Standing Calf Stretch Knee Bent
Video taken from the channel: My Doctor Kaiser Permanente
Stretches for your calf, quadricep, hamstring, chest, shoulder and tricep
Video taken from the channel: Bupa Health UK
How to Stretch Your Calves
Video taken from the channel: Howcast
3 Best Calf Pain Stretches & Exercises (Good for Leg Cramps)
Video taken from the channel: Bob & Brad
Hamstring Stretching Exercises
Video taken from the channel: Ansell Chiropractic Centre
Wellness Wednesday: Roll the ache out of your tight calves
Video taken from the channel: Mayo Clinic
Hip Flexor Stretches & Exercises Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Calf stretches can help relieve associated soreness and pain. However, these stretches are unlikely to provide relief from other causes of calf pain — such as electrolyte, fluid, or nutrient.Standing Bent-Over Calf Stretch Stand with your feet staggered. Bend your back knee and keep your front knee straight as you fold forward and grab onto your front foot underneath your Pull up gently on your toes, feeling the stretch in your calf. Repeat on the other side.
The 3 Best Exercises For Your Calves. Follow this plan to build strong, great-looking legs. By BJ Gaddour. Oct 14, 2016 Shutterstock.Sitting Calf Stretch Sit down with one leg outstretched and the other bent.
Place a strap around the ball of your outstretched foot and hold the ends of the strap in your hands. Pull up against the strap until you feel a stretch at the back of your leg.Running, walking, and hiking are excellent calf-strengthening exercises, especially when you go uphill. The steeper the climb, the more your calves have to work.
Running sports such as soccer.Your calves provide power to your game – don’t slow them down with static stretching. Instead, learn how to stretch calf muscles while keeping them powerful. Anatomy of the Calves.
Although you probably think of your calf muscle as one beast, there are actually two muscles that make up this group – the gastrocnemius and the soleus.Stand near a wall with one foot in front of the other, front knee slightly bent. Keep your back knee straight, your heel on the ground, and lean toward the wall. Feel the stretch all along the calf.Exercises To Strengthen Legs.
These 3 exercises are the best to work out for strengthening your legs, including calf, hamstring, quadracep and gluteals muscles. Squats (i) Squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips, buttocks, quadriceps and hamstrings, so can help build strong legs,.The heel drop provides an excellent stretch for the calves. To stretch your legs 1 at a time, bend your left leg and place your left foot flat on the upper step.
Drop your right heel below the level of the step. Hold this position for about 20-30 seconds.One of the best exercises for calves and legs, in general, is jumping rope for sure.
Start jumping slowly and gradually increase speed. Do 2 sets of 30 secs 2-3 times a week for starters, and then add one extra set. 5.Step your left leg forward and your right leg back, keeping your feet parallel. Bend your left knee and press through your right heel (as shown).
Hold for 20 to 30 seconds and switch legs.Use a seated calf raise machine or sit on a bench and rest the balls of your feet on a block or step (and hold dumbbells on your thighs for resistance). Your knees should be bent 90 degrees and.
Stretches for conditions that mimic sciatica. Lower back and leg pain that mimics sciatica can also originate from other musculoskeletal sources, such as your sacroiliac joints (SI joint dysfunction) or your piriformis muscle (piriformis syndrome).In such cases, the lumbar rotation SI joint stretch and the supine piriformis stretch may help provide meaningful relief.Bend your right knee, keeping your left leg straight and pressing your left heel down. Hold for 10 seconds to feel the left calf stretch and then straighten your right leg out as you bend your left knee. Press down through the right heel for 10 seconds.
Continue “walking your dog” out by peddling your feet one at a time for 10 repetitions.Pick 2 or 3 of these calf exercises to do 3 or 4 times a week. Do 3 sets of each.
Remember: Your calves are used to high-volume work (think of.
List of related literature:
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| from Clinical Reasoning in Musculoskeletal Practice E-Book |
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| from Lacrosse For Dummies |
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| from The Lazy Girl’s Guide to Being Fit |
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| from Fitness for Life: Middle School |
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| from Exercise for Special Populations |
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| from Orthopaedic Rehabilitation of the Athlete: Getting Back in the Game |
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| from Bruce Lee: The Art of Expressing the Human Body |
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| from Smarter Workouts: The Science of Exercise Made Simple |
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| from Managing Stress: Principles and Strategies for Health and Well-Being |
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
110 comments
Hey doctor i had one question…..i am suffering from snapping hip syndrome…please help me with what i should do further to ease myself and fix this syndrome. PLEASEE HELP DOCTOR:)
The upper front part of the thigh is where the hip flexors attach. So that is where you should feel the stretch. If you aren’t feeling the stretch, then you probably don’t have tight hip flexors. Did you have an injury or are you just stretching to stay flexible? Also, make sure your upper body stays up right. If you are leaning forward with the stretch, you won’t feel it as much. If you don’t have back issues, try leaning back a little. That might help too.
⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!
Hey doctor i had one question…..i am suffering from snapping hip syndrome…please help me with what i should do further to ease myself and fix this syndrome. PLEASEE HELP DOCTOR:)
Hey doctor i had one question…..i am suffering from snapping hip syndrome…please help me with what i should do further to ease myself and fix this syndrome. PLEASEE HELP DOCTOR:)
After doing a ton of research, I think I have a hip flexor Injury from doing a cartwheel and running roundoff after not doing one for over a decade ��♀️ initially I thought something was wrong with my stomach and got an ultrasound, but they didn’t find anything. I’ve been taking Advil for 4 days straight and trying to find a way to manage the pain without meds. So far heat seems to be the most helpful. I will give these stretches a try. The doctors are not very helpful. �� thank you for the video.
How do you create that bright white background in the video?
Got to the second stretch, stood up and heard a little pop in my hip and the ache was gone immediately. No pain is good. haha. Thanks Dr. Jo.
Hello doctor jo, so two days ago I was doing sprints and forgot to do the right warmup so I guess it triggered my hips. So later on that day I came home and every since I can’t lift my leg up because I feel a pinch. By the way whenever I do a squat and slowly come up with my gluts squeezing I feel a clicking noise In the hip.
Thanks! I love crazy socks:-) Every day is fine and will definitely help. Once you start getting some relief, you can drop it down to 2-3 times a week!
Very happy to find this by sciatica has been acting up on my right side thank you for the video -♤
I’m a gymnast and my hips get very sore easily and I’m only 15 and Idk what I did to them but I stretch every day and do splits every day but I googled it since I’m obviously i’m out of gymnastics atm with corona and I can’t ask my coaches and I read this article that said that doing splits every day is actually bad for the hips and can put a lot of unnecessary pressure on them so I think that night be the problem. I also do a workout every day or go on a 5k walk in the park so Idk if that would make them worse as well but I’m gonna try these stretches now. Thanks, lots of love from Dublin, Ireland ������
I think it’s better to keep it in place once in a while and breath out and release.
Thank you so much I’ve had this injury for a few weeks and I just figured out what it was and this fixed it!!! Now I can play soccer again
Yeah I did this then I went to football practice then I was running and it came back but it works thanks
I’m a dancer and need to have flexible hips and hamstrings. Thank you for the video ��
LOL! Definitely. Well I hope you feel better soon! Stretching your IT band might also help stretch your “hip area” if you want to check that out. Good luck!!
Hi! Question: if you are in a standing position and swing your leg out in a sweeping motion, does that also stretch your hip flexors?
I am sure you will find great workouts instructions on Unflexal page. That insane how it is good for sane:D
Thank you I’m only 11 and I get leg cramps all the time day and night so thank you because some are unbareable Thank You��
7 years later… helping me stretch in quarantine ��. Thanks, I will try this tomorrow morning!
Thanks doctor! You are amazing, wish you all the Best and is nice to see that you love dogs.
Funny how we humans think we should be warm before stretching. no other mammal do that!! I have never seen a dog or cat stretch after a good run og for that matter seen at lion stretch after thay have catch a pray. Of course you can stretch when you are cold in the muscles. Dont over do it. It`s for telling your body that it has to be prepared for working, either you are going to worke or training. And you dont have to hold the stretch you can also make elastic stretch så you bounce back in position. The facia around the muscles are elastic and should be!!
Should we have to tilt our pelvis posteriorly if we have increased lordotic curve
This is some weirdly inspo music for a simple calf stretch lol
Thanks you for this very concise video, but I’m disturbed by those horrifically tight leggings! So gross!
The fuck did that “did you know” have anything to do with the video?
I can’t do the 1st 2 bc flexors are so tight bc of my medical condition and causes pain. Ill need to attempt those while supervised, but that last one is perfect. Im tired of my limping getting worse, feeling like Im “girdled”, and its almost impossible to lift my leg unassisted. Thanks for the exercises.
