LEG WARMER

LegWarmer
LegWarmer

Overview

 

Leg Warmer is designed to reduce the muscle tension in the calf muscles that control the movements of the foot.  The Leg Warmer exercise uses the rollers and enables treatment to be performed bilaterally. The rollers are great for treating large areas of muscles quickly and efficiently. By reducing the tension in the calf muscles, you will be able to treat and improve the symptoms that are exhibited with a variety of calf, shin and foot pains.  These include shin splints, Achilles tendinopathy, compartment syndrome, plantar fasciitis, cramping, strains, calf weakness, tightness and general pain.  

Set the Beartrap up with a roller on either side.  Leg Warmer can be performed seated or standing with the foot placed upon a box. 

    1. In standing with the foot placed upon a box, place the Beartrap hoop in front of the shin so that the Beartrap handles are pointed back toward the body. Grab the sides of the Beartrap frame with each hand placed adjacent to the roller.  Now move the rollers up and down the leg whilst pushing both hands towards each other. This technique allows for great control with moderate treatment force bilaterally.
    2. If seated, place the hoop of the Beartrap behind the calf so that the Beartrap arms and handles are pointing outwards, away from the body.  Place each hand on the handles, squeeze handles together and move only one handle at a time up and down the leg. This technique allows you to use leverage and provides an intense treatment unilaterally.
    3. Using the hands-free locking mechanism, the combination setup of the ball and cone (stable set-up) can be locked on and left in position to perform treatment without effort.

Overview

 

Leg Warmer is designed to reduce the muscle tension in the calf muscles that control the movements of the foot.  The Leg Warmer exercise uses the rollers and enables treatment to be performed bilaterally. The rollers are great for treating large areas of muscles quickly and efficiently. By reducing the tension in the calf muscles, you will be able to treat and improve the symptoms that are exhibited with a variety of calf, shin and foot pains.  These include shin splints, Achilles tendinopathy, compartment syndrome, plantar fasciitis, cramping, strains, calf weakness, tightness and general pain.  

Set the Beartrap up with a roller on either side.  Leg Warmer can be performed seated or standing with the foot placed upon a box. 

    1. In standing with the foot placed upon a box, place the Beartrap hoop in front of the shin so that the Beartrap handles are pointed back toward the body. Grab the sides of the Beartrap frame with each hand placed adjacent to the roller.  Now move the rollers up and down the leg whilst pushing both hands towards each other. This technique allows for great control with moderate treatment force bilaterally.
    2. If seated, place the hoop of the Beartrap behind the calf so that the Beartrap arms and handles are pointing outwards, away from the body.  Place each hand on the handles, squeeze handles together and move only one handle at a time up and down the leg. This technique allows you to use leverage and provides an intense treatment unilaterally.
    3. Using the hands-free locking mechanism, the combination setup of the ball and cone (stable set-up) can be locked on and left in position to perform treatment without effort.

Treatment Techniques

 

Positions

– Dorsiflexion: foot pointing upward

– Plantarflexion: foot pointing downward

Lock-on

-The lock-on is performed with a roller on either side.

Dorsiflexion

– Perform the movements with your foot pointed upwards.  This will put the gastrocnemius and soleus muscles on stretch and will create a more intense treatment through this area. 

Plantarflexion

– Perform the movements with your foot pointed downward. This will put the tibialis anterior muscle on stretch and will create a more intense treatment through this area.

Dorsiflex and Plantarflex the foot

– Perform the movements while continuing to extend and flex the foot.  This creates contraction and relaxation effects on the muscle during treatment.  This creates intermittent and varied treatment along the length of the muscles.

Anatomy

 

Gastrocnemius

This muscle is located at the back of the calf. It acts to point the foot downwards (plantarflex).  The two heads of the gastrocnemius muscle originate from slightly above the knee joint and converge to form the Achilles tendon which attaches to your heel bone (calcaneus).  

Soleus

This muscle is located at the back of the calf. It also acts to point the foot downwards (plantarflex).  The soleus muscle originates from the back lower part of the calf and also forms into the Achilles tendon which attaches to your heel bone (calcaneus).

Tibialis Anterior

This muscle is located at the front of the lower leg.  It acts to lift the foot upwards (dorsiflex). It originates on the upper outer aspect of the tibia (shin bone) and inserts onto the metatarsals of the foot.

Peroneals

These muscles are located on the outside of the calf that act to turn the foot outwards (eversion). They originate at the head of the tibia and insert at the side and underneath the foot. These muscles include peroneus longus, peroneus brevis and peroneus tertius.

Recommended Exercise Program

Self-treatment of the muscular system creates micro-damage and micro-tears within the muscle.  This is completely normal and helps the muscle relax, increases blood flow and improves overall function. Working out in the gym or performing exercise also creates these micro-tears and damage to the body in the hope that the body will respond positively by increasing strength, improving endurance and increasing power (speed + strength).  This is all dependent on what type of stimulus you provide. The side effect of creating micro-tearing and micro-damage is that it can create post-treatment soreness (pain following treatment or soreness over the following days).

Start off with a modest amount of treatment and see how the body responds.  Build up as the body allows.

If the pain on the post-treatment soreness is significant, give the muscle another day or two to recover before continuing further treatment.  However, if the following day, the muscle feels much better and only mild amounts of post-treatment soreness exist, then increase the timeframe or pressure of treatment.

 

Biofeedback

Muscular biofeedback is the body’s amazing ability to provide instantaneous feedback to the brain about which muscles are tight and where the treatment needs to be focused.  As massage creates micro-tears and micro-damage, the sensation is experienced as pain. The tighter the muscle, the more tearing or damage occurs and the pain sensation feels greater in this area.  Conversely, if the muscle is not as tight, there is less pain experienced when treating the muscle. Biofeedback is a great way to determine which muscles are tight and what areas need more work.

Recommended Exercise Program

Self-treatment of the muscular system creates micro-damage and micro-tears within the muscle.  This is completely normal and helps the muscle relax, increases blood flow and improves overall function. Working out in the gym or performing exercise also creates these micro-tears and damage to the body in the hope that the body will respond positively by increasing strength, improving endurance and increasing power (speed + strength).  This is all dependent on what type of stimulus you provide. The side effect of creating micro-tearing and micro-damage is that it can create post-treatment soreness (pain following treatment or soreness over the following days).

Start off with a modest amount of treatment and see how the body responds.  Build up as the body allows.

If the pain on the post-treatment soreness is significant, give the muscle another day or two to recover before continuing further treatment.  However, if the following day, the muscle feels much better and only mild amounts of post-treatment soreness exist, then increase the timeframe or pressure of treatment.

 

Biofeedback

Muscular biofeedback is the body’s amazing ability to provide instantaneous feedback to the brain about which muscles are tight and where the treatment needs to be focused.  As massage creates micro-tears and micro-damage, the sensation is experienced as pain. The tighter the muscle, the more tearing or damage occurs and the pain sensation feels greater in this area.  Conversely, if the muscle is not as tight, there is less pain experienced when treating the muscle. Biofeedback is a great way to determine which muscles are tight and what areas need more work.

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