Calf Strain Rehab Exercises and Tests (Gastrocnemius or Soleus?)
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- Опубліковано 28 тра 2024
- 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): • 6 Intrinsic Foot Muscl...
INCREASE Ankle Dorsiflexion: 4 Unique Exercises (NOT Calf Stretches!): • INCREASE Ankle Dorsifl...
Lower Limb Control course: www.precisionmovement.coach/l... - 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. - Спорт
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
I've had pain in my calf for almost 3 years now... I went to 5 different orthopedic doctors and none of them could help me!
I did the Gastroc/Soleus release once and my pain almost went away! You have no idea how thankful I'm right!
You clearly know how to release the muscles with the right technique! Thank you again.
Thanks for sharing!!
We are so happy to read about your progress and keep up the fantastic work :)
- Coach Joshua, Team PM
Man my pain was relieved right away! Amazing, thanks!
So great to read that!
Thank you very much for taking the time to make this and sharing the information.
Glad it was helpful!
Thanks for watching :)
Thank you for this one, after only one round of this routine I already have less pain and more mobility!
You're so welcome! Great results :)
Thanks for posting this. I know it will help me a lot.
Let us know how it goes :)
@@PrecisionMovementCoach thanks will do. I still have the air cast boot on as I have a grade 2 tear in my soles but I’m looking forward to practicing these exercises!
Thank you, this is great information.
You are welcome :)
I'm always active, and have been training for climbing in the Andes in January and have been doing weighted vest fast walks. Everything was great, except that last 5 minutes going down a step hill (going up was fine) and I thought it was gastrocnemius but from this and other videos, soleus (fun!). Thanks for the info!
You are welcome and good luck with the training!
- Coach Joshua, Team PM
Excellent video. I'm recovering from a rolled right ankle, an eversion and inversion sprain, and with a lower calf/achilles strain on top of it. A 'yes' for all tests :). Slowly recovering and getting my strength and flexibility back. Interestingly my other ankle has redeveloped issues as it takes the strain from the right ankle injuries (it had an achilles rupture 2016). Loving this channel, has helped me a lot.
Thanks for sharing that!
We are here if you need us.
Let us know how the exercises go :)
- Coach Joshua, Team PM
Thank you so much !
You're welcome :)
Thank you I am doing this tonight..
Wonderful!
Make sure to let us know how it goes :)
- Coach Joshua, Team PM
Thank you very much.
Welcome 😊
How did y'all know.. i was going through this? Amazing! I was doing slow and controlled calve raises like i typically do and wake up a day later having to hop around not from DOMS, but a deeper pain for like 5 days and even though it's slowly getting better. I am going to implement what this video has shown
Thanks for trying it out and let us know how it goes :)
P
That sprint looks healthy! 0:06
Ha thanks - I could definitely use some more hip extension if I ever want to challenge Usain Bolt but other than that not bad for an old man 😉
this was exactly what i needed. 4 months in after an achilles strain. the PT thinks it is plantars fascitis and we have working on ankle dorsiflexion.
So happy to help!
Thanks for trying it out.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
How have the exercises helped?
Thanks I'm going to with the excise my hip is weak can't walk straight after operation but going to with the excise thanks again
You are welcome and let us know how it goes :)
- Coach Joshua, Team PM
thank you
You're welcome :)
I have never had calf strains before start using carbon plate shoes on daily basis. I have 3 different brands of carbon plate shoes and 4 pairs of one brand and since the last shoes update I had 3 strains on the same calf in 6 months.
I am 45 years running marathons for more than 20 years and 50 miles/week average on the last 15 years.
I am very concerned that maybe carbon plate shoes are the root cause.
I am a doctor and have done some search on pubmed and found some evidence that agrees with my suspecting.
I am just giving a grain of salt for others to be aware.
Kind regards and thank you for the video. My last strain was probably a soleus grade I strain doing a 3 hours M pace run after 130 min.
Hoping to be back to a marathon in 6 weeks.
Wow. Thanks for sharing your insight.
Try out the exericses 2 - 3 times weekly leading up to your event and keep us posted on your progress.
Good luck!
