Do you seem to strain your calves over and over again? If you haven't found relief with regular calf strain rehab exercises, it might be because you're doing static stretching or you haven't addressed the root cause yet.
In this video, we'll show you first how to test which muscle is the culprit of your calf strain. Is it the gastrocnemius or the soleus? Then you'll learn 5 simple, at-home exercises to recondition the tissue, build up strength and stability, and incorporate them into everyday functional movement patterns.
The only equipment you'll need is a massage ball (a lacrosse ball works great), a stability ball, and a convenient wall to lean against.
Calf strains are common when returning to sports and activities. That's usually just the muscle complaining that it's being overworked. But some people tend to get them over and over. That can lead to shin splints, achilles tendonitis, and/or plantar fasciitis down the line. You'll get a quick overview of the three most common root causes and links to some videos addressing the underlying dysfunctions down below.
Finally, do this routine 2-3 times a week for 4-6 weeks, and even the most stubborn repetitive strain will be a thing of the past.
If you found this video helpful, hit those like, subscribe, and notify buttons. We're putting out new content every week to help you get to the root causes. That way, you can move freely and without pain.
IN THIS VIDEO
00:00 - Intro
01:30 - Gastrocnemius vs soleus test
02:44 - Common root causes of calf strains
THE EXERCISES
05:09 - ASMR: Plantar Fascia
06:30 - Short & Skinny Foot
08:11 - ASMR: Gastroc/Soleus
10:38 - Leaning Heel & Toe Raises
13:12 - SB Soleus Squats
15:27 - Routine summary
16:30 - Next steps
RESOURCES AND LINKS MENTIONED
6 Intrinsic Foot Muscle Strengthening Exercises (Fix Pain & Flat Feet): [ Ссылка ]
INCREASE Ankle Dorsiflexion: 4 Unique Exercises (NOT Calf Stretches!): [ Ссылка ]
Lower Limb Control course: [ Ссылка ] - comprehensive course to address foot, ankle and knee issues like flat feet, achilles tendonitis, plantar fasciitis as well as general foot, knee and ankle pain
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
