Fix Tight Calves! [Best Stretches For Tight Calf Muscles]
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- Опубліковано 4 сер 2024
- Quickly relieve calf muscle tightness and pain with these effective exercises you can do at home! These are my favorite stretches and exercises for tight and painful calf muscles. Whether it was trying a new activity or recently increasing intensity, these stretches and exercises can eliminate tightness and tension in your calves and help you to feel better fast. Hope they help!
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➡️ LINK TO JARED’S FOAM ROLLER: urlgeni.us/amzn/drjaredfoamro...
➡️ LINK TO JARED’S STRETCH OUT STRAP: urlgeni.us/amzn/stretchoutstrap
➡️ LINK TO JARED’S AEROBIC STEP: amzn.to/3RohLYv
➡️ LINK TO JARED’S MASSAGE TABLE: urlgeni.us/amzn/massagetable
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Tight calves are miserable!
Whether you recently tried an activity for the first time or increased the intensity of an activity you’re used to, tight, knotted up, painful calves the next day can make every step awful.
While this acute pain can be miserable, the effects if left untreated can be even worse! Calf tightness is a common cause of other lower leg problems including Achilles tendonitis and plantar fasciitis.
If you want to avoid these future complications, it’s crucial that you stop calf tightness and pain as quickly as possible.
Luckily, the right stretches performed the right way can work WONDERS in helping you to feel better… and that’s exactly what I wanted to share with you in this video!
These are 6 of my all-time favorite techniques to stretch out tight calves and help eliminate pain. You can do all of them at home with very little equipment required. I hope they help you to feel better fast!
BEST STRETCHES AND EXERCISES FOR TIGHT CALF MUSCLES
FOAM ROLLER
SEATED CALF STRETCH
RUNNER STRETCH (GASTROC)
RUNNER STRETCH (SOLEUS)
STAIR GASTROC STRETCH
STAIR SOLEUS STRETCH
Did you try the calf stretches in this video? Did they help you? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!
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OTHER GREAT VIDEOS YOU MIGHT ENJOY:
✅ BEST EXERCISES FOR ACHILLES TENDONITIS: • Heal Your Achilles Ten...
✅ HOW TO FIX BACK OF KNEE PAIN: • How To Fix Back Of Kne...
✅ BEST EXERCISES FOR PLANTAR FASCIITIS: • HEEL PAIN - GONE! How ...
✅ HOW TO STRETCH TIGHT HAMSTRINGS: • How To Stretch Your Ha...
✅ BEST EXERCISES FOR SHIN SPLINTS: • Shin Splints Stretches...
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Did you try these exercises? Which one was your favorite? For me #3 and #4 are my go-to's! I hope they help you feel better! 🙏🏼 Also if your pain is a little lower in the Achilles tendon be sure to check out this video for exercises specific to that area: ua-cam.com/video/kAzwyy1Ygyo/v-deo.html
How long does it take before your tight calves start to loosen up a little
1&2 are my favourit and go to exercise thank you so much!!!!😍
VERY GOOD STRETCHES😮
Very Good Stretches
Just came out with an all-new QUICK version of these exercises! The "3-minute fix" is available to you now at this link: ua-cam.com/video/Hmf2xnHC58k/v-deo.html Hope it helps!
who is here after a gruesome leg day at your gym?
Absolutely
Yes
That cramp got me squiggling on the floor for 5 mins 💀🙏
Type shiiii
Yup
Perfect advice for today. My calves are extremely tight and causing discomfort
Oh I'm so glad you found this vid today, Annette w.! I hope they help you! Thanks so much for commenting. 🙏🏼
What were your symptoms please?
I exercise everyday, and I always seem to have tight calves. To the point of almost cramping. These stretches are exactly what I was looking for. Almost immediate relief. Now I just have to put them into my daily stretching plan. Thank you
@rudysennhenn yeah I get the same but I think its cus I have just recovered from a pulled calf
Exactly what I have been looking for. Went straight into stretch exercises and explained on the way through it. No messingabout . THIS IS THE GUY!!! 🙌🙌🙌
Wonderful! Thanks for watching.
Love the detailed walkthrough. Thank you.
Glad you enjoyed it!
