3-Minute Routine For Tight, Painful Calf Muscles [FAST RELIEF!]
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- Опубликовано: 21 июл 2024
- Tight, painful calf muscles? OF COURSE I can help with that! This is a simple, effective, 3-minute exercise routine that you can do right at home to eliminate tightness and pain in your calves and feel better fast! How to loosen up tight calf muscles the right way to get you back to doing the things you love!
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➡️ LINK TO JARED’S FOAM ROLLER: amzn.to/3yuYWet
➡️ LINK TO JARED’S LACROSSE MASSAGE BALL: amzn.to/3NXpUE4
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WHY DO MY CALF MUSCLES GET TIGHT?
Tight calf muscles are a common condition that many people experience at some point in their lives. Your calf muscles are located at the back of the lower leg and control foot and ankle movement.
Many things can cause tightness in the calf muscles, such as lack of stretching, wearing high heels, standing or sitting for long periods, or overuse (common in runners “ramping up” their distance or weight lifters after a heavy “leg day”).
WHY SHOULD I TREAT MY TIGHT CALVES?
By itself, tight calves can cause pain, limited range of motion, and muscle fatigue, which can be frustrating and affect daily activities.
However, if left untreated this tightness and pain in your calves can eventually lead to Achilles tendonitis, plantar fasciitis, and other problems that are common in the foot and lower leg. Your best course of action is to treat it early on to avoid any future complications.
BEST EXERCISES FOR TIGHT CALF MUSCLES
If you have tight calves, don’t despair! Exercise can be an effective way to alleviate tightness and pain in the calf muscles. And that’s exactly what I want to help you with in this video!
This is a simple, effective routine that is only 3 minutes long to help alleviate tightness, pain, and discomfort in your calf muscles.
We’ll teach you the right way to massage/mobilize your calves to break up any knots/adhesions/lactate build up in the muscles and then show you two simple stretches you can do anywhere to decrease tension and improve motion.
IMPORTANT POINT!
Each “calf” is actually composed of two muscles - the “gastrocnemius” and the “soleus”. The gastrocnemius is more superficial and sits on top of the deeper soleus. In order to fully rehab your tight calves BOTH muscles should be addressed… which is exactly what I wanted to share with you in this video!
3-MINUTE FIX FOR TIGHT CALF MUSCLES
0:00 INTRODUCTION AND ANATOMY
0:49 MOBILIZATION - FOAM ROLLER
2:33 MOBILIZATION - TENNIS BALL
3:30 GASTROCNEMIUS STRETCH
5:05 SOLEUS STRETCH
6:19 PUT IT ALL TOGETHER
💬 Did you try the routine in this video? What did you think, did it 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 NEED TO WATCH:
✅ TREAT ACHILLES TENDONITIS AT HOME: • Fix Your Achilles Tend...
✅ FIX YOUR PLANTAR FASCIITIS WITH THESE EXERCISES: • INSTANTLY Relieve Plan...
✅ ELIMINATE SHIN SPLINT PAIN: • Shin Splints Stretches...
✅ HOW TO FIX FLAT FEET: • How To Fix Flat Feet W...
✅ HOME TREATMENT TO FIX YOUR ACHILLES TENDON PAIN: • Heal Your Achilles Ten...
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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 T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Did you try these exercises? Did they help? Leave me a COMMENT below and if you know someone who needs to see this please SHARE this video with them! Also - if you're looking for exercises specific for your Achilles tendon pain, you can find that video here: ruclips.net/video/kAzwyy1Ygyo/видео.html Hope they help you! 🙏🏼
Yeah, and thank u so much for ur awesome knowledge.. Ive been watching ur uploaded videos specially when am suffering body illness, due some uncertain moves... wish luck and more power, from PHILIPPINES
Thank you ❤, this brought instant relief to my days of pain
Thank you ❤, this brought instant relief to my days of pain
POV: you are here after ur first leg day 💀
from Taekwondo training here 🥹
damn this really helped i woke up with my calfs having horrible pain like limping and i had a game today
Uss bro its 6 am i woke up to drink water and fell down on first step😂
This helped with my foot pain. Running so much.. my calves got tight. Effected my walk.. and gave me foot pain.
