5 ejercicios para aliviar el dolor del gemelo y prevenir las molestias

Are you one of those who constantly suffers from calf pain? If you enjoy running, it's very likely you've experienced calf pain recently. Stay with me to discover 5 simple exercises that will help you relieve and prevent calf pain. 0:00 INTRO Hello friends, welcome back to Physiotherapy at Your Fingertips. When we talk about the calf, we usually refer to the calf muscle complex, which includes the gastrocnemius (or calf muscle) and the soleus, which work together to move the ankle through plantar flexion. The gastrocnemius is composed of two muscle bellies and originates above the knee on the femur. The soleus is a relatively unknown muscle located between the gastrocnemius and the tibia, originating along the back of the tibia and fibula. These muscles are used extensively during activities like walking, running, and cycling. It's very common to find weekend athletes who report pain in this area when performing activities they aren't used to. So, if you have persistent calf pain or want to prevent it through strengthening, I encourage you to join me for the next 10 minutes to complete the exercises with me. 2:08 MATERIALS NEEDED To perform the exercises, you'll only need a foam roller and something to lean on. 2:16 FIRST EXERCISE I personally like to start with a gentle massage of the calf muscles (gastrocnemius and soleus) using a foam roller. If you don't have one, don't worry, you can use a tennis ball. Simply lie on your back and place your calf on the foam roller. You can cross one leg over the other to add more pressure and make the massage deeper. Move back and forth to massage the entire length of your calf, for as long as you like. The procedure is the same with the ball; you'll just need to be more careful with your movements so the ball doesn't roll away. This pleasant massage will help warm up and prepare the muscle group. 3:29 SECOND EXERCISE Next, position yourself as if you were going to do a push-up. Again, place one leg over the other to increase the intensity of the stretch. Dorsiflex your foot, letting your entire body weight fall onto the supporting leg. Hold for 45 seconds. This pleasant stretch will help relieve pain thanks to the neurophysiological processes associated with the elongation of the muscle spindle. 4:26 THIRD EXERCISE Let's continue with another stretch. For this one, you can use the edge of a step or a wall. It's very simple. Extend your leg completely. Place your foot in maximum dorsiflexion to feel the stretch in the back of your calf. It's very important that your knee doesn't bend during the stretch. Hold the position for 45 seconds. 5:20 FOURTH EXERCISE Very well, now let's move on to the active part of the exercises. Enough with the massages and stretches. Lean on a chair, a wall, or a tree. Stand on one leg and raise your heel as high as you can. Hold the position for 5 seconds and relax. Complete 12 repetitions with me. 8:09 FIFTH EXERCISE We'll finish with a short exercise to strengthen the soleus muscle. It's basically the same exercise we did before; the only difference is that your knee should remain bent. Raise your heel as high as you can, hold for 5 seconds, and relax. Repeat the exercise 12 more times. 10:45 DOSAGE My sincerest congratulations! Completing these five exercises is no easy feat, so I want to congratulate you on your accomplishment. Adapt these five exercises to your abilities and your time. Don't hesitate to add more repetitions or minutes to the exercises if you want to work out for longer, or remove an exercise if you don't have much time. The important thing is that you dedicate time to your health and your body, even if it's just 10 minutes a day. Give it your all and repeat the routine 3 or 4 times a week. I'll be here waiting for you again whenever you need me to help you maintain your good health. I hope you enjoyed the video, that you'll share it with anyone who might need it, and that you'll come back soon to see some of my other videos.