Some of the only channels where they show you the correct advice.
Thank you so much for all your videos 👌can you pls do one video especially for upper arm pain
Good stuff and straight to the point! I'm a relatively active guy but have just started adding running to my workout routine. Overcoming calf pain (especially lower half) is a bigger issue than cardio at the moment. Thinking regular stretching might be the missing ingredient!
Definitely worth a try!
keep us updated pls
Runnning is horrible for your knees and joints. Elliptical is much better for the same effect
I love how this person is giving reply to everyone
I love it!
Great stretch series. Planning on doing all of them after every workouts. Does it matter what kind of foam roller you use? I have one with elevated parts all over, would that still work or should I get one like yours?
Many thanks for the exercises, helped me to relieve pain I had for a few days now, and quite quickly! Good stuff :)
You are so welcome! Glad you are feeling better!
I think this is exactly what I need. I screamed when I stacked my right leg on my left at 2:26, but my legs feel better. Thank you!!
Really helpful, thank you.
Thank you for your help on the calfs
Thank you, @Tone and Tighten, Funny I remembered some of these stretches from my Gym class years ago.
Thank you for posting this video.
You are welcome! Glad you found them helpful!
Very well explained great video - many thanks
My pleasure!
Nice to see a good informative video with actual useful information. They are getting rarer by the minute :) Keep up the good work.
Thanks, will do!
Great video.
Now to binge watch your channel.
I’m on summer vacation and did exactly what I swore I wouldn’t-going to the gym knowing how easily sore I get. I’ve been rather consistent working out but after trying some new exercises in my routine, my calves are screaming. I’ve tried using my (Track) coaches advice but the pain was sore to the gentlest touch and the stretch’s weren’t helping. After playing and following this video, I feel like I have brand new calves and can move around the house without a limp! Vacation saved!! Awesome work, immediately subscribed!
Oh, this comment makes my day! Thank you so much for sharing!
This is helpful for forefoot equinus! would love to see any tips for stretching with hypermobility too
Runners Calf Stretch worked wonders on my sore calves. I had done stretches on my yoga mat and it helped one of my sore calf muscles but not the other. This stretch was done on both my legs and they feel great now 😊😊😊
I am so glad that stretch helped and thanks for sharing!
Appreciate it 👍🏻 G
thanks doc. 😊
So glad I found your videos. Very helpful. My calves are so tight. Hoping this quickly releases them! Thank you!
Glad you like them!
Thanks a lot! Just what I need after getting painful calves from hiking. Wonder if you can make a video on correct movements during hiking?
Thanks for the suggestion!
Thanks PT 🔥🔥
You bet!
great video Thank You so much 🎉❤🎉❤
You bet!
It’s really helpful, I did runners calf stretch, I was feeling pain about for whole day and just a minute stretch it loosen my tightness in my calf. Thank you so much for sharing this.
Happy to hear this helped!
Best exercises for calves. Thank you
Glad you like them!
VERY NICE STRETCHES!
Thank you so much, Γιώργος Κουτσιούλης! I hope these things help you, and thanks for commenting!
Thank you, good stuff.
Glad you enjoyed it!
thank you bro
Hey Dr Jared I love watching your videos they help so much. I was wondering if you can do a video on spondylothesis? Also, a lot of videos talk about doing bridges to help but is there an alternative if it irritates the lower back? Please and thank you
Thank you so much, Josue Muro! I've actually got a video on spondylolisthesis right here: ua-cam.com/video/Fv3lKPAy53c/v-deo.html I hope these ideas help you, and thanks for commenting!
Yes!
Thank you so much for responding I greatly appreciate it.
My calves have been so tight recently because I thought I would start working them out a little. Thank you so much
You are so welcome!
Thanks my man!
My pleasure, A_M01! I hope they help you! Thanks for commenting. 🙏🏼
Saved ty!
Thanks man
You Sir, are a godsend !!
Thank you ✨🙏🏻✨
You're welcome!
OMG! Runners calf stretch actaully worked for me!!! This is the second video of yours that has helped me. You are literally a life saver! THANK YOU SO MUCH!!!!! 😭😭😭 🙏🏼🙏🏼🙏🏼
You're so welcome! Glad it helped!
