Tight Calves Treatment - Fascial Release
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- Опубліковано 30 чер 2020
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Dr. Joe DeMarco, chiropractor and owner of OcraMed Health, demonstrates fascial release techniques that you can perform at home to help loosen your tight calves.
Tight calves can be a major problem and cause of injury for many athletes. Whether you are a runner, play running sports, or a weight lifter, tight calves can be a major problem. Since the calf muscles cross both the ankle and knee joints, they can effect mobility in both of these joints.
Before performing fascial release work on your calves, make sure that you warm up properly. This is not the type of technique that you perform first thing in the morning when you first wake up. Make sure the muscles are warm and have good blood flow. Perhaps spend 10 minutes on the treadmill, perform some jumping jacks, or self massage your calves for several minutes.
Dr. Joe demonstrates 3 highly effective fascial release techniques in the video. When you first begin performing these techniques, remember to begin slowly and easy. Do not apply to much pressure on your calves until you get use to it. This type of work can be uncomfortable and also make the calves sore the following day.
Give these techniques for tight calves a try for the next 30 days. You should hopefully notice increased flexibility in the calves and increased ankle and knee mobility. Good luck!
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless OcraMed Health, Dr. Joe DeMarco, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. OcraMed Health/Dr. Joe DeMarco makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. - Навчання та стиль
This video was crucial, I’ve suffered from tight calves for as long as I can remember, my mobility has improved as I’ve worked into my hips but now I have to heal my feet and arches fully and this calf release is going to be key. Never thought to prop my feet up on a foam roller that ish is key
Best of luck my friend!
Hips?
I’ve got tight calves that probably is giving me archilles tendinitis and plantar fasciitis. Any advice
This video was life changing for me! I have suffered with tight calves since I was a teenager and I had no idea what was causing it. I feel like my calves can finally breathe! Thank you so much!
You're so welcome!
This man said run in the treadmill, my calves so tight i can even stand straight
That is me right now. I can barely stand up right because my calves are so tight.
Fax samee i cant even get up
@@khalid0575 i had basketball today i could barely run and it was my first practice.
Awesome video, thank you sir! Runner here with really sore calves.
Glad I could help!!
Spiked peanuts work well too with the kneeling routine feet over the roller.
Oh man can’t wait to try this one
Good luck!!
Thank you, this looks great, anxious to try, I need relief for my calves.
Best of luck!
So good, so helpful! Thank you. 👏👏
You're so welcome!
Amazing video mate thank you very much 👏
Glad you enjoyed it!!
Wowza! It did work! I have been battling compartment syndrome recovery after a year of recovery while still competing in the army. Thanks big guy! Gonna check out your website!
Glad I could help my friend!
Has the compartment syndrome improved over the last year?
this is fantastic ive recently started skipping and doing calisthenics type exercises and my whole leg particularly calves are so tight i can really fel this will help release it even after one go will check your other vids for hip flexor and hamstrings now. thank you x
Happy to help!!
My gosh! You are really good at what you do! Thank you for your amazing video! You got a new subscriber! :)
Thanks for subbing!
Lawdy, Doc, this was amazing and challenging. Identified a major source of my running limitation. Feels freeing after the first session.. Thanks and have a good one from a fellow fifty-five year old. :)
Best of luck Angela!
Fantastic. Thank you! I get soleus tightness and soreness whenever I up my running mileage and this is the best video I've seen on this subject.
Happy to help my friend!
Really recommend this video it actually worked
Glad I could help!
these are great! thank you very much
You're very welcome!
wow great video
Thanks Martin! Glad I could help!
I have tried everything to release my calves for the last 15 years and I think this bloody well does it!! This is incredible! Only day 1 but honestly feels incredible. Will update. This will be massively life changing.
Happy to help! Keep me posted.
thank you
You're welcome!!
Hello, and thank you thank you! Do you tend to massage/move over the areas you are trying to release or do you sit/hover on a spot? I am wondering how long do stay with a particularly painful area? Thanks in advance!
I like to move over the area in different directions to help break up the adhesions. I usually will spend anywhere from 30-60 seconds on one spot. Good luck!
Hello Dr. DeMarco, I’m so glad I discovered your video. I’ve started doing Crossfit after years of semi-sedentary lifestyle also working in a call center. Lately, everyday, I wake up with full mobility (sleeping with my legs elevated) but after an hour or so, my calves starts tightening up doing normal day to day stuff or sitting. It’s so tight, it limits my mobility. What do you think is happening? With tight calves people, do they wake up with it?
Yes, often times patients tell me that they wake up with their calves feeling really tight. Give the techniques a try for a few weeks. Try to be consistent on working them. Good luck and let me know how it goes.
@@OcraMedHealth I don’t wake up with tight calves. They get tight after an hour or so. Is that common?
The Broom is amazing - instant relief jeez. You from boston?
Glad I could help my friend! Go Red Sox! Haha.
Oh this is brilliant - I was shown another move for my calves but I have thick thighs and I couldn't do it. If staying in a squat is painful on the knees, what would you recommend?
Let pain be your guide. If a movement is painful (in a bad way) then skip it for now. Good luck!
