Gastrocnemius: Definition and What it is
Medically and clinically reviewed by Jonathan Lee, MD and Dylan Peterson, PT, DPT
Gastrocnemius Definition and Meaning
The gastrocnemius is a prominent, two-headed muscle that forms part of the calf. The two heads, known as the medial and lateral heads, originate from the femur (thigh bone) and converge into the Achilles tendon, attaching at the heel.
The gastrocnemius helps with two key movements: plantar flexion, which involves pointing the toes downward at the ankle joint; and flexion at the knee joint, which helps bend the leg. When contracted, the gastrocnemius muscle helps in propelling the body forward, making it crucial in activities like walking, running, jumping, and other dynamic movements.
The gastrocnemius muscle also plays a significant role in maintaining balance and posture. When standing on tiptoes to reach for something, for example, the gastrocnemius is actively engaged.
Gastrocnemius Muscle Exercises
Calf raises are one of the most well-known exercises you can do to strengthen all the muscles of your calf, including the gastrocnemius. But don’t stop there: Exercises that strengthen more muscles in the legs and ankles help build support around the calves. When your entire lower body is strong, your gastrocnemius is less susceptible to strain and injury. Great moves to start with include: sit to stand, tib raises, and lunges.
Common Gastrocnemius Muscle Injuries and Conditions
Gastrocnemius muscle injuries are common. They can range from a little tightness and cramping to minor strains or more serious tears. Symptoms often include pain, swelling, and changes in mobility. Strains happen when the gastrocnemius over extends (or over stretches) and tears. Gastrocnemius tendinopathy, another common condition, involves the inflammation of the muscle’s tendons. This can lead to pain, stiffness, and reduced range of motion. In most cases, these injuries and conditions aren’t serious and can be treated at home with conservative measures.
Gastrocnemius Injuries: A Hinge Health Perspective
Your muscles — especially the big muscle groups in your legs — are very resilient and designed to recover from the kinds of issues that naturally can happen in the course of everyday activities or during exercise.
If you’re reluctant to move because you think you’ll cause more damage or injury to your gastrocnemius muscle, know this: Movement is often the fastest way to healing. As our Hinge Health care team says, movement is medicine. Movement helps rehab the calf muscles by increasing blood flow and gradually improving their strength and flexibility. You want your calves to remain flexible and stretched to prevent muscle stiffness that can lead to a calf strain or cramp.
A physical therapist can work with you on a strengthening and stretching plan. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.
How Hinge Health Can Help You
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition.
Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
References
Sareen, A. (2012). Gastrocnemius. Physiopedia. https://www.physio-pedia.com/Gastrocnemius
Bordoni, B., Waheed, A., & Varacallo, M. (2019, May 10). Anatomy, Bony Pelvis and Lower Limb, Gastrocnemius Muscle. Nih.gov; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK532946/