Well at least that is what I am beginning to think. First late last fall I run myself into a bout of posterior tibial tendonitis. I bought the TP Therapy stuff and worked on it. It helped alot. Now I am fighting through pain on the opposite ankle in what I think are the peroneus longus tendon and the tibialis anterior tendons. The latest injury happened after running about a month ago. Its healing slowly but driving me looney tunes because I want to run and everytime I try to run just abit, I seem to set myself back.
So I have been trying to focus on healing and future injury prevention. I am starting to think that the injuries are related to the fact that my calf muscles are very tight. Does that make sense to anybody else. I have started to stretch multiple times a day, use the TP therapy stuff and a foam roller. I am hoping that this will increase the likelihood that I will be able to run pain free in the near future.
You might want to do some anterior tibialis work if your calves really hurt that much. There is often a pretty great imbalance in strengths and the more running you do the larger the imbalance becomes. Search online for anterior tib exercises and just pick a couple of them and try them out.
That’s a good question I’m far from being an expert on anatomy, but when I work my “soleus” I’m generally referring to the area between the meaty part of my calf (gastroc) and my achilles tendon. I could certainly be using the wrong terminology, though.
I have been dealing with calf issues in both legs for 6 months. I am seeing a Chiropractor who does ART. He is giving me a bunch of good stretches. I wish I could describe them here and do them justice. Consider finding someone who can do ART. I have the TP ball and roller and though that does help having the Chiropractor do ART makes a difference. It is painful.
Here are some stretches he gave me.
toes on the wall and lean into it
standard calf stretch with hands on wall and one foot back.
Stretching calf at stair.
He also has been stretching out my hip flexors, ITB, quads, etc. All the issues in the calves have now gotten to my hips becuase I have been over compensating. So do several more… I just can’t do them justice on here. I guess i am saying stretch it all.
JMHO, i would not suspect that tight calves are causing the problems with the anterior muscles and tendons. these tend to be more involved in the pronation/supination and arch support of the foot. i would look at: selection of shoes (arch support, forefoot cushion)/foot strike/running surface/recent increase in milage issues before tight calves.
to the other issues raised, i too am not an expert but have seen these issues.
stretching the soleus v the gastroc. the soleus attaches to the back of the shin, the gastroc attaches to the femur (thigh). when you stretch the calf with the knee straight then you are stretching the gastroc (the limiter). when you stretch the calve with the knee bent you take stress off the gastroc and stretch the soleus. so, you have to do both to stretch the calf. a good test for the soleus is to to be able to squat down completely with your feet flat on the floor. however, if you can’t that doesn’t mean it IS the soleus, could be other things like hamstrings.
as for the posterior tibialis, that doesn’t run over the heel bone so you can not stretch it with the calf. but i doubt that is the issue. the tendon of this muscle is a major support of the foot/arch and is very important in walking and running. problems with this can cause fallen arches (‘adult acquired flatfoot’). so again you want to be absolutly sure you have the right shoes. you might try a store with a camera/treadmill set up to get a video of your footstrike.
good luck
Try this…take a self adhesive ace bandage and wrap it around your ankle just above your achilles. The wrap should be tight but you only need to use a little (just wrap it around your ankle two or three times). After it’s wrapped than stretch your calves. I had the same problem and someone gave me this tip and the pain in my calves went away. Apparently, when you compress the ankle joint the calves release…Seemed to work for me and I have been running with my ankles wrapped and it has really helped.
I’m far from being an expert on anatomy, but when I work my “soleus” I’m generally referring to the area between the meaty part of my calf (gastroc) and my achilles tendon. I could certainly be using the wrong terminology, though.