What do you recommend for rehabilitation in the Soleus ? My eft Soleus is very weak due to a injury. I am slowly rebuilding the strength. trying to isolate the soleus muscle
seated single-leg leg raises, combined with the RollStretch 'sitting on a stick' exercise. When you think you're ready, try doing little hopping movements up and down in the shower - I worked up from being able to do 30 or 40 of those in the shower to doing sets of 300 for a total of 1000 or so a couple of times a week (this took months) - the action here is the same as what you do when you skip (jump rope). So not going to any great height, vertical movement of an inch or two, and keeping the body as relaxed as possible and literally just popping up and down. This rehabbed my torn soleus completely.
Not at all. The full squat is a resting position for much of the world, who do not use chairs. If you can't do this, then of course be careful in trying, but in time literally everyone can learn to squat. We have many programs that can help you.
Put something under the heel, just thick enough so that the heel doesn't come off it. Reason to do this is proprioception - in order to remap what the brain thinks is the correct length tension relationship in this muscle, all of the foot must be on something firm while you are working the fascia. The proprioceptors, as sense organs, are most numerous in the soles of the feet, and next most numerous in the palms of the hands.
Thanks for the video :) If there are varicose veins on the leg/calf, and assuming no acute pain, do you guys have an opinion if this massage method is a a good or bad idea? Would a modified version be better where you only roll upwards in the direction that blood is meant to flow through the leg veins, or best to avoid, or no issue? Thanks again, appreciate your work!
Agree 100% that only using up strokes (direction of blood flow) is an excellent approach if you have varicose veins. Thanks for posting, Tim; this helps everyone.
If you have an anchor point, tie a band to it, and step into the loop. Position the band around the front of your shin, low down to the ankle. Now load the band-this will draw the shin back relative to the foot. Now see what the movement feels like, This "joint distraction" technique has helped many in the past. Another approach is to stretch anterior tibialis and the top of the foot before you try the soleus stretch. Please let us know if either of these work for you.
Go to Squatuniversity channel. He has several videos about addressing the pinching sensation of the ankle joint. I used his band distraction along with Kit’s rollstretch and my pinching was gone! Hope that help.
I add one more suggestion - try stretching your insteps first - if the insteps are tight (that is, if your toe point is not so good) that tension is going to block the essential sliding movement of the tibia over the talus, and that both limits the stretch you can get in soleus AND creates the sensation of "blocking". Please do let us know how you go with this, as it's a very common problem.
What do you recommend for rehabilitation in the Soleus ?
My eft Soleus is very weak due to a injury. I am slowly rebuilding the strength. trying to isolate the soleus muscle
seated single-leg leg raises, combined with the RollStretch 'sitting on a stick' exercise. When you think you're ready, try doing little hopping movements up and down in the shower - I worked up from being able to do 30 or 40 of those in the shower to doing sets of 300 for a total of 1000 or so a couple of times a week (this took months) - the action here is the same as what you do when you skip (jump rope). So not going to any great height, vertical movement of an inch or two, and keeping the body as relaxed as possible and literally just popping up and down. This rehabbed my torn soleus completely.
that bend is rough on the knee
Not at all. The full squat is a resting position for much of the world, who do not use chairs. If you can't do this, then of course be careful in trying, but in time literally everyone can learn to squat. We have many programs that can help you.
I tried this and my heel still comes off the surface. Not sure how to keep the heel down.
Put something under the heel, just thick enough so that the heel doesn't come off it. Reason to do this is proprioception - in order to remap what the brain thinks is the correct length tension relationship in this muscle, all of the foot must be on something firm while you are working the fascia. The proprioceptors, as sense organs, are most numerous in the soles of the feet, and next most numerous in the palms of the hands.
Thanks for the video :)
If there are varicose veins on the leg/calf, and assuming no acute pain, do you guys have an opinion if this massage method is a a good or bad idea? Would a modified version be better where you only roll upwards in the direction that blood is meant to flow through the leg veins, or best to avoid, or no issue? Thanks again, appreciate your work!
Agree 100% that only using up strokes (direction of blood flow) is an excellent approach if you have varicose veins. Thanks for posting, Tim; this helps everyone.
@@KitLaughlin Thanks for the feedback. Looking forward to playing with this method.
What would you recommend if there is a blocking or pinching sensation at the front of the ankle joint during this exercise?
If you have an anchor point, tie a band to it, and step into the loop. Position the band around the front of your shin, low down to the ankle. Now load the band-this will draw the shin back relative to the foot. Now see what the movement feels like, This "joint distraction" technique has helped many in the past. Another approach is to stretch anterior tibialis and the top of the foot before you try the soleus stretch. Please let us know if either of these work for you.
Go to Squatuniversity channel. He has several videos about addressing the pinching sensation of the ankle joint. I used his band distraction along with Kit’s rollstretch and my pinching was gone! Hope that help.
@@felixduong5162 Why don't you add any useful detail from SU here-we're always happy to learn.
Kit Laughlin It’s here Kit ua-cam.com/video/ILSbK8RnGdI/v-deo.html. The video is short and to the point. I’m happy if my sharing is helpful :)
I add one more suggestion - try stretching your insteps first - if the insteps are tight (that is, if your toe point is not so good) that tension is going to block the essential sliding movement of the tibia over the talus, and that both limits the stretch you can get in soleus AND creates the sensation of "blocking". Please do let us know how you go with this, as it's a very common problem.