POV your here from tracks training 😭😭
How is that so accurate 😭😭
I am
Rahhhh how
yes
does it work lol
I overused my calves today after a really really long time and even twisted my ankle, it was bad when I was awake already but the moment I feel asleep both calves got tightened and it was excruciating and I live by myself, don't know what I'd have done without you, Thankyou so much for the help, really appreciate it.
THANK YOU!!!
I am a 4.5 year stroke warrior with spasticity in my right calf. I have been stretching daily with knee straight and bent for quite some time. Today I started with my percussion massage gun with the Y attachment head, started with knee straight stretches and then added the “heel position changes”. The I did a repeat with my knee bent. *Serious game changer*!! I then walked with less spasticity, more control, better balance, and for a longer time/further distance!🎉
You are so welcome!
I have pain in my lateral calf. So I’m assuming the massage part of your routine will help. I also have IT band pain on the same leg. I tore my medial meniscus quite badly. That probably plays a role in this dysfunction. Too old for meniscus surgery.
Thank you so much, i'm sffering calf pain for almost a month, this video really helps me, i only watched it yesterday,strictly follow the massage and stretch, feel better now🤗
Wonderful news!
I can't thank you enough!
I injured my calf at the treadmill. I was running but I started too quickly (my bad), felt a little bit uncomfortable, pushed it through and finished my run, a while later the pain was in every step I did.
Pain isn't always gain in the gym. I could do the lifting but running or cardio in general was a no no!
Did your streching routine (I did the foam roller at the gym this morning) just now and I felt a million times better!!
THANK YOU!!!!
You are so welcome!
Thank you so much, these are helpful exercises.
Is there a relaxing routine to make sleep better or early morning walking easier?
The tennis ball is really efficient in every self massage way thanks!!!
Great video! I use these stretches to help with my heal pain- they really work!
Awesome! So glad they help!
The last one is money! Thank you!
Amazing - thankyou so much - im not sure if ive done this stretch in years - but 100% relief
You're so welcome! Happy to hear it helped!
soleus muscle pain and tightness ugh...from biking! Using cold compress now for relief but need to exercise it back. Good video! Will try after seeing Dr and PT. Thanks
You got this! I hope it helps!
This is awesome. I was in so much pain now I feel so much better
I am so happy to hear that!
I'm going to do today. Thanks for posting
You're very welcome, Sherry G! I hope they help you to feel better! Thanks for commenting.
Truly useful video .. thank you for sharing 👍👌
My pleasure, Usha Sundararajan! I hope they help you! Thanks for commenting.
Good ones, thanks!
This was awesome (especially the gastroc one) - thanks!
Glad you liked it!
Thank you so much.
Omgosh I already feel better. Wow. Thanks
You are so welcome!
Very helpful... keep it up!
Thanks, will do!
Quite an effective exercise
Thanks
You're welcome!
My husband suffers for extreme calf pain. We have a foam roller but he would not be able to do that because of his bad shoulders. Would the mobilization exercise be effective if someone were to roll the ball or foam roller on his legs? Thank you for your time. Love all your videos.
Dude, I get a little overwhelmed with information overload on technology
Anyway, I’m a little older and I found you and I just stick with you.
You seem to be extremely knowledgeable and make things easy and accessible for me
Thank you so much and God bless you 🙏😮
Awesome, thank you! I appreciate you and your support!
So helpful. Thank you!
Glad it was helpful!
I'll try it. I'm a marathoner/half-marathoner and for the first time in my life, I quit a race this past Saturday. I've been having calf pain and tightness since December: urgent care, ER, and orthopedist have been little help. I'm about to quit running altogether.
Update: well, this succeeded where everything else failed. 🎉
Hi Jared, my left calf is a little hard on the outside especially but my ache or pain is on the upper calf [the tender soft spot] just behind the knee especially when I flex my foot toes up. I only do the stretch on the wall which is painful on the tender soft spot behind the knee and not the calf.
