so far she is the most experienced person who does a lot of research. I happen to follow her advises for calf muscle strains and meniscus tear. Thanks a lot for bringing quality work.
Great point about modifying the training regime in case of persistent soreness. Most people don't realize when they are overdoing their workouts. Keep up the good work, I find your videos very informative and accurate :)
Thank you for the resources on your channel - they are really high quality and much appreciated! I have one question from this video. At what stage during a calf strain rehabilitation protocol should foam rolling be incorporated? For example, let's name the stages as follows: Stage 1, "acute": resolving most severe symptoms, only ROM or banded loading Stage 2, "early rehabilitation": resolving all pain, bodyweight calf work, loaded calf work, intro plyometric work Stage 3, "intermediate rehabilitation": introduce small amounts of running, fully develop calf strength, develop plyometrics Stage 4, "return to running": gradually develop full training volume and intensity Stage 5, "return to play": return to full training and competition with maximal efforts
Very informative video. I've been foam rolling for about 10 years now and agree with most of your points. I don't agree completely when you say you need to be careful around the tendons at the knee. I spoke to a kinesiologist about this and she said the tendons are very strong and can't easily be damaged. However, it can feel really weird when the tendons are rolled. And I never found rolling them provided any benefit. For that area, I use what's called a flossing band. The band works wonders, especially with deep muscle knots in that area.
I agree - tendons are super strong - but like all other structures, they can bruise and they all have bursas around them that easily become inflamed when you compress them too much. So the warning is not related to the strength of the tendons but rather the bruising and compression effect of the other structures there.
Hi there, We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
Calf foam rolling can be useful for plantar fasciitis. Here's our video on which muscles can be self-massaged to help with plantar fasciitis: ruclips.net/video/AEHs-EvInoo/видео.html
What should I do if I can’t figure out what the cause of my groin/hip pain is? A few months ago i developed a pain slowly in my groin/hip area from my soccer season and got it checked out where I was put through 4 weeks of iliopsoas tendonitis rehab with no results. I got an mri of the hip and pelvic area that showed no problems and so i was sent back to play with no solution. About 4 weeks later I went back and got an ultrasound of the iliopsoas which showed a decent amount of inflammation so I was given a corticosteroid injection to make it through my spring season as I had big opportunities lined up. My season now ends in a month where i plan to get this figured out in my 2 month offseason but don’t know what to do next. I shouod mention that the shot helped my hip flexor pain greatly but my groin still has a sharp pain when I change direction or sprint. I can play on it but after the session it seems to flare up and then the process repeats.
Hi Nickolas, I would suggest that you find a physiotherapist who specialises in groin injury rehab to help you with this. Also, keep in mind that tendon rehab usually takes between 3 to 6 months (sometimes longer) to be fully back to full sport. This is something that my colleague Kevin may be able to help you with via video call - he has a strong background in working with professional football and groin injuries. You can read more about Kevin and how the video consultations work here: www.sports-injury-physio.com/services
Your groin pain might be from tight lower back muscles. I had sharp pains in the groin. Went to emergency and the doctor said i had a hernia. Wrong! One time when I felt pain, I shifted around the seat to alleviate the pain. The pain transferred to the lower back. This is what doctors call referred pain. You feel pain in one area, but it's cause by something somewhere else on the body. I went to see a chiropractor and he scraped my lower back with a blade (called Grafton technique) and the pain never returned. When I learned how to foam roll and about muscle knots/pressure points, I never had to see a chiropractor or massage therapist again.
Is that roller hard or a little soft? HEAT helps a lot. I use a heating pad wrapped around the calf when I strained it. It was the ONLY thing that helped.
Bodybuilders use heat/cold to ease pain from strains. It works wonders. First, go into a steam room or sauna for half hour to heat up the body, then jump into a cold should, then go back and forth a few times. Pain relief is immediate as swelling goes down right away too. Lots of places sell heat/cold compresses and sprays that work the same way.
Hello mam, I am Athlete. Mam i always do foam roll on legs for some time before Ground practice for well warm up and after the practice also for cool down so i want to ask you my schedule is correct or not? And please also give me best advice whatever you notice,Please tell me mam. Please.. Thank you
Hi Madan, Yes - that sounds good. I've previously done a video about general guidelines for foam rolling that you may find useful: ruclips.net/video/qPP2Yhdk2XQ/видео.html But something to highlight about the warm-up - foam rolling is OK to do as a warm-up but it is not the most important thing. It is more important that you do a proper warm-up with dynamic stretching and movements that resemble your sport. You can find more information about warm-ups here: www.sports-injury-physio.com/post/elements-of-the-perfect-warm-up
@@SportsInjuryPhysio Thank you very much mam,you are very helpful and supportive... I need one more help from you, please help me.. My right hamstring is very tight that's why I am feeling pain and heavyness while Sprinting.. Please tell me what should I do... Please help mam..
