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.
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.
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
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!
@@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 very much for the informative information and great dimetrations! I recently had an injury running from 1st base to 2 base in a softball game. Upon take off from a stationary position to acceleration to second base, I heard a loud pop. Even the first baseman heard it. I knew I had torn something and have since been disnoised with a ruptured plantaris tendon. They speculate it after the xrays and ultrasound. It has been 2 weeks with my left leg not being able to bare weight . I am going crazy. Thanks again and I will give all the exercises a go. 6 to 8 weeks for recovery!
Whoa. That injury sounds painful. Thanks so much for writing to us and trying out our content. Please make sure you are cleared to do these exercises by your primary care physician and keep us posted on your progress. We are here if you ever need more advice or assistance :) - Coach Joshua, Team PM
I was running from first to second last night and my calf popped. I couldn't hear it, but couldn't hardly walk back to the dugout. This video showed me it was my gastroc. Softball is great for hurting yourself. I hope your tendon has recovered by now.
Thank you @precisionmovementcoach for this video. I will try these exercises. Which if the two calf muscle is strained/weak when it hurts ( a lot) every time when stepping ( mainly climbing or descending stairs or curbs) . That’s what I’ve been experiencing for months 😥.
Thanks for trying them out. It's hard to say exactly what is going on from our vantage point. Please keep us posted on your progress :) - Coach Joshua, Team PM
Hi, and thanks for asking. Try moving slower and smaller, and let us know how it goes. Stop if the modifications don't work, and consider doing the Elbow and Wrist Pain Solution program. It's linked in the video description. We are here if you have any more questions :) - Coach Joshua, Team PM
Hi, I have a calf injury from sprinting without warming up , I felt a muscle tear and I never got treated . Is a year and a half later it still is always sore when I walk . Also very tight . Any advice
Thanks for sharing that! These exercises are a great start. Do them 2 - 3 times weekly for at least 4 weeks. Let us know how it goes :) - 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 :)
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
@@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?
Coach E my toes do not spread much at all. Would you recommend toe spacers? Thank you for your excellent work. I can feel the improvement after just a few days!
Hi, and that's a great question. Toe spacers can help, mainly if you use them while exercising. Try that out, and keep us posted on your progress. Thanks for the comment. It's great to read about your improvement :) - Coach Joshua, Team PM
Thanks for the video awesome information I will try this out as I keep sightly straining my right calf. If my feet are weak maybe it my arch is not strong enough do you think an arch support could help in my running shoes only while it's healing ? Podiatrist are always trying to get me in orthotics due to flat feet or over pronation problems. Maybe this could be the cause as my calf's are strong from cycling. Maybe at 50 I just shouldn't run 😂
Hi, and thanks for the comment. Don't stop running! We can help keep you moving. Here is our position on arch supports: www.precisionmovement.coach/pes-planus/ Read, that and then get started on these exercises: ua-cam.com/video/xM4E3pc0lQg/v-deo.html The resources in the video description-especially the Foot and Ankle Pain Solution program-can give you more ideas. Let us know if you have any more questions :) - Coach Joshua, Team PM
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 and you are welcome! Attempt each exercise and stop any that cause more pain unless you can modify them to do them pain-free. Modifications include moving slower and smaller. Let us know if you need more feedback :) - Coach Joshua, Team PM
Hi, and you are welcome. We appreciate you taking the time to watch and comment. The Foot and Ankle Pain Solution program is in the ROM Coach app. Let us know if that helps or if you need more assistance :) - Coach Joshua, Team PM
I've been experiencing medial inner calf pain over the last week. For context, I dislocated my patella 5 weeks ago and have been proactive in RICE treatment, although I have fallen short on my physical therapy over the last few weeks. This calf pressure/pain has only been present for the last week. Initially, I favored my right leg heavily and used a cane for support but have now primarily switched to a knee brace when out and about. The pressure is mainly noticeable when seated and very rarely when walking. It is present in both legs in the same area, but when lying down or wakinhg up first thing in the morning not noticeable at all. The legs are NOT warm or hot to the touch, nor does there appear to be any swelling. My physiotherapist advised me to monitor it, but I am unsure of the cause. It could be due to dehydration, muscle strain, muscle atrophy, or, in the worst case, tendinitis or compartment syndrome. My foot is not numb, and it does not hurt when curled. Do you have any idea what this could be, even a best guess? I am at a loss, and the doctors I've seen have only told me to monitor it. I prefer to be proactive rather than passive.