THANK YOUUUUU!!!! Some of these I was already doing, & it felt good, but I either wasn't doing it right or I was just worried it wasn't a good things to do.
You're so welcome!
Thank goodness for you😊 im doing this now😍😍😍😍😍thank you!!!
You’re welcome 😊
After doing these just once, I can feel the relief. I will keep doing them. Thank you so much!
Wonderful news and you are so welcome!
@@toneandtighten Yes, they have helped a lot, and I will keep doing them. I was doing some aerobics at home (5K walk/jog program) and I later had trouble with my calf, some hamstring and knee issue. I've subscribed to your site. Thanks again!
Thanks so so much , I could nt bare this calf muscles tightness pain........Its a great relief for me as well as many people that you share these exercises free ,
Its a good deed , you may receive the merits indeed 🌷🌷🌷🥰
You're so welcome!
amazing video! sir does this exercises work for ‘chronic compartment syndrome’
Thank you so much for sharing I have sever pain in my muscles
You are so welcome! I hope you find these stretches effective.
God bless u, thanks a lot
I went to the physio with this problem . They only gave me 1 exercise and I was out of pocket $70! And the pain keeps returning !These stretches are way more thorough and helpful . Thank you SO much for providing these ! The difference I feel is immediate ! I’ve taken up slow jogging with mid foot landing . As a result I have incurred this niggling and painful injury . I’m going to give these a red hot go for the next week and feel confident I can ease myself back into it . 🙏🙏🙏
Oh, I am so glad you found this helpful and have been able to save money! Thank you for sharing!
Great Video! Can tight calves cause knee pain as well?
Thank you so much bro❤️ my calves have been cramping like crazy this weekend. I had 6 soccer games on Sunday and Saturday in a soccer tournament
You are welcome! I hope this helps!
Thank you for this 😁😁
No problem 😊
Hi, Thank you very much!
Mia
No problem 😊
cant wait to do this everyday for me after work also do you have wrist exercises as i twisted my wrist love your channel sooooooooooooooo much love your exercises sooooooooooooooooo much
Thank you so much, Ramya Padmanabhan! I hope these things help you, and thanks for commenting!
Thank you so much sir
Most welcome!
Hey doctor i really love your videos, i am suffering from disc bulge L5 and S1 and sciatica pain. i keep on having triggers in piriformos muscle, kindly help me i am so worried
Hi Jared. You mentioned your clinic. Where can I get more info on this? Couldn't find it on your YT channel.
Thank you! I was recently in a scooter accident in traffic, took a chunk out of one knee, scraped the other knee and twisted my ankle. There were so many deep bruises but what I was noticing was as I was trying to get back to walking, other muscles were compensating for others because I wasn't walking perfectly straight. I started to get cramps and tightness in the left leg that was most damaged. These will help so much now that I'm almost back to full strength. I appreciate how straightforward this was
Oh, I am so sorry to hear that! I hope this helps in your recovery!
This helped me so much! Recently had ACL surgery and my calf has felt so tight and these helped tremendously!!
I am so glad these stretches helped you out!
Thank you for saving all my muscles.
My pleasure!
I’m 58 now, I’ve been in Martial Arts instructor for 20 years until 2012. And recently have been standing in my occupation, I have been stretching and doing everything that I knew from the past and what I’ve been learning and still, I have extreme pain in my left heel, which I believe to be plant fasciitis. They say it may take months, and I am working out every day, but I feel I’m losing the battle and it’s demoralizing.
Hi Jared. I am recovering from a left calf injury (tear?). These exercises seem great but should/can one do them while muscles "cold" or must I warm them up somehow? Also how long does a calf take to recover (I know it depends on the injury but... 2 weeks)?? Great videos by the way... well done!
Hi Jorge! Sorry to hear about your calf. Warming the muscles up will definitely help them to feel better, but isn't mandatory before the exercises. Depending on the severity of the injury, average time to heal is 2-6 weeks. Good luck!
Thank you! My calves have been aching from working on my feet all day and now I know that it’s the gastrocnemius and what to do!!!!
Happy to help!
This is my problem too. Are your calves feeling better?