Hi, I’m a Nurse and been working for the last 15 years. My calves are painful after 12 hour shift, walking and standing in duty. Will my calves recover if I do foam rolling? Thanks
I have been having a problem for a while now where I get these sharp pains that shoot through my lateral (outside) and the knee cap. For example on my left leg the pain would be in the little groove to the left of the knee cap when the leg is bent and shoots a couple centre metres down to the top of my shin on the outside. This pain only seems to occur if i try to spread my knees away from one another like if i sit down and bring my knees up with my feet flat on the ground and try to move both legs away from each other, when I get to about outside my frame I get this shooting knee pain and I seem to compensate by rounding my low back alot, which lessens the pain. I sprint and play football and this problem hinders my ability to get wide and get a low wide base essential for cutting. I have tried many physios but they cant seem to help me, and if seen a trigger point therapist who has released either my it band or the outside quad and it seemed to help alot but only for about 20 mins before it got tight again from sitting. It defintly has something to do with the IT band and I have been stretching the outside quad which has helped but I cant stretch it everytime before football and sprinting as it makes me slower. Any help would be great. I am 18 years old and have made great improvements in my once non existent interal rotation and have created my arch back in my feet (which many people told me was not possible), but this is one problem I cant seem to figure out. P.S.- I used to sit alot as a child so I have been working to fix my body as the sitting has caused me to be less athletic then I should be.
Hi Sebastian, I'm afraid this one is a bit complicated. It sounds as if the tightness in the side of the leg may be influencing the pain but it doesn't sound as if the tightness is the true cause of the issue. I think one would have to figure out what is causing it to be so tight and see if you can change that rather than just focusing on the tightness if you see what I mean. I think my colleague Kevin may be able to help you assess this via video call and figure out a treatment plan if you wanted more help. You can read more about how the video calls work on this page www.sports-injury-physio.com/ and if you wanted to read more about Kevin, you can find his profile here: www.sports-injury-physio.com/sports-physio-kevin-finn
so far she is the most experienced person who does a lot of research. I happen to follow her advises for calf muscle strains and meniscus tear. Thanks a lot for bringing quality work.
Great point about modifying the training regime in case of persistent soreness. Most people don't realize when they are overdoing their workouts. Keep up the good work, I find your videos very informative and accurate :)
Thank you Rohan
Thank you for the resources on your channel - they are really high quality and much appreciated! I have one question from this video.
At what stage during a calf strain rehabilitation protocol should foam rolling be incorporated?
For example, let's name the stages as follows:
Stage 1, "acute": resolving most severe symptoms, only ROM or banded loading
Stage 2, "early rehabilitation": resolving all pain, bodyweight calf work, loaded calf work, intro plyometric work
Stage 3, "intermediate rehabilitation": introduce small amounts of running, fully develop calf strength, develop plyometrics
Stage 4, "return to running": gradually develop full training volume and intensity
Stage 5, "return to play": return to full training and competition with maximal efforts
You can usually introduce it around stage 3 if you like but there is no need for it - it doesn't help healing process if that is what you are asking.
Nice video, a good reminder to keep it “comfortably uncomfortable” and to modify training if the calves need more rest time.
Very informative video. I've been foam rolling for about 10 years now and agree with most of your points.
I don't agree completely when you say you need to be careful around the tendons at the knee. I spoke to a kinesiologist about this and she said the tendons are very strong and can't easily be damaged. However, it can feel really weird when the tendons are rolled. And I never found rolling them provided any benefit. For that area, I use what's called a flossing band. The band works wonders, especially with deep muscle knots in that area.
I agree - tendons are super strong - but like all other structures, they can bruise and they all have bursas around them that easily become inflamed when you compress them too much. So the warning is not related to the strength of the tendons but rather the bruising and compression effect of the other structures there.
So helpful thank you. I needed these tips
Glad it was helpful!
I do it work cause I have a gym here and it really makes a difference when I’m walking around
Thanks for explaining 👍
No problem 👍
Thanks for this!
My pleasure!
This video is very helpful, thanks
Glad it was helpful!
Should we do this if calf stretches irritate our tarpal tunnel/posterior tib pain?
Yes, this is a good substitute for calf stretches.
hello! i want to ask. why does my knee hurt when i put pressure on my heel specially whe i am standing? thank you so much.
Hi there,
We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
@@SportsInjuryPhysio thank you so much. new subscriber here.
You are an angel, thanks
You're welcome 😄
Hi I pulled my calf muscle last week and now can walk fine and jog/run but just slow. I feel no pain now. Can I start calf rolling as just feels stiff
I would leave it at least another week and rather focus on gentle strength training. Or if you can do super light self-massage that might be OK.
Can you do this if you have plantar fasciitis? Also for 2 mins how many times a day can this be done?
Calf foam rolling can be useful for plantar fasciitis. Here's our video on which muscles can be self-massaged to help with plantar fasciitis: ruclips.net/video/AEHs-EvInoo/видео.html
What should I do if I can’t figure out what the cause of my groin/hip pain is? A few months ago i developed a pain slowly in my groin/hip area from my soccer season and got it checked out where I was put through 4 weeks of iliopsoas tendonitis rehab with no results. I got an mri of the hip and pelvic area that showed no problems and so i was sent back to play with no solution. About 4 weeks later I went back and got an ultrasound of the iliopsoas which showed a decent amount of inflammation so I was given a corticosteroid injection to make it through my spring season as I had big opportunities lined up. My season now ends in a month where i plan to get this figured out in my 2 month offseason but don’t know what to do next. I shouod mention that the shot helped my hip flexor pain greatly but my groin still has a sharp pain when I change direction or sprint. I can play on it but after the session it seems to flare up and then the process repeats.