It's hard to say what the issue could be from our vantage point. Thanks for reaching out to us. These tests and exercises are a good place to start. Also check out the resources in the video description for more ideas. Especially, the Foot and Ankle Pain Solution program. Check it out and let us know if you have any more questions :) - Coach Joshua, Team PM
Hi, and thanks for asking. Search our channel for "knee pain" and check out that content next. Please keep us posted on your progress :) - Coach Joshua, Team PM
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
@@PrecisionMovementCoach I've been having pain in that exact spot for several years when running, so if anyone in the future has advice on what the cause/solution could be, please reply and let me know what you did for it.
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
Good Day Coach! I need your help pls! 😅 l can't do a complete squat down, as my right knee cannot bent all the way down.. pain on the outer side, and the back of my right knee.. can it be the TFL or calf muscles too tight ??? I can't sit back like this🧎♀️ n lost balance on standing with right leg, left leg up ! I hv tried many stretches on hip flexor, quads, hamstring .. abductor, no goooood result ... sad... Any advise Coach ?? Thank you 🙏
Hi and thanks for writing to us. It's hard to say what the issue could be from our vantage point. Please, consider grabbing the Knee Pain Solution program. It can help you to assess and address the root cause of your issues: www.precisionmovement.coach/knee-pain-solution-yt Check it out and let us know what you think :) - Coach Joshua, Team PM
Hi..is this the right routine to follow if i have slip disc and piriformis...but both already treat...my lower limb is so weak..i cannot walk and stand by myself
Great question and thanks for asking! This is the routine to follow if you have a calf strain. Try them out and let us know how it goes :) - Coach Joshua, Team PM
Hi! In that case, start the exercises and let us know how they go. What type of knee injury did you sustain? Talk to you soon :) - Coach Joshua, Team PM
Sigh. I don't know what have, I can do both tests without pain but once i start running the pain starts to return and I wouldn't be able to run a 5k without straining it fully again. It's not painful all the time but it is a faint nuisance, like a 0.5 out of 10 pain in every day life that can flair up with extensive exercise that I'm aware of everyday
Hi and thanks for trying out the tests. The Lower Limb Control program can help you to assess and address the root cause of your issue once and for all: www.precisionmovement.coach/lower-limb-live It's far more comprehensive and progressive than our free content. Check it out and let us know if you have any more questions :) - 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
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
Hi and great question! The short answer is it depends. We recomend that people wean themselves off of them but each case will be different. However, this is our position on inserts: www.precisionmovement.coach/pes-planus/ Check that out and let us know if you have any more questions :) - Coach Joshua, Team PM
@@PrecisionMovementCoach interesting…I had Achilles tendinitis a few yrs ago…too much pickleball….but now that I do not maybe I should take them out of a few pairs of tennis shoes.
It is worth trying some drills or light play without them to see how it goes. That, in combination with the exercises, will go a long way. If you want to address the root cause of your issues once and for all, then consider starting the Foot and Ankle Pain Solution program: www.precisionmovement.coach/foot-ankle-pain-solution/ Keep us posted on your progress, and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
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
For me the problem is that I never reach the level of healing thatbwould allow me to do any of these excercises. My legs are painful everytime I do any kind of soleus strengthening excercises. They are painful after 2-3 repetitions. And weeks later I try again and the same again. And it seems not to heal since 5 months.