I was absent in my work today because of the tightness on my calf. But thanks to you bro. The pain become less after trying this. Your the man bro 💙💙
That is great to hear! I appreciate your comment.
Great vid!
I would just caution anyone currently dealing with plantar fasciitis etc. to go easy with these stretches or try a more passive stretch to begin with.
Agreed. If already at plantar fasciitis mode, fir a day or two. use nubby rollers on soles of feet several times a day, and on calves a little, to help mobilize a little, before jumping right to these.
I’ve had a painful 2+ months of plantar fasciitis and absolute no calf pain. I thought I’d watched all the You Tube vids on the topic, but I decided to try your foam roller stretch (1:00), and boy that was another level of pain that I didn’t even know existed. That one workout took my PF pain from a 7 to a 2 in one day!!! Needless to say I’m going to keep that up! Thank you so much!
You are welcome! So glad you are already feeling a bit better!
I like how he said maybe you’ve tried a new activity and that tight calves could lead to other areas being affected specifically the Achilles and plantar fasciitis 🤓. All what I’m going through. Thanks pickleball!
Thanks Doc! The 2nd stretch with the belt was exactly what I needed. I amped up my intensity for my 5k training and it hurt the next 2 easy runs to the point I could barely stride. I felt instant relief stretching out the calves! Going to rest for atleast one day but it makes me feel a lot better. Thought I was gonna have to shut it down for a while.
Fantastic! So glad you are starting to feel better!
Perfect video. Thought I hurt my knee, but actually, it's the back of the knee down. (From doing taekwondo sparring )
TOP-NOTCH CONENT!
Oh, I appreciate that so much! Thank you!
Yep! I didn’t know I could that stretch 🤓
Hi can u make a video on PIVD plz. Like both Cervical slip disc (C5, C6, C7) plus lumbar slip disc ( L3, L4, L5-S1), because many people like in IT industry are facing this problem and still after many years wasted so much money still not healed. I hope I can get permanent cure from your yoga asana. CAN U ALSO PLZ GIVE SUCH ASANAS WHICH CAN PUT THE DISC BACK INSIDE NUCLEUS PULPOSUS AND PLUS REMOVE FROM PINCHING NERVE
Last 4 years from 295 down to 245 with daily gym and cardio.
Some days cant step on foot without feeling as though my leg is gonna give out.
Yoga helps but nothing specific yet.
Will try these because every leg workout i do full stack, but squats depend on how the calves are doing
Dr. Jared, perfect timing for this vid.
My calf injury is going on 2 1/2 months. I wasn't doing anything strenuous prior, and I can't flex it, very little swelling.
I've seen my Dr but she said it's too early to diagnose the problem. I just woke up with this pain in my knee one morning in June and I was limping. Now my other knee hurts. I can hardly stand for more than 10 minutes, and I have my 1st physical therapy session Tuesday. Baker Cyst, muscle pull idk. Any ideas?
Sorry to hear about your pain, Eric. And impossible to diagnose over UA-cam comments... could be any number of things. You're on the right track with pursuing local help where your PT can run you through tests and evaluations to determine your most-appropriate plan of care. Sorry I can't be of more help, but you're doing the right things for it. Good luck!
@@toneandtighten Thank you very much 😊 and thanks for responding.
Any advice for foam rolling the calves when you don't have great upper body strength? I'm having trouble supporting my body on just my hands.
This worked after one day thank you
You're welcome!
Hello Dr., How many times a day should I do this stretches? I played soccer for the first time after 12 years of not playing and my calf got real tight… I felt the real effects the day after the game
Hi Doctor I need your support I have a back pain disc issues I mentioned below that full details please suggest me some good exercises thank you 👇
COMMENT:
Postero central focal disc protrusion at L4/L5 level compressing cauda equina. Postero
central focal disc protrusion at L5/SI level minimally impinging traversing right S1 nerve
root.
Minimal disc prolapses at C6/C7 and D5/D6 levels. No cord compression
So, you mentioned facia causing issues. How will these stretch for someone who has had long period of tight calves? I ended up tearing my Achilles’ tendon because of tight calves. So it’s been about a year. But I can’t figure out how to relax them
OMG thank you 🙏 I walk 3 miles today and man it was great after this exercise!! Thanks again !