I have pain when walking.The pain travels from my hip, and down the front of my thigh.Also this creates a weakness in the thigh. Any ideas?
Are you keeping your upper body straight? Maybe try slightly leaning back…not a lot, but just to make sure you are not leaning forward. That might help.
Hey Doctor. I Have question about tight hipp Flexors after bodyweight exercize L sit Pull Ups. The pain and tightnes in low bact after this kind of workout are not severe and my Flexors are not usualy tight ( i did some of the tests ), so my question is. What is a long term effect on Lumbar Spine if I keep doing this on and on?
Thanx in advance
Help!!!!! What would be your advice for hip flexor tendonitis? Please help
I have a belly because I work long hours for work. Can you do a video to show exercises that are not too challenging? I am an older woman of 120 pounds, so I do not want exercises that are too difficult. Is it okay?
Hello Dr Jo! I have a slight anterior pelvic tilt so I’ve been trying to stretch my hip flexors. However I never feel the stretch, I’ve even learnt how to flatten my back on the floor (I think this is posterior pelvic tilt) and although it has helped, I find it very difficult to maintain that pose while doing these stretches
Either way, with or without flattening my back, I never feel the stretch in my thighs:(
Hey Dr Joe. Love your vedios. Really helped me with my knees so I have a question about hips.
When I run between 15 and 25 miles I notice that my hips start to bother me. Is their any stretches I can do to help with this..?
Im here cause my calf was cramped on Monday Tuesday and Wednesday but still went to work, as I was running for the subway, both legs cramped and I almost fell.
It took me 1-1/2 hrs to go home instead of 45min. So I am taking Thursday sans Friday off and Saturday and Sunday.
I hope I recover soon.
i have hip problems and stretch, & exercise (cycle) every morning but still cant loosen up & it is extremely painful……can cold & damp weather have an effect on your joints causing them to flare up and become painful? Thanks for Reading!
I thought i had tight hip flexors after I had pain in the hip area for a few months but After stretches the problem is still consistent.. I’ve had pain on and off for a year and 3 months.. starting to thinks its a hip labral tear?
I do think you can get the numbness to go away with a consistent stretching and exercise routine. It really all depends on how much you are out of alignment if it will correct itself, but I definitely think you can manage the symptoms with only occasional flare ups!!
I have heard that to avoid injury one should divide the stretches into ten-second sets, totaling 1-2 minutes. I currently have a glute injury that I have been dealing with for about four months, and I am searching for the best way to recovery and maintenance.
Definitely, but give your whole body a break at least one day a week!
Noticed of late struggling to put socks on. Is it something to worry about and what exercises are best to improve
49 Yr old male
If you are stretching because of an injury, then I would stretch at least 2 times a day if you just had the injury. Once it starts feeling better, then after about 2 weeks, you can drop down to once a day until the pain goes away. I hope they help!! Good luck!!
Hi! I’m a volleyball player and my leg flexibility if really bad, do you have any tips for me?
Hey doctor jo, u looking gorgeous in this video. I seen all ur YouTube videos.
Thanks
What do you mean specifically when you say stretch your hip? When you stretch something, you are stretching the muscles, not the joint. There are many muscles around the hip, including the hip flexors which is a general term for many muscles at the hip that help flex or bend it. When people refer to the hip, it is most likely their femur bone which sits in the acetabulum or pelvis. The femur bone is the thigh bone. So when people refer to the hip it is technically the thigh as well.
Okay, I think I now understand. The exercise is to stretch the “hip flexors,” not the hip, and the ‘hip flexors” are attached to the upper part of the thigh. I now see that your title is “HIP FLEXOR stretches and exercises. You didn’t say “hip stretches, so I was wrong. Good thing, too, since I’ve been trying many, many exercises to stretch my hips, but have never felt anything there. Now I know that the purpose is to stretch my HIP FLEXORS, not my hips. How would you do that, anyway?
Okay, I think I now understand. The exercise is to stretch the “hip flexors,” not the hip, and the ‘hip flexors” are attached to the upper part of the thigh. I now see that your title is “HIP FLEXOR stretches and exercises. You didn’t say “hip stretches, so I was wrong. Good thing, too, since I’ve been trying many, many exercises to stretch my hips, but have never felt anything there. Now I know that the purpose is to stretch my HIP FLEXORS, not my hips. How would you do that, anyway?