Hi, and thanks for the comment. We are here to help. It's clear that these exericses are too challenging for you right now. The Foot and Ankle Pain Solution program contains an Acute Pain phase that is perfect for your capabilities. The rest of the program is comprehensive and progressive and will help you assess and address your issue's root cause once and for all. You can learn more about it here: www.precisionmovement.coach/foot-ankle-pain-solution/ Check it out and let us know what you think :) - 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
I have a 1st degree tear in my calf. (There is some bruising, but I can walk very easily, even though it has only been 1 week) In how many weeks do you think I can return to my football training, provided that I do these exercises 3 times a week?
Hi, and that's a great question. It's difficult to predict how you will respond to these exercises. Everyone is different, and it's hard to speak to your condition from our vantage point. Try them two to three times weekly for at least four weeks. If they don't help, check out the Foot and Ankle Pain Solution program linked in the video description. It will help you make progress. Talk to you soon :) - Coach Joshua, Team PM
Hi i was trying to pick up a tractor tire and hurt my calf i can barely walk and do your toe raises because of my calf i reseted nothing worked so what can i do to walk and run again properly?
Hi, and sorry for the late reply. How are you now? These exercises are a good start, even if you can't copy the video exactly. Let us know if you need any more tips :) - Coach Joshua, Team PM
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.
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?
Hi! You can start it right away as long as it does not cause more pain. Check with your primary care practitioner if you have doubts. Let us know if you have any more questions :) - Coach Joshua, Team PM
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
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.
Hi! These exercises are a great start. Do them 2 - 3 times weekly for 4 weeks. You should notice changes by then. Keep us posted on your progress :) - 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
@@bluesraincancun9217 stepped into a pool in Bali but the steps were very low in the water so I couldn’t see properly, so I stumbled into the pool & tore the myotendonous junction I believe
@@BeechBoy22 Wow. Sorry to hear that and thank you for responding. I asked cause this morning I went for a run and my soleus was super stiff. I thought that it might pop if I kept going. I'm an over pronator, so I've always had issues with my soleus. Thanks 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
Hi, I was doing an exercise where I had a foam roller between my knees, squeezing the foam roller for about 5 out of 10 strength. Afterwards, my left calf has become about 50% numb and tingly up to my ankle, but no pain and I still have strength. Do you know what that could be and how long it could take to go away? Thanks for your help!
Hi and thanks for asking. It's hard to say what is going on from our vantage point. However, you should definitely see your primary care physician for more ideas any time you feel tingling or numbness. Keep us posted on your progress :) - Coach Joshua, Team PM
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
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 :)
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
Your work is among the very best. You always get to the root cause of an issue, rather than chasing symptoms.
Wow, thanks for that!
We appreciate you taking the time to let us know :)
- Coach Joshua, Team PM
Man my pain was relieved right away! Amazing, thanks!
So great to read that!
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?
Thank you very much for taking the time to make this and sharing the information.
Glad it was helpful!
Thanks for watching :)
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
My calf tightened up and stiff. thank you, i will keep this up! I was side lined from running. I hope this will get me out there!
You got this!
Thanks for trying it out and keep us posted on your progress :)
- Coach Joshua, Team PM
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
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!
Thanks to your video I was able to determine I have a Soleus calf injury. Will give exercises a go!
Perfect!
Sorry for the late reply. How are you now?
- Coach Joshua, Team PM
What does it mean if you can't get into the deep squat to test without intense pain?
Thank you very much for the informative information and great dimetrations! I recently had an injury running from 1st base to 2 base in a softball game. Upon take off from a stationary position to acceleration to second base, I heard a loud pop. Even the first baseman heard it. I knew I had torn something and have since been disnoised with a ruptured plantaris tendon. They speculate it after the xrays and ultrasound. It has been 2 weeks with my left leg not being able to bare weight . I am going crazy. Thanks again and I will give all the exercises a go. 6 to 8 weeks for recovery!
Whoa. That injury sounds painful.
Thanks so much for writing to us and trying out our content.
Please make sure you are cleared to do these exercises by your primary care physician and keep us posted on your progress.
