How to ease tight soleus?
3 min read
Asked by: Karena Dennis
What does a tight soleus feel like?
The classic symptoms indicating a soleus strain are tightness in the entire calf muscle, stiffness, and pain that increases in intensity over several days or weeks. Swelling is typically mild; however, even the simple movements of walking and jogging will likely provoke and exacerbate the symptoms.
How do you know if your soleus is tight?
In order to test for a lack of ankle mobility or tightness of the soleus, position the foot perpendicular to a wall: Lunge knee towards wall keeping heel on the ground. Progressively move the foot back and re-test.
How do you massage a tight soleus?
Apply pressure and gradually stroke sideways across the muscle. Repeat this movement three times and then move a bit along the muscle.
How do you heal soleus strain fast?
Management and Treatment
- Rest: Stop running or physical activity to avoid further damaging the calf.
- Ice: Apply an ice pack or cold compress for 20 minutes every two hours. …
- Compression: Reduce swelling and fluid buildup by applying a compression bandage or wrap to the injured area.
Can I run through soleus pain?
After a bit of rest, the athlete may think they have recovered. However, soleus strains are notorious for returning when the athlete ‘feels better’. Often an athlete will resume running and after a few kilometers intense tightening begins.
How long does soleus take to heal?
In the less severe cases it usually takes up to three days for a pulled calf muscle to start feeling better. In the most severe cases that don’t require surgery a full recovery may take up to six weeks. In the case that the injury requires surgery the recovery period may extend up to six months to a full year.
What is soleus syndrome?
The superficial posterior compartment contains the distal portion of the sural nerve with the gastrocnemius and soleus muscles. Increased pressure in this compartment, or soleus syndrome, manifests itself as plantar flexion weakness and paresthesias of the lateral foot and distal calf.
Should you massage a strained calf muscle?
A correctly sized compression bandage can also be applied to help limit bleeding and swelling in the injured area. The No HARM protocol should also be applied which includes no heat, alcohol, running or activity, and no massage. This will help ensure decreased bleeding and swelling in the injured area.
How do you loosen tight calves?
Stretches to relieve tight calves
- Stand near a wall with one foot in front of the other, front knee slightly bent.
- Keep your back knee straight, your heel on the ground, and lean toward the wall.
- Feel the stretch all along the calf of your back leg.
- Hold this stretch for 20-30 seconds.
What is soleus syndrome?
The superficial posterior compartment contains the distal portion of the sural nerve with the gastrocnemius and soleus muscles. Increased pressure in this compartment, or soleus syndrome, manifests itself as plantar flexion weakness and paresthesias of the lateral foot and distal calf.
What does it mean when your soleus hurts?
Soleus injuries are relatively common in runners. This type of injury is known as an overuse injury, which is why endurance and long-distance runners are at higher risk. Injuries commonly occur as a result of fatigue or overtraining.
