Muscle Breakdown: Gastrocnemius
Table of Contents
What Is the Gastrocnemius
Located in the lower leg, the Gastrocnemius is a two-headed muscle that crosses three joints in the body. It is a large superficial muscle, meaning that it is the closest muscle to the skin in the posterior lower leg. The Gastrocnemius is often referred to as the ‘calf muscle’ and features a powerful and large muscle belly.
Gastrocnemius Muscle & Cadaver
Gastrocnemius Function
The main function of the Gastrocnemius is to plantar flex the foot. This means to point the toe downwards. The Gastrocnemius also helps to produce flexion of the leg at the knee joint.
Gastrocnemius Origin And Insertion
Gastrocnemius Origin
The Gastrocnemius has a medial and lateral head. The origin of the medial head of the Gastrocnemius is the back of the medial femoral condyle. The lateral head of the Gastrocnemius originates from the back of the lateral condyle of the Femur.
Gastrocnemius Insertion
Both heads of the Gastrocnemius come together as one to insert into the posterior surface of the Calcaneus by the Calcaneal Tendon.
Gastrocnemius Innervation
The Gastrocnemius is innervated by the Tibial Nerve.
Gastrocnemius Action
The Gastrocnemius works together with the Soleus to produce the following movements:
Jumping
Leaping
Skipping
Walking
Running
Sprinting
Gastrocnemius Pain
Pain in the Gastrocnemius can arise from different sources. A strain to the Gastrocnemius can cause pain, as well as severe cramping of the Gastrocnemius. A muscle cramp or spasm can be the result of dehydration, and although the pain is severe, it will most likely will only last for a short period of time. As well, a contusion can occur where the Gastrocnemius experiences blunt trauma which results in bruising and swelling.
Finally, a muscle tear can cause pain in the Gastrocnemius. All of these potential causes of pain in the Gastrocnemius need to be treated appropriately and should involve the guidance of your healthcare professional.
Gastrocnemius Tear
A tear to the Gastrocnemius is no joke! You can tear your Gastrocnemius during activity which will be sudden and painful. These symptoms may resemble a muscle cramp, however later on you may realize that you cannot press your foot flat on the floor and bearing weight on the affected leg is difficult.
A tear to the Gastrocnemius may result in swelling, bruising, and a ‘hot’ muscle. Treatment includes rest, ice, heat, compression and elevation of the muscle. Depending on the severity of your tear, you may require crutches for a few days to get around. Once the muscle has started to heal, strengthening exercises such as toe and heel lifts may be prescribed.
Gastrocnemius Recession
If the Gastrocnemius becomes tight, it can affect the function of the ankle. A number of painful conditions can occur from prolonged stress on the foot and ankle from a tight Gastrocnemius. A Gastrocnemius Recession is a surgical procedure where the Gastrocnemius is lengthened to allow for more flexibility and reduce this pressure on the foot.
Specifically, the fascia of the Gastrocnemius is split to increase the length of the muscle by 2 centimetres, the muscle fibers remain intact. This procedure will help to relieve pain and additional symptoms that a tight Gastrocnemius may have caused.
Gastrocnemius Exercise
Jumping Rope
Jumping Rope
Jumping rope is a simple exercise that engages the Gastrocnemius! Jump rope can be incorporated into your warm-up or done alone as a cardiovascular exercise.
Gastrocnemius Stretch
Wall Stretch
Place both palms on a wall and take a step back. Keeping one leg forwards, take another step back with the other leg. Bend the knee of the leading leg forwards while keeping the trailing leg straight. Hold this position for 30 seconds to 1 minute then switch legs.
Wall Stretch 2
Place both palms on a wall. Put the toes of one foot up against the wall, with the heel of the same foot remaining in contact with the ground. Lean forwards to create a stretch in the Gastrocnemius. Hold this position for 30 seconds to 1 minute and switch legs.