I hurt my hip about a month ago while running and I just thought it might have been some general muscle pain, but now it has become unbearable to run on. How do I get this thing to heal? And how long will it take? I have 8 important races next month
Hey I’ve had glute and low back pain for 2 years but after these stretches I got immediate relief. Thanks a lot. How come I am experience tightness in glutes when I sit only due tight hip flexors.my mri and x Ray are clear.its been 4 days though. I still experience pain when I sit.How long to recover:)
if you want to know more about workouts, just go to Unflexal page, there you’ll find your answers:)
Do you ever feel a clicking or popping in your hip, or does it ever feel like it is catching? With anterior (front of hip) pain and pain with bending makes me still think it might be your labrum that is injured.
hi how often a day could you do thee stretches?love the socks!!!thank you
close your eyes and just run…eventually you’ll find one:D
The problem seems to be with the terminology. Is it common usage to call the upper thigh the hip? To me, thigh and hip are two separate things. It’s very confusing and misleading when the words, “thigh” and “hip” are used interchangeably. It used to bother me that the same word, “hip” was used to describe the part below the waist and also the part that can get broken by a fall. Now, it seems, “hip” also means the upper thigh. Clearer and more precise terms need to be used. Thanks for promptness
If the lordosis is specifically coming from tight hip flexors, they can. You might want to check out some of my back stretches and strengthening videos too. Often lordosis comes from a weak core in general, and strengthening your core will help it. Good luck!!
Does working on this particular muscle help with sprint speed? What can I do to increase mine/?
Wow I just did these stretches and the pain from walking is almost gone. I strained my hip flexor from jiu jitsu this morning and I was wondering how long it takes to heal and how long I should stay off the mat.
I am glad to hear that, but the clicking still makes me think something a little more is going on. Good luck!! I hope it gets better soon!!
I went to the doctor and he said it is all good, just a strain (:
I think that means it’s time to go see a doctor. You might have a labral tear, and it will not just go away:-(
Thanks! I love loud socks!! Try to do them 2-3 times a day if the injury is something recent, but you can drop it down to 1-2 times a day if you have had the injury for awhile. Then once every other day when it starts feeling better!! Good luck!!
That’s why I said, “How would you do that, anyway”. I was just acknowledging that I hadn’t really thought about what “stretching the hip” meant. However, now that I’m more aware of the issues involved, the next time I see the word “hip” I’ll stop to consider the context before deciding what the writer was referring to. I’ll never use that word for any part of the leg; except as in “broken hip,” but I’ll now be careful to remember the distinction between “hip flexors” and “hip” as in 36-24-36.
Where are you feeling the pain? In the front of the hip, side, back? It could be several different things. It might possibly be a labral tear or it could be that your SI joint is out of alignment. Give me a little more info, and I will try to help you figure it out!!
Glad the stretches are helping!! If it is just a strain, you will probably heal enough to get back on the mat in a week or two, but be careful not to re-injure it, complete healing takes about 4-6 weeks. Make sure you stretch before and after so the fibers that were torn will heal smoothly!! Good luck!!
great video but i always look forward to your dogs’ cameos… not in this one:(
It is in the front of my hip and I can feel it in my quad too. When I bend over, that also triggers the pain.
Hard to do when i have knee, back, shoulder, wrist and hand pain from arthritis. Any other way to do that?
Hi doctor jo, I’ve watched a lot of the videos you’ve posted around hip flexors, IT band, quad, and knee pain. I seem to be having a combination of pain resulting from these different areas and I’m having a little trouble determining which to focus on. Maybe I target all three since they seemed tied together. When I do squats with just my body weight, I feel a discomfort at the top of my knee near where the quad connects. When I do situps with my feet locked in under a weight or even with just my heels planted into the ground, ill often feel a sharp alarming pull in my quad/hip flexors which usually signals a stop or rest for me. Last, my hip feels tight, particularly on the outside which seems to be IT band area. When I do the “4” stretch when lying on my back I feel a very deep and soothing stretch. The hip flexor stretch you recommend that’s like a lounge when down on one knee feels good and usually stretching my quad feels good. These stretches seem to best target these areas but was wondering if there’s something deeper similar to the “4” strech you have mentioned or any feedback you could provide may be helpful. I don’t usually feel pain unless I’m working out like in examples provided above so normal every day walking is not a problem.
What do I do if I was doing these correctly, but I wasn’t feeling a stretch. I am a dancer, but haven’t been stretching as much because of quarantine.
i have that thing at home..never know how to use it..i didn’t liked it..
i rather use my hands rub my calves?
i try to do this on my shoulder blades area..
i can’t move like that..