We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
I was running from first to second last night and my calf popped. I couldn't hear it, but couldn't hardly walk back to the dugout. This video showed me it was my gastroc. Softball is great for hurting yourself. I hope your tendon has recovered by now.
Thank you @precisionmovementcoach for this video. I will try these exercises. Which if the two calf muscle is strained/weak when it hurts ( a lot) every time when stepping ( mainly climbing or descending stairs or curbs) . That’s what I’ve been experiencing for months 😥.
Thanks for trying them out.
It's hard to say exactly what is going on from our vantage point.
Please keep us posted on your progress :)
- Coach Joshua, Team PM
Thanks@ .
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
For soleus squats can you just do it from wall sit without the medicine ball? If not, do you have an alternative if I don't have a medicine ball?
Try it without the ball and let us know how it goes.
Thanks for stopping by :)
- Coach Joshua, Team PM
Thank you, this is great information.
You are welcome :)
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 is awesome! Thanks so much!
You're so welcome!
Thanks for watching and commenting :)
- Coach Joshua, Team PM
Hi, and thanks for asking.
Try moving slower and smaller, and let us know how it goes. Stop if the modifications don't work, and consider doing the Elbow and Wrist Pain Solution program. It's linked in the video description.
We are here if you have any more questions :)
- Coach Joshua, Team PM
Hi, I have a calf injury from sprinting without warming up , I felt a muscle tear and I never got treated . Is a year and a half later it still is always sore when I walk . Also very tight . Any advice
Thanks for sharing that!
These exercises are a great start.
Do them 2 - 3 times weekly for at least 4 weeks.
Let us know how it goes :)
- Coach Joshua, Team PM
This was fantastic, thanks coach!
You are welcome!
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
Thank you so much for sharing this video.
You are so welcome!
Thanks for watching and commenting.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Thanks for the info!
Any time!
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 😔
Coach E my toes do not spread much at all. Would you recommend toe spacers? Thank you for your excellent work. I can feel the improvement after just a few days!
Hi, and that's a great question.
Toe spacers can help, mainly if you use them while exercising.
Try that out, and keep us posted on your progress.
Thanks for the comment. It's great to read about your improvement :)
- Coach Joshua, Team PM
Thanks for the video.
You are welcome!
Thanks for the video awesome information I will try this out as I keep sightly straining my right calf.
If my feet are weak maybe it my arch is not strong enough do you think an arch support could help in my running shoes only while it's healing ? Podiatrist are always trying to get me in orthotics due to flat feet or over pronation problems. Maybe this could be the cause as my calf's are strong from cycling. Maybe at 50 I just shouldn't run 😂
Hi, and thanks for the comment.
Don't stop running! We can help keep you moving.
Here is our position on arch supports:
www.precisionmovement.coach/pes-planus/
Read, that and then get started on these exercises:
ua-cam.com/video/xM4E3pc0lQg/v-deo.html
The resources in the video description-especially the Foot and Ankle Pain Solution program-can give you more ideas.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Thank you. After pain is gone, how often can these exercises be done to be effective while returning to sport?
Hi and thanks for asking.
2 - 3 times weekly is great for maintenance.
Keep us posted on your progress :)
- Coach Joshua, Team PM
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
Thank you very much. I already have plantar fasciitis, and from the exercises you provided, is there any that I should focus on or avoid?
Hi and you are welcome!
Attempt each exercise and stop any that cause more pain unless you can modify them to do them pain-free. Modifications include moving slower and smaller.
Let us know if you need more feedback :)
- Coach Joshua, Team PM
@PrecisionMovementCoach Thank you! I'll try it and see.
Thank you. Will this program be available in ROM coach app if we get the subscription?
Hi, and you are welcome. We appreciate you taking the time to watch and comment.
The Foot and Ankle Pain Solution program is in the ROM Coach app.
Let us know if that helps or if you need more assistance :)
- Coach Joshua, Team PM
Is this the right routine to follow if i have Achilles tendon pain ?
