Name: Gastroc and Soleus (Calf) SA Static Release
Uploaded: 2023-04-26T01:00:03.000Z
Duration: 4 min 5 s

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https://stream.mux.com/500Gd8Zjg8uMKNZlSUIFw5CRRvnXXqIuT02TQFtlgrwjw.m3u8

Learn how to properly perform the gastrocnemius and soleus calf self-administered static release in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, tissue targeting, and safe pressure application to reduce gastrocnemius and soleus muscle tone, decrease trigger points, and improve ankle mobility. Enhance ankle dorsiflexion range of motion while supporting optimal lower-extremity mechanics with this targeted self-myofascial release technique. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to reduce calf tightness, improve mobility, and restore optimal movement mechanics while reducing injury risk.

Introduction to Static Release Techniques

Understanding Lower Leg Dysfunction

Identifying Trigger Points in the Calf Muscles

Using Softballs vs Foam Rollers for Release

Techniques for Effective Static Release

Gastroc and Soleus (Calf) SA Static Release

This is Brent, President of B2C Fitness, in this video we're doing static release techniques for the calf, or foam rolling, self myofascial release, you've probably heard those terms before. Now, the calves tend to get bound down in lower leg dysfunction. The common thing that we see in lower leg dysfunction is a combination of eversion, that's the feet flatten out, and external rotation, which is the feet turnout, and the inability to dorsiflex. So the plantar flexors are tight, restricting our ability to dorsiflex. I'm going to have my friend, Laura, come out and help me demonstrate this exercise. Now, because we know what this lower leg dysfunction generally looks like, we can't kind of predict where our trigger points are going to be. So, the lateral gastroc here, does all three of the joint actions that I talked about before. It resists dorsiflexion as a planter flexor, it will cause some external rotation of the tibia, and it will evert my foot. So we expect to see a lot of trigger points in this upper lateral portion of the calf, or the lateral head, the outside head of this two-headed muscle here, being your gastroc. The other place we commonly see trigger points is your soleus. Now, this gets a little complicated, but your soleus will definitely resist plantar flexion, it can also do some external rotation of the tibia, as well as some eversion because of where the Achilles tendon attaches on the calcaneus. The most common places to find trigger points for the soleus are going to be here, right kind of in between the bottom of those two gastroc heads, which happens to be the middle of the belly of the soleus, as well as up here, which I know that's underneath the gastroc, or it kind of looks like I'm pointing at the gastroc, but the trigger point you guys will feel is way up in the corner here, right where the gastroc even starts to thin out a little bit. So I'm going to have Laura go ahead and sit down. I'm using a softball here, you can use a foam roll, that's fine, I'll kind of explain that here in a second. She's going to find the most tender point in her calf, which generally for Laura is right exactly where I talked about those points being. It's either right here in the middle of the head of her soleus, or right here on her lateral gastroc in the middle of that belly. Kind of just getting back to the foam roll versus the softball, I do find that as tendinous as the calf is, there's a lot of connective tissue, that a foam roll might not be enough pressure per square inch. At the end of the day all static release techniques are a matter of squishing muscles. We're just taking something hard and squishing the muscle between that object and bone. So by using a soft ball I'm reducing the amount of surface area, increasing the pressure per square inch. This has a huge advantage, I've seen people use the foam roll and then lift their butt up to try to get enough pressure, but chances are we're going to have to hold this position statically on a trigger point for 30 seconds to 2 minutes before we're going to feel a release, and it's that release that we're looking for to get us an increase in extensibility to get that trigger point to calm down. So Laura's using a softball here. If she wanted to progress even further she could actually put this leg on top of it, and then she's just going to hold, and you can see her face, 'yeah I feel that'. She's just going to hold that position until that trigger point goes away. Once again, it's going to take 30 seconds to 2 minutes for that to happen, you should feel a significant amount of discomfort reduce. Don't roll back and forth. I see that a lot, I see a lot of people roll over this spot over and over again. The thing that you're probably most likely to do in that scenario is start stimulating your pain receptors, which could make your trigger point worse. I hope you enjoy the video,  I hope you enjoy this technique, great for anybody with lower leg dysfunction. Once again, this was static release for your gastroc and soleus complex. Talk to you guys soon.

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Gastrocnemius and Soleus Self-administered Static Release:

Explain to your patient/client where their gastrocnemius and soleus are, and if necessary palpate them so they know where to exert pressure with the release tool.

Instruct your patient/client to assume a long sit position (sitting-up on their glutes with legs outstretched in front of them, propping themselves up with their hands behind them)

Ask them to place a foam roll, softball, or 

 tool underneath their lower leg, just distal to their knee.

Have your patient/client roll side-to-side and distal to proximal (from the knee to the Achilles tendon) using the release tool to scan for tender points.

When the most tender point is located have your patient hold still on that spot and attempt to relax.

If your patient/client requires more pressure, have them cross the leg not being released over the target leg.

Wait for the discomfort to subside or for a “release” (generally 30 – 120 seconds).

Move on to another tender point, or the next muscle to be released.

Lifting the butt off the floor using your hands (functional push-up) to increase pressure - Although this may be effective for increasing pressure, it also increases tension and muscle activity and may reduce the likelihood of achieving a release.

Using the wrong tool - As less of the body is contributing to the force exerted during this technique, it may be necessary to start with smaller, firmer tools, like a softball.

Gastroc and Soleus (Calf) SA Static Release

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Gluteus Minimus SA Release

Rectus Femoris SA Static Release

Vastus Lateralis SA Static Release

Fibularis Muscles (Peroneals) SA Static Release

Adductor Magnus (Posterior) SA Static Release

Adductor SA Static Release

Piriformis SA Static Release

Biceps Femoris SA Static Release

Tensor Fascia Lata (TFL) SA Static Release

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