When it comes to completing a stretching program, our Oakville Chiropractors say some muscles can be easily forgotten.  Stretches for muscles of the neck, lower back, quads and hamstrings are well known and often included in pre and post workout programs.  But what about the calves?  These muscles help us walk, stand, run and jump, so they should be given a little TLC as well!

What are the Calf Muscles

There are two main muscles that make up the muscle group collectively known as the ‘calf muscles’.  The gastrocnemius is the main bulk of the muscle that you can easily grab with you hand at the back of your lower leg.  This muscle attaches just above the knee and inserts into the heel.  The fact that the muscle crosses two joints means it can contribute to two motions, flexing the knee and pointing the toes.  Your soleus lays underneath the gastrocnemius.  The soleus is a one joint muscle, and contributes to pointing the toes.  The soleus is the workhorse when it comes to maintaining a standing posture. Learn more about the anatomy of the calf.

The calf muscles can be responsible for pains in the knees and the feet.  Conditions like plantar fasciitis, Achilles tendonitis, shin splints or even knee pain can be due to tight calf muscles!  Having tight calves will alter walking mechanics, and can even start to cause problems in the hips and lower back if left untreated.  Simple daily lifestyle factors like wearing high heels or sitting all day (and therefore leaving the calves static) can lead to tightness and discomfort. 

Doctor Approved Calf Stretches

Our Oakville Chiropractor has put together a list of different variations of calf stretching to try.  These stretches can all be modified to stretch both the gastrocnemius and soleus.  Any of these stretches completed with a straight knee will stretch the gastrocnemius.  If you want to stretch the soleus, simple add a slight bend to the knee to target the deeper muscle!  If you have any questions, ask Dr. Steve or Dr. Jenn for advice on how to get the best stretch! 

Knee injuries are incredibly common.  Our Oakville chiropractor has put together a mid-level exercise program for people who are, or have previously, experienced knee pain.  No matter the cause of the knee pain, strengthening the knee is indicated in the management of most knee conditions. 

Knee Exercises and Treatment

Muscle imbalances often play a big role in knee pain.  When the muscles that cross over the joint aren’t working in harmony, it can cause the bony structures of the knee to glide in less efficient and more uncomfortable ways.  Trauma to the knee, as often seen in football or soccer, can cause ligament injuries and a resulting instability within the knee.  Strengthening these injuries is crucial to a full recovery.

If you are experiencing knee pain, our Oakville chiropractor can help get you back to the activities you love.  After a thorough assessment our chiropractor will provide hand-on treatment to address muscle tightness and joint restrictions, IFC to manage pain, acupuncture for neuro-modulation of the knee and exercise prescription to stretch and strengthen the affected knee. 

Download Free Beginner Knee Exercises 

The knee is a hinge joint, therefore it primarily moves in two directions.  Flexion and extension are the two main movements of the knee but there is a slight amount of rotation that happens at the knee joint as well.  Knee pain can be caused by trauma, mechanical issues, arthritis, or autoimmune diseases.

Slips, twisting on a planted foot, muscle imbalances, direct trauma to the knee and overuse injuries are common mechanisms of injury.  Common symptoms of knee pain include swelling, stiffness, weakness or instability, popping, clicking or locking.  In younger populations conditions like patellofemoral pain syndrome, patellar tendonitis, and ligament injuries are observed.  In older populations, meniscus tears and osteoarthritis related pain are more common.