How to Train Your Calves For Less Pain & More Ability
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- Опубликовано: 14 май 2024
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And for the foot-inspired basketball shoes my friends and I made: uncivilizedsneaker.com
The tibia raise is a game changer for ankle mobility. Been doing it ever since I found your channel… great stuff!
So happy to hear that! 🙏
Same. I recently bought a tib bar to take it to the next level.
Does it help ankles that have been previously sprained my most recent sprain (1 year ago) makes my left ankle way less mobile can these help and also reduce future sprains ?
@@finity9316 it helped me bro and I’ve sprained my left ankle many times. I also stretched my ankle different ways along with tib raises, seemed to make it more durable.
How easy deep squat feels after several weeks of doing it is unreal
sucha GOAT for releasing these simple steps to start with for free. Just finished forward and backwards hill walking inspired by your methods. thank you!
Thank you so much! And awesome!
Ben im eternally grateful for what youve done 🙏
Thank you so much! ♾️🙏
I'm rehabilitating my mid portion achillies tendonitis and this drops 🙏 exactly what I needed
🫡🙏🙏🙏
I’ve been following you for about six months now. Your program has greatly improved my athletic ability and has eliminated my knee pain. I’ve recently integrated the seated calf raise on my journey to dunking again.
Thank you! Awesome!
Really like this kind of videos, great and straight to the point.
Thank you!
Hey Ben, I love that you put information out like this to the public for free! You’re doing very important work and we all appreciate it! That being said, I try to follow your exercises thoroughly but noticed the big toe joint on my right foot is significantly less mobile than on my left foot, Im wondering if you’ve had experience with an issue like this and if so, what were you able to do to maybe improve the joint mobility?
Thank you so much! I’m not a big toe expert but I will keep observing. I haven’t made conclusions yet on the best way to address that.
Thanks so much. Been using atg exercises to help me in my main sport. Table Tennis
Awesome!
Love those shoes they look so cool.
Thank you so much! Made them with 2 of my best friends. UncivilizedSneaker.com
Great video, I have just tried the single leg raise hands against wall and I like it.
For gyms without a seated calf raise machine the lying leg curl machine can often be used, sitting at the end of the bench placing the knees under the rollers, if the weight stack is too easy for both calves then do them one leg at a time.
Thank you and interesting alternative!
Very useful. I broke my foot last year and have suffered weakness and plantar fasciitis since (I also have EDS, so prone to issues). I’ve slowly built it back up, but it feels like I’m standing still with progress now. Thanks for sharing
Hope this helps! Have helped many address both those issues with this system! I would also checkout this ground up approach: ATG Foot, Ankle, Achilles & Shin Guide
ruclips.net/video/_2RZkfw6Y1g/видео.html
Thank you brother, I work on it everyday
🫡🙏
Thank you, legend.
You are welcome!
great simple cues!!!!
Thank you!
Wow! Many thanks!!!!! 🤗
You are so welcome!
Comment for the almighty algo, thank you Ben!!!
Thank you so much!
Great content Ben, keep up the good work. Would it be possible for you to create a video about bulletproofing elbows, I feel that it would serve a lot of people in the long run? Much appreciated.
Elbow ability breakdown can be found here: 8-Step Wrist & Elbow Protocol
ruclips.net/video/z6gUNOFi6L8/видео.html
@@TheKneesovertoesguy Much appreciated Ben, it means a lot.
I would love to see the ATG full body hypertrophy system 😄
My training partner Fernando has Muscle and Powerbuilding programs on our ATG app! Sounds like it could work great for you and would checkout his channel: youtube.com/@fueledbyfern?si=OyFxoQtP3iMhTFqA
I tried laying down and legs up the wall, closer to wall easier and farther away from wall harder, for tib raises, seem to work better for me❤🙏🇺🇸
Awesome!
This exact format of content is absolutely perfect :D, more of this specific kind!
Makes my day! Been doing 1 a week for the past 4 weeks. Plan is to keep it up for life. 🫡
@@TheKneesovertoesguy This shit is great maybe the confirmation bias, of me focusing calves made me realize how good this; at any rate, this is sooooo good. appreciate the effort, in terms of content, youre the best :D
thank you
You're welcome
Could you make a video on a 15 - 20 minute full-body mobility/stretching routine?
Fortunately that’s one of my top videos: 7-Step ATG Mobility Routine (Plus 4-Step Shoulder Routine)
ruclips.net/video/omuAtS7zOa0/видео.html - let me know how you like it! 🫡
The way you respond to people makes me think you’ll be the Jeff Bezos of the fitness/rehab industry. Excellent stuff. God willing, I’ll get a bigger place to live and get a fully decked out ATG home gym.
Thanks for all you do!
Really appreciate that! Epic! Let me know how this goes!
