Strengthening the soleus muscle and why you should do it heavy | The MSK Physio
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Strengthening the soleus muscle and
Strengthening the soleus muscle and why you should do it heavy | The MSK Physio
The soleus is a robust muscle that helps you do the push down movements (plantarflexion) with your ankle. It also helps protect against straining the ACL of the knee. Interestingly, the contribution of the soleus muscle is commonly seen to be reduced post ACL injury (Kotsifaki et al., 2022). Particularly with vertical jumping (Kotsifaki et al., 2022). This is a complex protective response that can be distilled down into the fact that we see less knee flexion during landing and propulsive mechanics after ACL injuries. Basically, we need more ankle dorsiflexion (loaded) to allow for increased knee flexion!
Soleus strength is also reduced after an Achilles rupture. (Heikkinen et al., 2017). This is due to a few variables such as tendon length, atrophy, subsequent architectural changes and reduced motor unit activation. This difference in size persists for up to 18 months regardless if one has surgery or not (Heikkinen et al., 2017). Strength deficits also persist! This may be due to general under loading and inadequate progressive overload (Lantto et al., 2016).
Tendon stiffness results from using heavy loads (Beardsley, 2018). Strength requires the skill of high threshold motor unit recruitment. High threshold motor unit recruitment also requires heavy loads, or moving fast (think jumping) (Beardsley, 2018). Increasing muscle size is another discussion altogether!
In this video we discuss the necessity of using heavy loads for the soleus and how to do it!
Find more of our content here:
https://www.themusculoskeletalclinic....
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#soleustrengtheningexercise #soleusmuscle #soleus #soleusstrength #calfexercises #calfstrengthening #gastrocsoleusstrengthening #gastroc-soleus #soleusexercises #calfstrengtheningexercise #achillespain #achillestendinitis #achillestendinopathy #gastrocnemius #gastrocnemiusexercises #gastrocnemiusstrengtheningexercises #soleusexercise #soleusstrengthening #strengtheningthesoleus #soleusmusclerehab #themskphysio
References:
Beardsley, C. (2018). Strength is Specific: The key to optimal strength training for sports (1st edition). Strength and Conditioning Research Limited.
Heikkinen, J., Lantto, I., Flinkkila, T., Ohtonen, P., Niinimaki, J., Siira, P., Laine, V., & Leppilahti, J. (2017). Soleus Atrophy Is Common After the Nonsurgical Treatment of Acute Achilles Tendon Ruptures: A Randomized Clinical Trial Comparing Surgical and Nonsurgical Functional Treatments. The American Journal of Sports Medicine, 45(6), 1395–1404. https://doi.org/10.1177/0363546517694610
Kotsifaki, A., Rossom, S. V., Whiteley, R., Korakakis, V., Bahr, R., Sideris, V., & Jonkers, I. (2022). Single leg vertical jump performance identifies knee function deficits at return to sport after ACL reconstruction in male athletes. British Journal of Sports Medicine, 56(9), 490–498. https://doi.org/10.1136/bjsports-2021...
Lantto, I., Heikkinen, J., Flinkkila, T., Ohtonen, P., Siira, P., Laine, V., & Leppilahti, J. (2016). A Prospective Randomized Trial Comparing Surgical and Nonsurgical Treatments of Acute Achilles Tendon Ruptures. The American Journal of Sports Medicine, 44(9), 2406–2414. https://doi.org/10.1177/0363546516651060
The soleus is a robust muscle that helps you do the push down movements (plantarflexion) with your ankle. It also helps protect against straining the ACL of the knee. Interestingly, the contribution of the soleus muscle is commonly seen to be reduced post ACL injury (Kotsifaki et al., 2022). Particularly with vertical jumping (Kotsifaki et al., 2022). This is a complex protective response that can be distilled down into the fact that we see less knee flexion during landing and propulsive mechanics after ACL injuries. Basically, we need more ankle dorsiflexion (loaded) to allow for increased knee flexion!
Soleus strength is also reduced after an Achilles rupture. (Heikkinen et al., 2017). This is due to a few variables such as tendon length, atrophy, subsequent architectural changes and reduced motor unit activation. This difference in size persists for up to 18 months regardless if one has surgery or not (Heikkinen et al., 2017). Strength deficits also persist! This may be due to general under loading and inadequate progressive overload (Lantto et al., 2016).
Tendon stiffness results from using heavy loads (Beardsley, 2018). Strength requires the skill of high threshold motor unit recruitment. High threshold motor unit recruitment also requires heavy loads, or moving fast (think jumping) (Beardsley, 2018). Increasing muscle size is another discussion altogether!
In this video we discuss the necessity of using heavy loads for the soleus and how to do it!
Find more of our content here:
https://www.themusculoskeletalclinic....
Facebook: themskclinic
Instagram: themusculoskeletalclinic
#soleustrengtheningexercise #soleusmuscle #soleus #soleusstrength #calfexercises #calfstrengthening #gastrocsoleusstrengthening #gastroc-soleus #soleusexercises #calfstrengtheningexercise #achillespain #achillestendinitis #achillestendinopathy #gastrocnemius #gastrocnemiusexercises #gastrocnemiusstrengtheningexercises #soleusexercise #soleusstrengthening #strengtheningthesoleus #soleusmusclerehab #themskphysio
References:
Beardsley, C. (2018). Strength is Specific: The key to optimal strength training for sports (1st edition). Strength and Conditioning Research Limited.
Heikkinen, J., Lantto, I., Flinkkila, T., Ohtonen, P., Niinimaki, J., Siira, P., Laine, V., & Leppilahti, J. (2017). Soleus Atrophy Is Common After the Nonsurgical Treatment of Acute Achilles Tendon Ruptures: A Randomized Clinical Trial Comparing Surgical and Nonsurgical Functional Treatments. The American Journal of Sports Medicine, 45(6), 1395–1404. https://doi.org/10.1177/0363546517694610
Kotsifaki, A., Rossom, S. V., Whiteley, R., Korakakis, V., Bahr, R., Sideris, V., & Jonkers, I. (2022). Single leg vertical jump performance identifies knee function deficits at return to sport after ACL reconstruction in male athletes. British Journal of Sports Medicine, 56(9), 490–498. https://doi.org/10.1136/bjsports-2021...
Lantto, I., Heikkinen, J., Flinkkila, T., Ohtonen, P., Siira, P., Laine, V., & Leppilahti, J. (2016). A Prospective Randomized Trial Comparing Surgical and Nonsurgical Treatments of Acute Achilles Tendon Ruptures. The American Journal of Sports Medicine, 44(9), 2406–2414. https://doi.org/10.1177/0363546516651060
2 سال پیش
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