Understanding human anatomy is unambiguously essential knowledge of any athlete, regardless of discipline and qualifications. This is necessary for a better understanding of their actions during training and the possibility of improving the result.
However, in certain disciplines, certain muscle groups are more important. For example, when jogging, you should focus on studying the structure and functioning of the legs - you need to know about each muscle separately. This article will describe in detail the soleus muscle and how to train it.
What is the soleus muscle?
First of all, it is one of the most important tools of any athlete. Running, jumping, martial arts and other sports require a well-developed soleus muscle. Let's figure it out better.
Anatomical structure
The soleus muscle is located directly under the biceps gastrocnemius. Attached to the fibula, it has a wide, flat shape.
It uses the Achilles tendon to connect to the calf muscle. When the leg is straightened, it is not visible - it appears when the leg is bent, raised on the toe.
Functions of the soleus muscle
The soleus muscle is responsible for extending the foot towards the sole. It manifests itself when running, squatting, jumping. It works, as a rule, in tandem with the gastrocnemius muscle - the load is distributed on them.
For example, at the beginning of the jump, when the legs are bent at the knees and there is an initial push with the toe and straightening of the legs, the soleus muscle is involved; when the legs are straightened, the calf begins to be used. Consequently, it is the soleus muscle that is responsible for the load when the legs are straightened.
Pain during exercise
There are various reasons for the occurrence of unpleasant sensations in the soleus muscle, but they all have one thing in common - severe pain. She will not allow easy running, walking. So what is causing this pain?
Causes of pain
The soleus muscle performs the following functions:
- Ankle extension
- Muscle venous pump function
Violation of each of these functions leads to unpleasant consequences, but more on that later. What are the reasons? T goes here
The main causes of dysfunction of the joint extension are as follows:
- Overexertion of a muscle during strenuous physical activity during exercise or daily life
- Injuries to the soleus muscle caused by external factors
Everything is very clear with the first point, but what about the second? Injuries can be caused, for example, by a defeat during martial arts - blows to the shin and others, or during accidents and other situations.
In general, any injuries inflicted from the outside. In both cases, severe pain occurs and walking is difficult. In some cases, a person cannot even move independently.
Dysfunction of the muscle venous pump entails more serious consequences - edema of the lower legs, loss of consciousness, inability to move, and others. The reasons can be both tight shoes and blockage of blood vessels.
What to do if pain occurs?
First of all, it is necessary to determine for which of the above reasons the pain occurred. If the cause is a malfunction of the venous pump, then the following recommendations should be followed:
- Take a lying or sitting position.
- Take off shoes and socks in order to maximize blood flow into the bloodstream.
- If blood circulation has not returned to normal within 20-40 minutes, you should consult a doctor.
In the event that the pain is caused by overstrain of the soleus muscle, then:
- Provide complete rest to the muscles.
- If possible, make a therapeutic massage.
- During the first two days, avoid overheating the muscle, apply ice or a cold compress immediately after injury.
- Use warm compresses until complete recovery.
- The return to normalcy can take up to a month or more.
Soleus muscle training
Many sources claim that training the soleus muscle is not possible at home. However, it is not. As mentioned above, the soleus muscle is involved when the leg is bent at the knee.
The main and best exercises for the soleus muscle can be considered:
- Leg press. The exercise is performed on a special simulator - the required weight is selected, a recumbent position on the simulator is taken and the legs rest on the platform. Further, with smooth movements, the platform rises and falls at the expense of the legs.
- Squats. Squats should be performed while standing on your toes for best results. The interval between approaches is short - up to 30 seconds.
- Raising socks. The simplest exercise presented. Performed in a sitting position. Either a weight is placed on the knees, or the assistant sits down. Then the legs are slowly raised and lowered. The number of repetitions is individual and determined empirically.
- Soleus workouts should be done no more than twice a week and should not coincide with cardio workouts.
The soleus muscle is one of the most important in sports. Her training is definitely a must for athletes of all disciplines. The main thing in this matter is not to overdo it and monitor your health.