@@TheKneesovertoesguyYou are incomparably better than Jeff Bezos. He would not out anything out for free or treat anyone with any empathy or compassion. That's why he's a billionaire whilst his workers get treated appallingly. Thank you Ben!
I'm 54 years of age and my biggest concern after implementing the ATG system into my workout regimen is it makes me feel like I'm a teenager again--admittedly as a teenager I threw caution to the wind believing I was invincible. If I fell off my bike or skateboard I would get back up and continue biking and skateboarding. The other week I was jogging and I stepped into a one-foot deep sinkhole. Instead of spraining my ankle or knee, I didn't feel any pain whatsoever. So I kept on jogging and even ran a 100 meter sprint at near 100 percent effort later that day. While bulletproofing my knees and ankles allows me to run nearly as fast as I was when I was a teenager who never lost a foot race, I'm constantly reminding myself that I am no longer a teenager.
Oh wow! That's incredible, and one of the best problems to have! As long as you approach your ability at a level that you can comfortably progress the sky is the limit! Age is not a limiting factor!
@@TheKneesovertoesguy I just watched a video of an 86-year old man run a 17-second 100 meter dash at a track event. So I guess I don't have to act my age after all and I can pursue my goals of running a 10-second 100 yard dash and being able to dunk a basketball on a 10-foot rim like I did in my late teens.
@@grimreality451
It would be cool if you posted some videos 😁
Boom 🔥
Thanks bro! 👊
🙏❤️
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LeaveAnyComment &ThumbUp 4AIgos
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Okay Fleccas
Weight Belt to add load to the standing Calve Raises? Anything for Rotational Mobility in the Ankle? Only 2 things i know for Ankle Rotation/Inversion-Eversion is Dick Hartzell's Flexband protocol or a Wall Supported Crossover Leg Swing. Thanks for all your work!
You could use a weight belt yes! Also for lateral and rotational ankle ability you can find mentioned in this video: ruclips.net/video/OMFr_3ykDi8/видео.html&ab_channel=TheKneesovertoesguy
Can you please suggest ATG for trigger finger? Would like to understand where the problem beings - upper back, shoulder, upper arm and forearm? Love your work! Thank you! Samvit 🙂
Not something I have specifically addressed, but have a Hand Protocol on our ATG app which could help with this!
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🙏🙏🙏
Ben. Fist of all I’m impressed in how responsive you are in the comments. I know it takes lots of time. Thank you!
I got a question, I’ve been having some pain in my knees bc of pickleball (I had the same when playing a little tennis years ago). Aside from that, I’ve ran, CrossFit and other things and never had knee pain.
I’m sure it’s the shuffle and fast turning that messes me up. Any specific recommendations for this issue? I see a lot of options in your channel but not sure which ones ones cater the best.
Also, do you recommend waiting for pain to go away before staring to do the program?
Thanks so much for your time!
Really appreciate your comment and support! Thank you! Reverse sled or treadmill will always be a great start! I like this along with knee flossing and these two things alone can go a long way and help with the knee ability! I would checkout this 4-step knee checklist: The ATG 4-Step Knee Checklist
ruclips.net/video/KfK5OLcctAc/видео.html
I'm 40 years old and ruptured both my achilles tendons over the past 13 years. After the first one it was relatively easy to go back to normal. After the rupture of my second one I've lost a lot of muscle mass in my calves on both sides which seemed to not want to come back. I guess the neural connection was kind of gone. I've been doing these exercises for a few months now and they help a lot. I'm very active. Ran my first marathon in respectable 3:29h 18 months after the second rupture occurred. Also work out with weights 3 times a week. Take care of your legs people and the other stuff above your legs, too :) For anyone who had an achilles rupture: Do not stop training your calves ever again.
Glad to hear you have seen benefits from this and back to running! Great work and keep it up!
are there any specific exercises you recommend for lengthening the calf muscle/relieving Achilles tightness?
Seated/KOT Calf Raise works great!
Hi KOT, could you elaborate a bit how this and your other exercises can help with patella Mal tracking and patella instability?
I don't approach specific knee issues, but have helped with this, simply by addressing ability. If it’s a knee issue, chances are my programs have helped more people with it than any other! Simply because my programs focus on pain-free ability! The more of it you have, the less likely this is to be an issue. This starts as simple as backwards walking and is step 1!
ruclips.net/video/Jwu8f42rLuI/видео.htmlsi=x9J1nykzcoC6b1mO
kneesovertoesguy.medium.com/pain-free-ability-50898ab0b950
Check these out! You'll benefit from many of these movements here: ruclips.net/video/KfK5OLcctAc/видео.html&ab_channel=TheKneesovertoesguy
do you think using a bent-knee calf raise with a barbell could be better than just normal seated calf raises?