It's worth a try :)
I've been experiencing medial inner calf pain over the last week. For context, I dislocated my patella 5 weeks ago and have been proactive in RICE treatment, although I have fallen short on my physical therapy over the last few weeks. This calf pressure/pain has only been present for the last week. Initially, I favored my right leg heavily and used a cane for support but have now primarily switched to a knee brace when out and about.
The pressure is mainly noticeable when seated and very rarely when walking. It is present in both legs in the same area, but when lying down or wakinhg up first thing in the morning not noticeable at all. The legs are NOT warm or hot to the touch, nor does there appear to be any swelling. My physiotherapist advised me to monitor it, but I am unsure of the cause. It could be due to dehydration, muscle strain, muscle atrophy, or, in the worst case, tendinitis or compartment syndrome. My foot is not numb, and it does not hurt when curled.
Do you have any idea what this could be, even a best guess? I am at a loss, and the doctors I've seen have only told me to monitor it. I prefer to be proactive rather than passive.
It's hard to say what the issue could be from our vantage point. Thanks for reaching out to us.
These tests and exercises are a good place to start.
Also check out the resources in the video description for more ideas. Especially, the Foot and Ankle Pain Solution program.
Check it out and let us know if you have any more questions :)
- Coach Joshua, Team PM
Thank you I am doing this tonight..
Wonderful!
Make sure to let us know how it goes :)
- Coach Joshua, Team PM
Coach E mentioning osteoarthritis.. i have this in left knee.. what exercises is good for that to relieve the calf pain
Hi, and thanks for asking.
Search our channel for "knee pain" and check out that content next.
Please keep us posted on your progress :)
- Coach Joshua, Team PM
Thank you very much.
Welcome 😊
Thank u 🙏🏾
Any time!
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
@@PrecisionMovementCoach I've been having pain in that exact spot for several years when running, so if anyone in the future has advice on what the cause/solution could be, please reply and let me know what you did for it.
@@Zach-p6m89 +
thank you
You're welcome :)
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
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...
How many times do you suggest doing the ball under foot, skinny foot, etc.?
Multiple times daily :)
Good Day Coach!
I need your help pls! 😅
l can't do a complete squat down, as my right knee cannot bent all the way down.. pain on the outer side, and the back of my right knee.. can it be the TFL or calf muscles too tight ??? I can't sit back like this🧎♀️ n lost balance on standing with right leg, left leg up ! I hv tried many stretches on hip flexor, quads, hamstring .. abductor, no goooood result ... sad... Any advise Coach ?? Thank you 🙏
Hi and thanks for writing to us.
It's hard to say what the issue could be from our vantage point. Please, consider grabbing the Knee Pain Solution program. It can help you to assess and address the root cause of your issues:
www.precisionmovement.coach/knee-pain-solution-yt
Check it out and let us know what you think :)
- Coach Joshua, Team PM
Hi..is this the right routine to follow if i have slip disc and piriformis...but both already treat...my lower limb is so weak..i cannot walk and stand by myself
Great question and thanks for asking!
This is the routine to follow if you have a calf strain.
Try them out and let us know how it goes :)
- Coach Joshua, Team PM
I can’t squad low due to knee injury how do I do the test then
Hi!
In that case, start the exercises and let us know how they go.
What type of knee injury did you sustain?
Talk to you soon :)
- Coach Joshua, Team PM
Thank you so much !
You're welcome :)
Sigh. I don't know what have, I can do both tests without pain but once i start running the pain starts to return and I wouldn't be able to run a 5k without straining it fully again.
It's not painful all the time but it is a faint nuisance, like a 0.5 out of 10 pain in every day life that can flair up with extensive exercise that I'm aware of everyday
Hi and thanks for trying out the tests.
The Lower Limb Control program can help you to assess and address the root cause of your issue once and for all:
www.precisionmovement.coach/lower-limb-live
It's far more comprehensive and progressive than our free content.
Check it out and let us know if you have any more questions :)
- 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
Can a calf strain cause pain behind your knee??
Yup.
Do you suggest not having shoe inserts for athletic shoes?
