Calf Gastrocnemius and Soleus


Knee Patella, Injuries & Pain and  Ligaments

See Quadriceps Exercises


Peroneus Longus Brevis and Tertius Pain

 

Basically, the Peronius Longus muscle starts above from the head and upper two-thirds of the lateral surface of the fibula. It continues down running behind the lateral malleolus and attaches below on the lateral side of the base of the first metatarsal bone. It is part of three muscles known as the Peroneus group, Peroneus Longus Brevis and Tertius, The Peronius Longus plantar flexes and inverts the foot also supporting the arch.

 


The Extensor Hallucis Brevis arises from the calcaneus and attaches on the 1st proximal phalanx or the big toe where it help extend the big toe.

The Extensor Hallucis Longus starts at the anterior surface of the Fibula and also attaches below on the 1st Proximal Phalanx or big toe and helps extend it, but also causes dorsiflexion of the foot and ankle.


Extensor Digitorum Brevis Pain

 


Leg Day / Quads-Hamstrings-Calves-Glutes

Leg Day / Quads-Hamstrings-Calves-Glutes

{Quadriceps and Hamstrings} {Commit to be Fit p186}

{Quadriceps and Hamstrings} {Commit to be Fit p186}

[hr] [hr]

{Commit to be Fit p187}

{Pressing motions engage the quads, hamstrings, and gluteus}

{Pressing motions engage the quads, hamstrings, and gluteus} {Commit to be Fit p188}

{Lunges target the Gluteus Maximus}

{Lunges target the Gluteus Maximus}{ is Commit to be Fit p189}

{Commit to be Fit p190}

Image (9) - Copy

{Commit to be Fit p191}


Workout Develpment & Muscle Combining Post Page

{Commit to be Fit p161}

{Commit to be Fit p161}

{Commit to be Fit p162}

{Commit to be Fit p162}

Push Day- Chest, Shoulders and Triceps

{Commit to be Fit p163}

{Commit to be Fit p163}

{Commit to be Fit p164}

{Commit to be Fit p164}

Pull Day- Back and Biceps Day

{Commit to be Fit Back Arms p164 }

{Commit to be Fit Back Arms p164 }

Leg Day-Quads, Hamstrings and Calves

{Commit to be Fit p163}

{Commit to be Fit p165}

{Commit to be Fit p166}

{Commit to be Fit p166}

{Commit to be Fit p167}

{Commit to be Fit p167}


Tibia, Fibula & Talus

 

Bones to remember:

    1. Tibia bone
    2. Tibial Platue
    3. Tibial Tuberosity
    4. Fibula
    5. Meniscus
    6. Talus

 

This is an illustration of the Tibia & Fibula connection to the Talus Bone forming the ankle joint

This is an illustration of the Tibia & Fibula connection to the Talus Bone forming the ankle joint.

{Tibia Fibula connection to the Talar Bone forming the ankle joint}
Tibia and Fibula bones with the interosseous membrane

Tibia and Fibula bones with the interosseous membrane

This shows the Tibia bone with the "Medial Malleolus" which is the hook shaped bone at the bottom of the Tibia Bone. It’s the bonny knot on the outside area (lateral) of the ankle joint.

This shows the Tibia bone with the “Medial Malleolus” which is the hook shaped bone at the bottom of the Tibia Bone. It’s the bonny knot on the outside area (lateral) of the ankle joint.

{Fibula}

{Fibula}


Piriformis Muscle and the Sciatic Nerve

(See Stretches)

(See Stretches)

{Piriformis p146}

{Piriformis p146}

{Piriformis p147}

{Piriformis p147}

 


Soleus (Behind the Gastrocnemius)

{Soleus lies under the Gastrocnemius and attaches from top under the knee joint, unlike the gastrocnemius which attaches to the Epicondyles of the Femur crossing the knee joint)

{Soleus lies under the Gastrocnemius and attaches from top under the knee joint, unlike the gastrocnemius which attaches to the Epicondyles of the Femur crossing the knee joint)

Action: The soleus as a major contributor in ones walking motion (Normal Gate). One of the most frequently used muscles in the body, the soleus, originates just below the knee on the posterior surface of the tibia and the posterior fibula. The soleus muscle is responsible for plantar flexion and acts as an antagonist to the anterior tibialis by limiting the amount of dorsiflexion in the foot. When the soleus muscle is injured or stressed, the body mechanics can be extremely compromised.

Pain: Primary symptoms of Soleus pain are heel pain and restriction in ankle flection   Walking  uphill or up and down stairs can be very difficult due to pain and tenderness . Leaving the soleus muscle in a shortened position for a prolonged period of time, as when women wear high-heels. Anything that cuts off circulation a

Attachment: The Soleus attaches above from the upper portions of  the bones of the lower leg (the tibia and fibula), and  joins with the gastrocnemius to attach with the Achilles tendon at the heel bone (Calcaneus).

{Achilles’ tendon attachment to calcaneus. The Soleus is in red behind the Achilles’}

{Achilles’ tendon attachment to calcaneus. The Soleus is in red behind the Achilles’}


(The Calf) Gastrocnemius & Soleus

See Exercises

 

1) Gastrocnemius

{Gastrocnemius P154}

{Gastrocnemius P154}

{Gastrocnemius p155}

{Gastrocnemius p155}

Soleus

Soleus (Behind the Gastrocnemius)

Action: The soleus as a major contributor in ones walking motion (Normal Gate). One of the most frequently used muscles in the body, the soleus, originates just below the knee on the posterior surface of the tibia and the posterior fibula. The soleus muscle is responsible for plantar flexion and acts as an antagonist to the anterior tibialis by limiting the amount of dorsiflexion in the foot. When the soleus muscle is injured or stressed, the body mechanics can be extremely compromised.

Pain: Primary symptoms of Soleus pain are heel pain and restriction in ankle flection Walking uphill or up and down stairs can be very difficult due to pain and tenderness . Leaving the soleus muscle in a shortened position for a prolonged period of time, as when women wear high-heels. Anything that cuts off circulation a

Attachment: The Soleus attaches above from the upper portions of the bones of the lower leg (the tibia and fibula), and joins with the gastrocnemius to attach with the Achilles tendon at the heel bone (Calcaneus).

‘;