Propositional Evaluation & Outcomes Assurance by Andrew Hawkins is licensed under CC BY 4.0

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Propositional Evalua Group

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Tense Muscles In Lower Leg __HOT__

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Your calves may feel tight for a number of different reasons. The calf is made up of two muscles called the gastrocnemius and the soleus. These muscles are taxed on a daily basis by walking from place to place or participating in strenuous exercise.

If your muscles are cramped, you may feel anything from slight discomfort to severe pain. The muscle may feel hard to the touch and even twitch under the skin. Cramping can last anywhere from just a couple seconds to 15 minutes, or sometimes longer. You may notice cramping right after exercise or up to four to six hours later.

Rest, ice, compression, and elevation (RICE) is good for immediate treatment of muscle issues in the first 48 to 72 hours after you notice tightness and pain. Following the RICE method helps reduce damage in the muscles.

Most cases of tight calf muscles respond well to home treatment with stretching or the RICE method. You may not see results immediately, so ease up on the activities that are causing tightness and pain.

According to the American Academy of Orthopaedic Surgeons (AAOS), cramps are common in the calves. They also regularly occur in other leg muscles, including the hamstrings and quadriceps in the thigh.

Exercising too vigorously can lead to the calf muscles contracting and abruptly lengthening, and this action produces calf strain. In severe cases, the same action can cause a tear of the calf muscle.

People can avoid overworking the calf muscles by resting for sufficient periods between exercises that put a strain on these muscles. For example, it is best to include at least one rest day between leg strength training sessions at the gym.

Tight calf muscles may have developed gradually over a period of months by not stretching enough before and after training. Tiny micro-tears in the muscles cause them to go into spasms. When they are in spasm or contracted then blood cannot easily get into them.

The muscles have squeezed the blood out like a sponge. If the muscles do not get enough blood then they will not get enough nutrients and so will tighten up to protect themselves and weaken and so on.

Failing to stretch regularly can result in adaptive shortening and one of the most common causes of tight calf muscles is wearing high heels. Wearing heels on a regular basis causes adaptive shortening of the muscles.

Use a plantar fasciitis night splint. This is worn overnight and prevents your muscles tightening up whilst you are asleep. The night splint may take a bit of getting used to but can be very effective for improving calf muscle flexibility.

The calf muscles consist of the larger gastrocnemius muscle and the soleus muscle which is located deeper and lower down the leg. To effectively stretch both muscles, perform exercises with the knee bent as well as straight.

In clinic, we may use kinesiology tape to support and offload the calf muscle and achilles tendon. This can help with pain relief and provide support to allow you to move without hobbling. During recovery it is really important to try not to hobble as that can have a knock on effect to other joints and muscles in your body, e.g hips, back, knees etc.

In many cases, SPS begins slowly over several months or a few years. Affected individuals may initially experience aching discomfort, stiffness, or pain, especially in the lower back or legs (predominantly classic type). Early on, stiffness may come and go, but it gradually becomes fixed. The shoulders, neck, and hips may also be affected. As the disease progresses, stiffness of the leg muscles develops, and is often more pronounced on one side than the other (asymmetrical). This leads to a slow, stiff manner of walking. As stiffness increases, affected individuals may develop a hunched or slouched posture due to outward curving of the upper spine (kyphosis) or an arched back due to inward curving of the lower spine (hyperlordosis). In some individuals, stiffness may progress to involve the arms or face.

In addition to muscular rigidity


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