Hi and great question!
The short answer is it depends. We recomend that people wean themselves off of them but each case will be different.
However, this is our position on inserts:
www.precisionmovement.coach/pes-planus/
Check that out and let us know if you have any more questions :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach interesting…I had Achilles tendinitis a few yrs ago…too much pickleball….but now that I do not maybe I should take them out of a few pairs of tennis shoes.
It is worth trying some drills or light play without them to see how it goes. That, in combination with the exercises, will go a long way.
If you want to address the root cause of your issues once and for all, then consider starting the Foot and Ankle Pain Solution program:
www.precisionmovement.coach/foot-ankle-pain-solution/
Keep us posted on your progress, and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Ty will consider it.
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
For me the problem is that I never reach the level of healing thatbwould allow me to do any of these excercises. My legs are painful everytime I do any kind of soleus strengthening excercises. They are painful after 2-3 repetitions. And weeks later I try again and the same again. And it seems not to heal since 5 months.
Hi, and thanks for the comment. We are here to help.
It's clear that these exericses are too challenging for you right now. The Foot and Ankle Pain Solution program contains an Acute Pain phase that is perfect for your capabilities. The rest of the program is comprehensive and progressive and will help you assess and address your issue's root cause once and for all.
You can learn more about it here:
www.precisionmovement.coach/foot-ankle-pain-solution/
Check it out and let us know what you think :)
- 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
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!
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
I have a 1st degree tear in my calf. (There is some bruising, but I can walk very easily, even though it has only been 1 week) In how many weeks do you think I can return to my football training, provided that I do these exercises 3 times a week?
Hi, and that's a great question.
It's difficult to predict how you will respond to these exercises. Everyone is different, and it's hard to speak to your condition from our vantage point.
Try them two to three times weekly for at least four weeks. If they don't help, check out the Foot and Ankle Pain Solution program linked in the video description. It will help you make progress.
Talk to you soon :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach thank you so much
Hi i was trying to pick up a tractor tire and hurt my calf i can barely walk and do your toe raises because of my calf i reseted nothing worked so what can i do to walk and run again properly?
Hi, and sorry for the late reply.
How are you now?
These exercises are a good start, even if you can't copy the video exactly.
Let us know if you need any more tips :)
- Coach Joshua, Team PM
Does flat feet play a part in calf strains?
Yup.
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
Same for me bro a routine of jump rope and 3 hours of tennis got me here and I want out!
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
How soon should I start ASMR after a small strain?
Hi!
You can start it right away as long as it does not cause more pain. Check with your primary care practitioner if you have doubts.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
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
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.
I get pain while playing football. I play once in a week. How to get relief ?
Hi!
These exercises are a great start.
Do them 2 - 3 times weekly for 4 weeks. You should notice changes by then.
Keep us posted on your progress :)
- 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
How did you tear it? Do you have over pronating ankles?
@@bluesraincancun9217 stepped into a pool in Bali but the steps were very low in the water so I couldn’t see properly, so I stumbled into the pool & tore the myotendonous junction I believe
@@BeechBoy22 Wow. Sorry to hear that and thank you for responding. I asked cause this morning I went for a run and my soleus was super stiff. I thought that it might pop if I kept going. I'm an over pronator, so I've always had issues with my soleus. Thanks again.
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
Hi, I was doing an exercise where I had a foam roller between my knees, squeezing the foam roller for about 5 out of 10 strength. Afterwards, my left calf has become about 50% numb and tingly up to my ankle, but no pain and I still have strength. Do you know what that could be and how long it could take to go away? Thanks for your help!
Hi and thanks for asking.
It's hard to say what is going on from our vantage point. However, you should definitely see your primary care physician for more ideas any time you feel tingling or numbness.
Keep us posted on your progress :)
- Coach Joshua, Team PM
🙏🏾💚🙏🏾
:)
I can't stand😭😭😭😭😭😭😭
We are here to help!
Did you try out the exercises?
Let us know what you think :)
- 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