- Coach Joshua, Team PM
Hi, I have had pain for months when I run at minute 9:32 of the video. Could be my tibialis posterior or soleus?
It's hard to say from our vantage point.
You should notice changes after 4 weeks of practicing the exercises 2 - 3 times weekly.
How are you now?
- Coach Joshua, Team PM
Love this. I dont have any problems with my calves but is this something to do as a preventative???
It sure can Caleb :)
- Coach Joshua, Team PM
Very informative video, I have a question
I've injured both my calves many years ago, i was stupid to keep running and eventually other parts of leg got injured too, after a long time, the pain was gone, but if i walk too far, stand to long time, or run, i will feel the pain again, do i still have hope? i didnt do stretches for a very long time, and my calf n hamstring are very tight, although i can live my daily life but i really want to go run again
We are here to help and there is hope for you.
Get started on the Mobility for Runners ROM Coach routines and keep us posted on your progress:
www.precisionmovement.coach/rom-yt
:)
@@PrecisionMovementCoach tq so much
Is this the right routine to follow if i have Achilles tendon pain ?
It's worth a try :)
I guess i was rushing the season. Went biking over the weekend for an hour each day. Then had a Charlie horse or leg cramp and in pain since. How do i losen up the scar tissue...thank you for your video. Biking on hold now. 😢
That is a great question.
Focus on these exercises for now and don't worry too much about scar tissue.
Let us know how it goes.
We want to get you back in the saddle ASAP :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach thank you! Me too...
Fully healthy and made excuses not to go running. Now I'm fully motivated and I get injured after my second run 😭
Ouch!
Try out these exercises to get your recovery on track.
Then use the ROM Coach app running routines to enhance your training:
www.precisionmovement.coach/rom-yt
Thanks for stopping by and let us know if you have any more questions :)
- Coach Joshua, Team PM
What is alternative for stability ball
Great question. Try a rolled up towel and let us know how it goes.
Thanks for trying it out :)
- Coach Joshua, Team PM
i recently strained my calf and it seems it was soleus, i felt a pop while i was playing basketball and i feel little bit of tightness when i walk now. when do you think i should start your rehab exercise and how long to play basketball again?
Wow, that sucks.
Luckily you found us.
Start the exercises right away as long as they do not cause more pain.
It's hard to say how long it will take for you to recover. Practice the exercises 2 - 3 times weekly for at least 4 weeks. You should notice changes by then.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Thank you very much i will start the exercise
Hello,i have pain in achilles and calf for over 4 months it is better now.My medial head is weaker and it hurts on touch just like achilles.Is there any possible way that i can show you the scan of my Achilles tendon it would mean a lot to me since i live in Serbia and doctors here arent that good...
Hi!
This is a great question. We do not treat images but symptoms. Looking at your scan won't tell us much about how to help you out. Hearing about your experiences with our content will.
Try out the videos here and let us know how it goes:
www.youtube.com/@PrecisionMovementCoach/search?query=achilles
Talk to you soon :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach back in july last year i played football for few hoyrs possiblly 5 ,nearly getting home my calves and achilles started hurting and from than i went on therapies and it went good,on october of 29st i went to a 5km marathoon and during 2,5km of marathoon my calfs started hurting but i didnt gave up and around 4.0km of marathoon it didnt hurted anymore,ofcourse i warmed up before it.i than had pain in right foot muscles where plantar fascia is,had one eletrical therapy and it was gone forever,my calfs and achilles however did hurt on touch and were weak,i still have a feeling i wont be able to stand on my toes right now.I have constat pain in achilles first 10 minutes or several minutes after getting up a for school,than its gone but still calves are sore and achilles too.Right now im doing eletrical therapy on my medial head of a calf because i noticed it doesent really contract like lateral head and it isnt strong like lateral head is.Sometimes there is sharp pain in my foot suddenly like someone is stabbing it with a knife,whats your thought out of all this,when i scanned the Achilles he said plantar fascia is omay,that the calves are good and that i had injuries that healed on both achilles where they attach to heel bone ,the injury on right was bigger than on the left one.
