What are the muscles in the lower calf and Achilles tendon?

The lower calf muscles are located under the knee joint, at the back of the calf. They begin at the top of the tibia behind the knee joint and extend down to the Achilles tendon. The main role of these muscles is to flex the ankle joint.

Peroneus longus and peroneus brevis are the lateral parts of these muscles. Both muscles are plantar flexors, which turn the ankle outward, preventing it from turning inward, and also prevent ankle sprains. The peroneal longus tendon insertion maintains the lateral and transverse longitudinal arches of the feet.

The flexor digitorum longus, flexor pollicis longus, and posterior tibialis muscle form the deep posterior part of the calf muscles. The posterior tibialis muscle is the deepest muscle that maintains the arch of the foot, while the flexor muscles longus are responsible for maintaining the medial longitudinal arch of the foot. The soleus muscle gets its name because it is shaped like a fish, which is part of the triceps muscle of the calf.

It is deeper than the gastrocnemius muscle, with its mid and posterior fibers protruding from the side of the leg and extending more than the gastrocnemius muscle. Wearing high heels for long periods of time can cause this muscle to shorten, affecting the grace of the pose.

The muscles of the calf are mainly divided into posterior, lateral and anterolateral muscle groups. The posterior muscles are mainly composed of superficial gastrocnemius and soleus muscles, and their tendon tissue composition Achilles tendon ends at the posterior side of the calcaneus, and the deep muscles include tibialis posterior, flexor digitorum longus and flexor pollicis longus, the tendinous tissue of these muscles passes through the medial malleolus and ends at the soles and toes, playing the role of toe flexion and foot varus. The lateral muscles are mainly the long and brevis muscles of the fibula, which stop at the sole of the foot to stabilize the eversion of the foot.

The anterolateral muscles are mainly the third peroneal, extensor digitorum longus, extensor digitorum longus, and tibialis anterior, which mainly innervate the dorsal extension of the toes and the valgus of the foot.

Exercise calf project, if you want to do 3 sets of one movement, rest between groups can not exceed 2 minutes, if you are done, you need to do the next project directly, remember not to rest!

The first item: half-squat jump.

1. At the beginning, in a half-squatting position, place your hands in front of you, 2. Jump up at least 20 to 25cm from the ground. When in the air, keep your hands behind your back. When you land, finish it once.

Next, just repeat the steps above!

The second item: raise the toes (calf raises).

1 First, find a step or a book to put on your feet, and then put your toes on top only, with your heels not touching the ground or padding, and lifting your toes to the highest point.

2 Slowly lower it again and finish it once Finish with both feet and complete a set.

The third item: steps.

1.Find a chair, put one foot on it, at 90 degrees, jump away as best you can, change your foot in the air, put it on the chair, 2Repeat, put the original jump foot back on the chair to complete the other jump.

Fourth: vertical jump.

1.Keep your feet shoulder-width apart"Lock"Knee. Jump with only your calves, bend only your feet, and try not to bend your knees.

2.When you reach the ground, take off quickly again and complete it again.

Run every day and do pull-ups.

The main reason for the Achilles tendon to grow is to make you jump higher.

If you practice well, the proportions are not clear, and in short, your calf muscles are quite tight. And your calf muscles look like they're being pushed up by your Achilles tendon. Just look at the shin legs of the NBA guys.

It has to do with the force on your calves when you exercise!

Problem analysis: It is formed by the downward fusion of the gastrocnemius muscle and the soleus muscle, and the tendon of the triceps calf muscle (soleus muscle, gastrocnemius inner and outer head) is fused about 15cm above the heel. Attaches to the posterior aspect of the calcaneus.

Advice: A soft heel causes the heel to move too much inside the shoe, resulting in instability in the back half of the foot. Instability of the Achilles tendon insertion causes instability in Achilles tendon tension and increases the likelihood of Achilles tendon tears.

If the sole is too stiff, the first metatarsophalangeal joint cannot bend, putting more tension on the Achilles tendon.