorry to hear this happened to you. I would definitely find a new therapist. The idea that soft tissue work needs to be painful to be helpful is extremely outdated. In the meantime, I would give the area a few days to calm down and would use gentle mobility exercises (ankle pumps, stationary bike, slow walking) to help it recover. Once the area has calmed down, the soleus exercises in this video would be good to implement, especially since soleus weakness has been linked to achilles issues in runners.

@@RehabScience You May find this funny, but IT took me years to even find Out, that there is something called adhesion that can build Up in between muscle Areas. Here in Vienna Austria, No physical "Special" therapists (contacted about 25 over ten years) and even many consulted doctors, even in Hospitals DO NOT KNOW what a chronic compartment Syndrom (runners compartment syndrom) is and are also Fully unaware of the existence of the less serious Stage, "adhesion of certain muscles" I was left for many years with "you dont have thrombosis, and therefore No accute compartment Syndrom is visible". So there is IS nothing we can further do for you. Relax and use Magnesium Supplement was the doctors only advice 👍 After recently finding out about adhesion, i contacted a local massage therapists WHO Claims to be a physical expert. He had no Idea what i was talking about and im now left with what seems to be a compressed nerv, thats ranging from calf, over the Back of the knee- Up to the hip and right side groin 🙄 I tried hot baths, cold baths, anti inflamatory meds, Infrared light therapy, and a TENS device. The pain still constantly present. Any Idea which Nerv(s) could be the Reason? Or could there be a more serious Problem caused when performing brutally hard "massage"? One thing I remember before aborting the Treatment, the massage Guy suddendly pushed some Sort of Metal pen Very hard and painfully against the back of my toes and then even tried this on the Sole of my other foot (after i told him that His massage caused high pain in the Leg). Could this cause some nerve issues? If so which nerve could cause this widespread pain Up to the groin? 🙏Thx for your time.

You can turn off subtitles.

Many people struggle with developing their calf muscles. If you’re only using bodyweight, I would suggest adding more external load. One easy way is to hold a dumbbell in one hand, and then do calf, raises or, if you have access to a leg press machine, do heavier calf raises on that machine.

Sorry, that’s incorrect.