You're so welcome!
That bent leg stretch..
Wow!
Hope it helped!
Any advice? My right calf gets super tight after even just a little bit of running, like maybe 5-10 minutes of running is all it takes for my leg to feel horrible the next day, do you got any tips on how to help fix that
Can I do it for the leg which had ACL last year
I had an acl surgery and the seated calf stretch was the best 💯
Helped me a lot
WOW that soleus stretch really took the pain right out of my calves. explains why i wasn’t getting the cramp out with my regular stair stretch, cuz the problem was much further down
I am glad it helped!
I have a tight calf muscle from when my left ankle swelled up and exercise 3 helped tons it fells a lot better now, thanks.
Wonderful! You are very welcome!
I can’t raise myself up, what’s an alternative with using the foam rollers.
Can i do the stretches everyday?
Can you use a massage gun instead of a foam roller to warm up? Thanks.
Recently I had issues with my left calf muscle and ankle area swelling up a little bit after I pulled my calf muscles during sleep when laying down and it went into a spasm. Painful it was but I think since running again and being dehydrated during sleep, perhaps that might be causing it because I’m not experiencing that now. I’m not wearing socks at the moment so it will improve the circulation to my calf muscle and ankle but recently I’ve noticed a bunion develop on my left foot after the slight swelling in my left calf muscle and ankle went down. I’m flat footed and I’ve run and cycled all my life, done plyometrics years ago when I did athletics but now I just run on a treadmill in my gym and use their fitness equipment for general fitness, and occasionally I run on the road, mainly towards the station when I’m late. So now I’m trying to figure out what’s causing a bunion on my left foot? I’m using for now temporarily a sponge in between my big toe and small toes to space them out and reduce the inflammation on my bunion. Im sure it stems from tightness in my left calf muscle because I have been lazy recently with stretches at home when I’m inactive. Any ideas? Thanks.
Hey doc, I have had PF 6 months now, both feet and it’s bad. I can’t stand longer than 30 minutes. I have had to change nursing jobs too where I can sit more. Anyway I just started this video and your PF video and my calves feel so much tighter? Any suggestions???
If I do these stretches regularly, will it help prevent the muscle cramping I’ve been experiencing while playing tennis? It’s been happening every time I play 😢
Duuuude, my calves were so tight today that I couldn’t stand up straight. Thanks for that runners stretch, I can finally stand 😅. But that roller was a great warmup of the stretches.
You are welcome! I am so glad it helped!
any more specific tip for an injured gastrocnemius??
Also, everyone may wsnt to consider supplements for potassium, as well. Most athletes know sbout magnesium and sodium, but that really needs to be 3 way balance with potassium. Liquid supplements are best in my opinion for potassium. Pink Himalayan or celtic grey for salt, and magnesium chloride (lotion , mag oil topical ) for ease and comfort. Warm Epsom salt soak can help, with all the stretches, as well.
After a mc donalds shift
Has anyone added that also doing an isometric (pressing into ball of foot) in some of these positions will mobilize old lactic acid, stress chemicals stored in the fascia? Release of the fascia is probably what you need, if basic muscle stretches do not seem to be effective. Esp. Over time, like weeks or months. Still looking for the perfect video about this, but this video is close!
Thanks I'm a big guy (fat) but genetically I have giant calf muscles no idea why considering i barely do leg day but regardless due to how large my calf muscles plus my flat feet I now have plantar fasciitis in both feet and achilles tendonitis in my right foot currently in recovery I nearly ruptured my tendon so these stretches should help lots after I finish my 6-8 week recovery
Just found your channel, you're my new best friend! I don't know how my calf muscles are so tight, goodness knows it's not activity level haha (whole other item to tackle) but, plantar fasciitis it so off the chart walking is unbearable. Between this and the plantar fasciitis video, I can expand stretches to heal it , you are awesome!!!! Thank you so very much!
Welcome!!
Will this get rid of tight calves for good and if mine are still tight should i do everyday till there not
When I do the standing soleus stretch against the wall I don’t feel it for some strange reason. I do it exactly as you say. Is there something I am doing wrong? I love your videos btw.
Im muscular dystrophy patient, can i do this exercise ?