Ive injured my calf gastrocnemius muscle 6 weeks ago , stopped walking with the boot and crutches 4 days ago, started Physiotherapy on Friday . My leg still very weak, struggling to walk also i can feel the lumps in my left side soleus muscle and tightness,specially in the mornings getting up from my bed, or after been seated for few hours . How many more weeks will take me to go back to walk properly? I need more advice please 🙏🏽? Thanks
Ouch. We are really sorry to hear about that. You will get better with time. People usually experience noticable changes after 2 - 4 weeks of consistent rehab.
Focus on isometrics and strengthening your intrinsic foot stabilizers.
Keep us posted on your progress :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Hi there , thank you for your advice 👏🏽 much appreciated
How is your recovery doing if I may ask. I’m experiencing similar similar injury and lump feeling.
@@jonvon2044 Hi there , two months today , still got the lump and tightness, if i walk or stand for longer my leg get cold and swells 😏 is taking ages to heal . When did you injury happen?
@@pemonpachi5706 I’m sorry to hear this.. one week ago 😔
I have been doing exercise since 5 days and i think due to jumping exercises i got soleus strain. So should i do these exercises before my daily exercise or after?
Few months ago i started skipping rope exercises and due to this i got soleus strain so I stop doing any exercises.
And few years ago i used to go for running and from there this pain has started.
Thanks for letting us know that.
Please get started on the exericses and let us know how it goes.
Talk to you soon :)
- Coach Joshua, Team PM
i have both gastrocnemius and soleus and recently i got this strain almost 2 days from now and i am not able to walk properly and also i have running race for 5km. Am i able to recovery it fast in upcoming saturday?
It's hard to say how quickly you will recover and you should get started right away :)
- Coach Joshua, Team PM
Does weight have a bearing on Calf strain injuries. Im 6ft 2 in and used to run regularly at 13 stone exactly, with very little issues. After a lay off, around 3 years, i began to try running again, but my weight had risen to 14st 7lbs, and even though i thought i was running gentle, ive been plagued with calf strains and injuries . ( no issues in the hips or knees, all the problems are with calfs
Hi!
It does but these exericses can help. A 21 lb increase is quite a bit and you will feel it throughout your kinetic chain. Need any weight loss tips?
Try them out and let us know how it goes :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach thank you for your reply and i will definitely follow your exercises, any weight loss tips would be greatly welcome thankyou
Visit the Precision Nutrition website ASAP and start following them :)
www.precisionnutrition.com/
They are not affiliated with us and just have a similar name. They use the same methodology as us.
- Coach Joshua, Team PM
@@PrecisionMovementCoach thankyou for all your help , much appreciated
Any recommendations for people with CMT who can’t move their toes??
Great question.
Physical manipulation of the toes along with intrinsic foot muscle activation is a good place to start.
Check this out for more ideas:
ua-cam.com/video/sTifSagCxUM/v-deo.htmlsi=h3lIIklrubZrLNHH
Let us know if you have any more questions :)
- Coach Joshua, Team PM
I tore my Soleus over 4 years now, but still very painful & very sore to walk with…is it scar tissue that’s the problem still?…. Surely it’s not still torn?
Hi and thanks for asking!
It's hard to say from our vantage point but the exericses will help.
Try them out and let us know how it goes :)
- Coach Joshua, Team PM
What should I do with a soleus strain should I rest until I can walk on it then do these exercises?
Start the exercises immediately. Attempt each one and only stop if they cause more pain.
Let us know how it goes :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach I did start the exercise immediately and seen great improvement in the leg mobility again thank you for your video!
Does flat feet play a part in calf strains?
Yup.
To afraid to do those moves 😢...i feel a cramp is waiting to get me again.
Hi, and thanks for commenting.
Cramping indicates that the muscle is weak at that range of motion. Learning to tolerate it in a controlled way will help you to get stronger and prevent it from happening in the future.
We are here for support so try out the exercises and let us know how it goes :)
You got this!
- Coach Joshua, Team PM
❤👍
:)
🙏🏾💚🙏🏾
:)
My calves are so tight, my hammies and quads are trying to interfere in everything.
I also have the worst bunions from childhood that doesn’t help.
We are sorry to hear that and hope that the exercises help :)
- Coach Joshua, Team PM