Hi Nickolas, I would suggest that you find a physiotherapist who specialises in groin injury rehab to help you with this. Also, keep in mind that tendon rehab usually takes between 3 to 6 months (sometimes longer) to be fully back to full sport.
This is something that my colleague Kevin may be able to help you with via video call - he has a strong background in working with professional football and groin injuries. You can read more about Kevin and how the video consultations work here: www.sports-injury-physio.com/services
Your groin pain might be from tight lower back muscles.
I had sharp pains in the groin. Went to emergency and the doctor said i had a hernia. Wrong!
One time when I felt pain, I shifted around the seat to alleviate the pain. The pain transferred to the lower back. This is what doctors call referred pain. You feel pain in one area, but it's cause by something somewhere else on the body. I went to see a chiropractor and he scraped my lower back with a blade (called Grafton technique) and the pain never returned.
When I learned how to foam roll and about muscle knots/pressure points, I never had to see a chiropractor or massage therapist again.
Is that roller hard or a little soft?
HEAT helps a lot. I use a heating pad wrapped around the calf when I strained it. It was the ONLY thing that helped.
It is pretty firm.
Bodybuilders use heat/cold to ease pain from strains. It works wonders. First, go into a steam room or sauna for half hour to heat up the body, then jump into a cold should, then go back and forth a few times. Pain relief is immediate as swelling goes down right away too.
Lots of places sell heat/cold compresses and sprays that work the same way.
Crappy auto mistake. Should=shower
I just lay dow, bend one knee up, set my calf on top of the knee and use my knee to massage it.
Hello mam, I am Athlete. Mam i always do foam roll on legs for some time before Ground practice for well warm up and after the practice also for cool down so i want to ask you my schedule is correct or not? And please also give me best advice whatever you notice,Please tell me mam. Please.. Thank you
Hi Madan, Yes - that sounds good. I've previously done a video about general guidelines for foam rolling that you may find useful: ruclips.net/video/qPP2Yhdk2XQ/видео.html
But something to highlight about the warm-up - foam rolling is OK to do as a warm-up but it is not the most important thing. It is more important that you do a proper warm-up with dynamic stretching and movements that resemble your sport. You can find more information about warm-ups here: www.sports-injury-physio.com/post/elements-of-the-perfect-warm-up
@@SportsInjuryPhysio
Thank you very much mam,you are very helpful and supportive... I need one more help from you, please help me.. My right hamstring is very tight that's why I am feeling pain and heavyness while Sprinting.. Please tell me what should I do... Please help mam..
Good video
Glad you enjoyed
Hi, I’m a Nurse and been working for the last 15 years. My calves are painful after 12 hour shift, walking and standing in duty. Will my calves recover if I do foam rolling? Thanks
Foam rolling can help but it also sounds as if you should perhaps evaluate if you need better shoes.
I have been having a problem for a while now where I get these sharp pains that shoot through my lateral (outside) and the knee cap. For example on my left leg the pain would be in the little groove to the left of the knee cap when the leg is bent and shoots a couple centre metres down to the top of my shin on the outside. This pain only seems to occur if i try to spread my knees away from one another like if i sit down and bring my knees up with my feet flat on the ground and try to move both legs away from each other, when I get to about outside my frame I get this shooting knee pain and I seem to compensate by rounding my low back alot, which lessens the pain. I sprint and play football and this problem hinders my ability to get wide and get a low wide base essential for cutting. I have tried many physios but they cant seem to help me, and if seen a trigger point therapist who has released either my it band or the outside quad and it seemed to help alot but only for about 20 mins before it got tight again from sitting. It defintly has something to do with the IT band and I have been stretching the outside quad which has helped but I cant stretch it everytime before football and sprinting as it makes me slower. Any help would be great. I am 18 years old and have made great improvements in my once non existent interal rotation and have created my arch back in my feet (which many people told me was not possible), but this is one problem I cant seem to figure out. P.S.- I used to sit alot as a child so I have been working to fix my body as the sitting has caused me to be less athletic then I should be.
Hi Sebastian, I'm afraid this one is a bit complicated. It sounds as if the tightness in the side of the leg may be influencing the pain but it doesn't sound as if the tightness is the true cause of the issue. I think one would have to figure out what is causing it to be so tight and see if you can change that rather than just focusing on the tightness if you see what I mean.
I think my colleague Kevin may be able to help you assess this via video call and figure out a treatment plan if you wanted more help. You can read more about how the video calls work on this page www.sports-injury-physio.com/ and if you wanted to read more about Kevin, you can find his profile here: www.sports-injury-physio.com/sports-physio-kevin-finn