Hi tone am so greafull for ur help
THANKYOU 😭😭
Oh I needed this one today! Thank you so much!
I'm so glad you saw it, Eva! I hope they help you feel better! Thanks for commenting. 🙏🏼
@@toneandtighten instant relief! Thank you! 😊
@@EvaMariposa YESSSS!!!! Oh I'm so glad to hear it!
Both beginning examples assume the ability to hold one's weight, it would be helpful to have options for anyone who cannot do that
do the next 2 exercises
Thanks for this amazing video again! Is there any chance you would create a full body stretching routine that covers everything thats tight? I work with a lot of your videos dedicated to one part buut i think it would be usefull to have like a 10-30 minute full body stretch routine.
Here are a couple you can try! ruclips.net/video/KsYUVCZzheQ/видео.html and ruclips.net/video/TWtaSxV_2IQ/видео.html
Oliver
Hi tone and tighten, i had fever last night and when i woke up i had calf pain. Can you tell me the reason for this please and will these exercises work with this issue?
Thanks this helped me lot ❤ love from canada
You are so welcome!
very nice video!
Thank you!
After 1st day of leg in gym
No bro i from my last leg day 😢
Great video! I needed this!!😎
Is there any alternative way to do the first two? I'm extremely out of shape (working hard on fixing this), and my wrists and arms are very, very weak and can barely support my body weight.
Thanks really helpful
No problem!
them dunks go hard 🔥🔥🔥 thanks for the tips, i jumped a ton the other day
You know it!
Since we don’t have a foam roller and I can’t find any type of ball in our home, I thought of using my old solid hydroflask as an alternative roller 😅 this video really helped!
I used a pool noodle wrapped in a towel as a foam roller and it worked pretty well
omg i love this because i read this i used a candle!! it worked great!
Would like to see a video on shin splints and how to stretch and strengthen
Got you covered, Arnie! If you search "Tone and Tighten Shin Splints" here on RUclips the video should come right up for you. Hope it helps!
Thank you sir
You are so welcome!
Any tips for stretching the anterior tibialis?
Will it heal by itself?
Without this routine?
Can tight calves cause front knee pain?
just right on time ✨
I hope they help you, Nobody! Thanks for commenting.
@@toneandtighten Yes it did and got a quick relief
Does this help with recurring calf cramps?
My lip to my toes tingle all the while I’m standing. Very annoying! I’m going to try this bc my calves feel to tight.
I feel better just watching you do it. Ha
Is there such a thing as overdoing or with the foam roller. The pain got worse overnight after foam rolling the night before. I really dig into the tender spots with a roller and fingers.
I have been looking on the internet for the same. After i stretch sore musles the day after im in excrusiating pain and cand walk
What do you recommend doing if it feels like youre one wrong move away from a cramp in your calf?
Good question...that's my fear. One wrong move and another calf cramp like it's waiting. Ugh!!
Nice kicks bro
Glad you like them!
Only thing I would say that is incorrect in this video, as someone who has been to physical therapy and runs an elite training schedule. Do not keep stretching if you are in “excruciating pain”. Stop, schedule a PT appointment, ice the affected area, and rest.
The second stretch you showed does nothing but hurt my ankle, I think it's not very beneficial for more flexible people
Could be magnesium deficiency.
POV A heavy leg workout after a long time ⌚
wow nice sneakers!
POV you are here because you went too hard on jumping jacks 😂
Here from school trip
Drink pickle juice then take ZMA 2 hours before bed
I can't even stand properly 😂
What if you don't have any equipment?
Edit: I'm using an Arizona Tea can 😂
haha, i myself didn't have equipment either and resorted to a febreze can
Yoo !!
😃❤️
Hi, Sᴜᴍᴀɴ KARᎷAKAR! I hope they help you! Thanks for commenting.
Fresh jewline any exercise ??
BPD :(
You know that i get 2 time in the same leg after a few minutes 😞
I just ur help but this one I have to take photos to so u how it is can u pls give ur phone no pls
I have an important football match tomorrow and I hurt my calves while playing today 🥲
I hope this helps and good luck!
How did it go?