I work with many runners in our clinic.  I often see restrictions in the soleus.  While the running community is warming up to soft tissue mobilization, many runners are still resistant to embrace it routinely and engage in it more so only when they are hurt or lacking flexibility.

STM (soft tissue mobilization) should be part of every runner’s maintenance program.  Why?  Simply put, repetitive stress takes its toll on the body.  Rolling or releasing the tissue increases blood flow, eliminates trigger points, and facilitates optimal soft tissue mobility and range of motion.

In the diagram below, you can see common trigger points in the soleus.  The X represents the trigger point & the red shaded area is the referred pain caused by the trigger point.

soleus-muscle-trigger-point-san-jose-roman-paradigm

In the case of the soleus, restricted dorsiflexion could lead to other biomechanical compensations with running.  Initially, this often creates a dysfunctional and non-painful (DN) pattern.  Over time, this may eventually become a dysfunctional and painful (DP) pattern forcing runners to seek medical care.  The terms DN and DP come from Gray Cook’s Selective Functional Movement Assessment (SFMA).

The gait cycle is certainly altered from dysfunction in this muscle.  If ankle joint dorsiflexion is compromised (a common effect of soleus restrictions), there can be increased strain on the quads and altered movement in the hip.  Overpronation and excessive hip adduction and internal rotation are common compensations seen with running.  Other signs and pathology that may be associated with a soleus trigger point may include:

  • Plantar fasciitis
  • Heel pain
  • Shin pain
  • Knee or hip pain
  • Back pain

As such, restoring mobility is important.  A recent study revealed that immediate improvement in ankle motion can be attained with just a single treatment (click here for the abstract).

So how do you effectively resolve soft tissue issues in this area?  I suggest using a foam roller or better yet the footballer and baller block in the Ultimate 6 Kit for Runners by Trigger Point (see pic below)

block1

The idea is to place the footballer about 1 inch below the calf and slowly bring the knee up as you take a deep breath in.  Then, slowly relax the knee as you breath out.  Repeat for 4 repetitions and then slowly rotate the foot in a circle 4 times while keeping constant pressure on the area being worked and breathing deeply.

This technique can be used with the foot in neutral, internal rotation and external rotation.  I find this technique superior to foam rolling due to its specificity and deep level of release.  The client can control the pressure by using the other leg or hands for more pressure.  In the photo below, there is no additional pressure being applied by the other leg.

soleus-tp-release-1

Click here for more information on the Trigger Point Products I use and offer.