You could do this, if you perform this safely. I like dumbbell loaded as a safer option🫡
Hey Ben! I train this 3 hard but I have back of ankle/achilles pain when I do Reverse Nordic? Do you know why it may be?
1. That’s pretty common and I haven’t actually advised training that exercise in over 2 years…
2. Sometimes people have old ankle issues that are helped by flossing.
3. FULL range tib bar work adds another layer vs just the wall, for the exact position you’re referring to
Don't you do side squats (Cossack squats)?
Not something I use, I find the ATG Split Squat works well. Nothing wrong with this exercise, but other movements to train lateral knee ability like the incline pigeon work well alongside the split squat.
can you recommend excersizes for hockey goalies?
Actually have a Hockey Program on the ATG app and would checkout ATG Certified Coach Mason here: youtube.com/@hockeyhacks?si=LHrLS9I-2s5g_1S2
Thankyou once again 😀. Question regarding the seated calf raise. Would putting your feet on a slant board or block help provide any more stimulas? I do it and it feels nice. Just wondered from an anatomy point and athletic stander would it be more or less beneficial? Many thanks again 🙏
Slant board is an excellent option! Will give you a greater stretch if you don't have a seated calf raise machine!
Are the ATG exercises alright for teens as well (the bodyweight ones) if they haven’t hit their growth spurt yet?
I can’t evaluate for others but here is a full, free, bodyweight system which you can observe and use as you see fit: commonsenseu.org
My daughter is a 13 yo volleyball player and she wants to increase her vertical from 24” while strengthening her knees, ankles, and shoulders to prevent injury.
Your stuff is AMAZING by the way! (But I know you already know that 😊)
what do you think about using a smith machine to train the tibialis?
Have never tried this, but enjoy the wall version if zero equipment is available!
Do you feel your method's work after I have had both knee's replaced?
Tony
I would like to strengthen my knee's as much as possible now that I'm part bionic.
Have helped many address this as well! If it’s a knee issue, chances are my programs have helped more people with it than any other! Simply because my programs focus on pain-free ability! The more of it you have, the less likely this is to be an issue. This starts as simple as backwards walking and is step 1!
ruclips.net/video/Jwu8f42rLuI/видео.htmlsi=x9J1nykzcoC6b1mO
kneesovertoesguy.medium.com/pain-free-ability-50898ab0b950
kneesovertoesguy.medium.com/confronting-the-1-2-3-of-cartilage-arthritis-knee-replacement-b9882d3c93c6
I've been doing calve stretches on the stairway. ive noticed that I overstretched them to a point where I'm unable to contract them from standing. my ankle has been super wobbly and unstable. i tried doing seated or standing calves raises but I cant seem to contract the calve, only the Achilles. do you know any other calve stretches that might help or excercise?
Oh shoot! I would checkout this calf protocol here: ruclips.net/video/RAPtoas6RM4/видео.html&ab_channel=FueledbyFern
Don't approach specific concerns like this, but can help you more-so target the calf muscle rather than just the achilles tendon.
@@TheKneesovertoesguy hey I'm grateful you replied. I did find a solution for it and it was flossing nerves in the calves. I think with gaining a new, unused range of motion the nerves didnt stretch with it. I've been doing the elephant walks and that helped with bending over but flossing the calves helped so much with being able to flex in a deep stretch.
Would a weighted vest be beneficial when doing against the wall?
Additional weight like this can work!
Been doing zero program for about a month. Knees felt better than ever, then I went to play volleyball and I couldn’t do any jumping.
Is there a general time line of when to feel better or is that mainly up to the doctor? Also, have you researched how plyometrics help? Thanks Ben
Glad to hear the knees are feeling better! Return to jumping will be different for everyone, but can checkout this run/jump routine here which helps ease back into jumping itself: ATG Run & Jump Progression
ruclips.net/video/O4pKgm30FBw/видео.html
@@TheKneesovertoesguy thank you! Just watched! I think I need to start with the slant board squats with floss
Question: I broke the inner sesimoid in my left major toe 8 years ago. Can these calf exercises be modified for me? I still get some pain when I bare too much weight on it. Or is there another exercise that I should be doing to strengthen my big toe before doing this?
Gotcha! Building strength through the big toe first definitely can help with progressions to this. Would checkout this routine which focuses on building from the ground up. Reverse sled or backwards walking can be a great start!
ATG Foot, Ankle, Achilles & Shin Guide
ruclips.net/video/_2RZkfw6Y1g/видео.html
Perfect video. So many soleus injuries among pro nba players.
Thank you! 🙏
how long should you wait to return to sport if you have jumpers knee?
Everyone is different, would get to a point where you can play pain-free! Always hope and have helped members with this: ruclips.net/video/NP7FBO2ylQg/видео.html
Do you only do these on your leg days or do you do them everyday? And should I take them to burnout or what are the sets and reps?