Hi, I have tight calf in my left leg since 6 years and it's not treated and i have consult doctors and physiotherapist so they suggest me stretching exercises and i tried it wont worked. Little request you to reply and suggest me that to whom shall i consult i mean chiropractor or orthopaedic and which exercise shall i do and can i use massager it works?
And instead foam roller what shall i use?
Thanks please reply
I would recommend using the techniques I demonstrate. Massage gun is also good. For more help, I would see a physical therapist or chiropractor. Good luck!!
Bless you for this. I’m trying to get back into weight training sense I’m under weight rn, and the first day pains from leg day has been brutal. I’ve been walking around all cramped hahahah
Hope you heal quickly my friend!
OcraMed Health thank you!
same hahaha
I'm autistic and have chronically shortened calves from tiptoe walking for 30 years. Trying this so I can get my heels on the ground!!
Good luck!!
I use a slant board for the 3rd excercise!
If it feels good, then use it. Good luck!!
Greetings from Ireland 🇮🇪.. Thanks for this.. My calfs are so tight they seize up when im walking.. i have to wait for them too loosin before i can walk again.. Every time i walk i have to stop every couple of hundred of yards... I Start then then they seize up again ... Will these exercises help loosin my calfs to get me back walking without my calfs seizing up ?
Thanks again..
Give the techniques a try for a few weeks and see if the calves improve. You should also have the calves checked out by a good doctor/therapist in your area. Good luck!
Hi Doc, I haven't played soccer in nearly one year, I have not exercised or done any sort of running since March 2020 but I got plantar fasciitis in my left foot owing possibly to a tight left calf, I cant understand why it would be tight, considering I haven't done strenuous running in nearly a year! Is there something else that may be I should look at which may be causing a tight left calf?
Work these techniques for a few weeks and see if they help. Also, I did a video a while back on calf stretches for plantar fasciitis. Search my channel for it. Also, I would have the injury evaluated by a doctor/therapist near you. Good luck!
@@OcraMedHealth Thanks Doc
Instantly more loose with the broom technique, your are the man! You also fixed my bicep tendinitis last year. Thanks so much.
Quick question if you have a second... I got heavy into cycling the past six months and I have developed soreness in my patellas in both knees. Could my tight calves be causing this? My hams are nice and loose as well as my it bands. Cheers
Great to hear!
Check your saddle height for a start!! Then you can check saddle fore-n-aft position. Rgr
I don't see the difference between these exercises and using my foam roller so i guess if i don't feel my roller is enough this won't be either or...? Maybe I just don't use it often enough...?
A foam roller is way to big(and smooth) to really break up adhesions in the calves. You want something smaller and spikey to get in between the soft tissue so that it can break up the adhesions.
@@OcraMedHealth ok perfect thank you
But i cant sit like that first broomstick position everything feels tight
Only perform the techniques that you can perform. Good luck!
@@OcraMedHealth ok sir
Can't get into decent squat because my calves are too tight. Only possible if I lift my heels
Keep working on them! Good luck!
My calf has been killing me for the last 2 months but I woke up today and can't even move my ankle cause my calf is too sore and it's now all bruised and swollen
That sounds like a muscle tear rather than just right calves, please see a doctor for this
I would have it evaluated by your doctor/therapist. Good luck!
Holy shit.
Even my hamstrings on the other side of the ball scream
Maybe apply a little less pressure. Good luck!
Hello sir, my calf is sore so can i do these exercises and in a warm up can i used foam roller.. Please give Answer of both Question.
Yes to both. If the calves are sore just start off with very light pressure.
Thank you so much sir.
Hello sir, please help me. whenever i do Glutes strength my right glute get sore little bit but my left glute neve sore.. while training i feel heavyness in my right glute but not in left glute.. sir why? it is happening.. how can i cure.... please help , please reply.
@@OcraMedHealth sir please reply i am waiting for your advice..
It's hard to say without examining the area and watching your form on your exercises. Perhaps find a good sports therapist/chiropractor in your area that can help you. It's impossible for me to evaluate online. Good luck!
Hello Bro😄
Your the man! Thanks. I want to get those balls and that massage gun. Ya sold me. )
Thanks Kelvin! Visit my website any time my friend. We have everything in stock.
Sir, after training my calves get contracted like a bit more extra after an intense calves session
I can't even lift my legs for like 3-4 days what mistake am I doing?
What type of training are you performing on your calves?
@@OcraMedHealth Since the gyms are closed so I am doing full body (body weight) circuits.
3 times a week Monday, Wednesday, Friday
On any one of these days I hit my calves with 50-60 reps Of calf raises with 2 variations.
If your calves continue to be sore, then you need to cut back on the reps or amount of sets of calf work.
@@OcraMedHealth that means I Maybe over doing it.
Thank You sir 😊
I have not been able to sit on my calves like the way he did first in at least 35 years.
Need an alternate way. My knees are swollen from arthritis. Bending them fully is excruciating.
Give these techniques a try: ua-cam.com/video/IVPUorwcuYE/v-deo.html
You are GOD..... Awesome.... Immediately relieved.......
Glad it helped my friend!
شفا عل بحر
These people never even had these sort of pains
I tried that stick move and I think someone shot me. That shit hurt!!!!!!!
You have to try to start of very easy and slowly increase the pressure. Good luck!
Your face does not show this as unconfortable....
a true master.
Thank you my friend!