This could be something you do on your leg days. Up to 3x a week works great! I like sets of 20 reps🫡
The seated calf raise you demo'ed with the kettlebell, could be improved by putting the foot on a slant board!
Thank you! Slant is a great variation that can be done standing or seated, but is more in the extra flexibility department than basic strength, hence not shown in this particular video.
Tl:dr - Too Much Dorsiflexion!! Is this good for athletes in football or basketball where the recommended range is 20-35 ish degrees?
Some of these exercises in the ATG syst require huge amounts of dorsiflexion like full depth split squat .
Im highly aware that it contributes to massive benefits like training the commextive tissue, acceleration, knee health, posture, hip mobility, tendons and ligaments etc
But for footballers ⚽ should these exercises be done because excessive dorsiflexion isnt advised.
Few questions:
1. Should footballers ⚽ do this exercise despite significant dorsiflexion angle
2. Should footballers go full atg depth or partial atg depth
3.Can footballers do full depth BUT must be paired with ankle stiffness strengthening exercises and or fascia training to see the best results
Or is it a case of the benefits just seriously outweigh the drawbacks ( if any)
Footballers absolutely should train full ranges of motion and dorsiflexion! Actually have a soccer program on our ATG app run by one of our ATG Certified coaches who works with high level players!
Do you have an exercise for tennis and golf elbow
Yep! Have an elbow ability protocol you can find here: ruclips.net/video/z6gUNOFi6L8/видео.html&ab_channel=TheKneesovertoesguy
@@TheKneesovertoesguy thanks
If you had to pick either the bent knee calves raises or straight knee calves raises, which will you choose?
I like to use both, very easy to do and both have their own benefits. Most people already do standing but not bent knee. So would recommend that.
@@TheKneesovertoesguy just to be clear you will recommend bent knee right?
I torn my calf and sprained my ankle about 5 mths ago can only do simple calf raises and still heavily limping, where do I start?
These movements can work great, and would also work with movements building from the ground up! Checkout this protocol: ruclips.net/video/_2RZkfw6Y1g/видео.html&ab_channel=TheKneesovertoesguy
@@TheKneesovertoesguy thank you, that’s super helpful !
How many times a week can I train the calfs this way Ben? Thank you
1-3x a week works great!
@@TheKneesovertoesguy Thanks man! Going to become a member on ATG app very soon, your work is life changing so big big Thank you brother!
might be a stupid and not so related question but will cicling backwards give some of the benefits of walking backwards or is it just a bad idea?
Clever idea! But not quite the same, as you are not strengthening from the ground up and building through the foot like you would with actually walking. It’s a good idea, some properties might carryover. But nothing seems to beat sled or the backward treadmill for improving pain-free knee ability! That being said, don’t underestimate simply backwards walking alone! Has helped thousands improve their knees!
@@TheKneesovertoesguy thank you
Nordic for calves
Can add even more yep, if you’ve got something for the feet to press against ✅
Will these help with plantar fasciitis?
I’m sorry I can’t evaluate medically! I used to have bad plantar fasciitis. Went away and never came back. That was my experience. Good luck!
Plantar facilitis is horrible this sorted mine out. I'm no medical expert just worked for me! Good luck it's not nice at all!
ruclips.net/video/OTVP-WRMuLY/видео.htmlsi=T5EeqPC6qFrslB6J
What can i do, i have Morbus Schlatter and nothing works, do you have any idea
Sorry to hear about this! Don’t approach specific conditions, rather a route of ability! Has helped many address similar issues: ruclips.net/video/PClSpcXxDS8/видео.html
Always hope and this is step 1: How to Start Improving Bad Knees Right Now
ruclips.net/video/Jwu8f42rLuI/видео.html
sir doing backward cycling is good instead of treadmill backward running for bad knee ..I m athlete.. , because i don't have treadmill machine.plz reply ... love and respect from india
Clever idea! But not quite the same, as you are not strengthening from the ground up and building through the foot like you would with actually walking. It’s a good idea, some properties might carryover. But nothing seems to beat sled or the backward treadmill for improving pain-free knee ability! That being said, don’t underestimate simply backwards walking alone! Has helped thousands improve their knees!
@@TheKneesovertoesguy Thank you sir for responding
I can't do Bulgarian squats, my big toe is injured.
Gotcha! Can definitely help you address this by building ability from the ground up! Checkout this video: ruclips.net/video/_2RZkfw6Y1g/видео.html&ab_channel=TheKneesovertoesguy
First 👀, what a day
Haha thank you!
do not neglect your calves.
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First like
Can I get a free program?
I maintain a free starting program at commonsenseu.org
First! ATG works. Fix your problems and buy that sht
Thank you so much!