Flexing the foot tightens the calf muscles. It is best to relax the foot, relaxing the calf, while using roller on already tight calves.
I feel this more in my calves and back of knee area…is this normal?
Got to grin and bear it
Gritting the teeth
If you need to bite harder
Chew on some beef
All things must pass
The pain won’t last
But stretching your hamstring’s a real pain in the ass
freerangethought.com
Great Video! Excuse me for the intrusion, I would love your thoughts. Have you considered Qonubrey Wenria Domination (do a search on google)? It is a smashing one off product for pushing sciatica out of your life for good minus the headache. Ive heard some great things about it and my m8 got astronomical success with it.
Thx i have a herniated disc and my hamstrings is super tight
You guys should make a full version of the intro song. �� Who even came up with it?
You don’t have to reply Dr Jo just to say how engaging both your hip flexor vids were. Thanks for presenting them in a way that even old guys can get rolling again. I
Dr. Hayley Blain is pretty ❤️ She has a calm and soothing face:)
Didnt help that much. The top part of my thigh is what hurts
The last clip appears to be a repeat of the previous exercise. It doesn’t match the voiceover.
Can i ask how i can get rid of the cramp of my upper back thigh? I was doing some side squats and i felt pain in my left thigh.. thanks
Yep, 7 years later….Perfect delivery of the knowledge I was seeking. Thank you.
I’ve ran over 6 hours high intensity soccer indoor and outdoor… I can’t walk. Last nights dinner was emptied out by my stomach through my mouth. 36 hours after my first session back with out any conditioning, my right calf is causing me to walk abnormally
Hey guys, I don’t know if y’all read the comments but if you do, I’d greatly appreciate it if y’all made a video on exercises someone with SMA (spinal muscular atrophy) could do at home in a wheelchair by their selves. I’m 18 years old with SMA type 2 and I could really use some exercises. Medicare doesn’t provide for physical therapy anymore and I don’t have enough money to pay for it myself.
@djuliao1993 I’ll borrow you one if I can borrow some comfortable clothes.
Yes! The hip flexors help pull your hips forward. This is very important in sprinting. You might want to look into agility training if you want to increase your speed. Good luck!!
thank you very much, it helped me a lot because two days ago I had a good exercise that required movement of the legs, I went up and down on the stairs for 15 minutes, I wake up the next day with huge pain in my calves, after doing this, it is much better.
Great vid…..good stretches too. Thanks. You’re a great team.
Hello Dr I am from India and last Saturday on 25th of Nov I met with an accident and I fall on my back immediately I felt intense pain just slight above my left butt I thought it’s due to muscle strain but the pain haven’t gone till now and whenever I am standing or sitting or laying down I am feeling pain in hip joint which is connected to spinal cord but after watching your videos I guess it’s the si joint pain please help how to cure this pain it’s killing me in day to day activities
Ok. i was curious about if Seymour was indeed stretching his calves on the window (which i thought to be bs from my understanding of the thing), but now that i saw this…what is the end goal here? The result of the whole progress?
I can easily flex my right calf but it gets really hard to flex my left calf can anyone help?
it does not tell anything about stretching your calves on the window sill
My problem with the hip flexor exercises I’ve tried, including yours, is that I don’t feel anything when I do them, except sometimes in the upper front part of my thigh if I really press. In all other stretching exercises, I definitely feel that I’m stretching the desired part. Whether its hamstrings, quads, calves, piriformis, etc., I FEEL it, and if I press too hard, it can be uncomfortable, even painful if I overdo it With the hip flexor exercises, nothing. Shouldn’t I feel something?
I have undergone core-decompression 5 years ago after AVN in femoral head, can I have these exercises to strengthen my Flexor muscles??
what do you do when you do these stretches so much that your knee and the muscles surrounding the knee starts getting sore and weak
you guys got anything for foot or toe cramps???.. †
i heard a lot of excuses from people until i fund your ONE, you can make THE AMAZING, WEIRD AND WONDERFUL WORLD RECORD HAHA
here’s a bunch of calf stretches… and then just one basic hamstring stretch at the end.
hope this helps, my calves are killing me when they tighten up =(
Is it weird that I’m right handed but my left side is more flexible?
The difference between the knee bent and knee straight during the stretching was very helpful! Thanks fellas!
Cattle average about 80 pounds at birth, but their horns don’t grow until later well guess what i was born with fucking horns
lol he said “com-fortable” ahahhaha it just sounds kinda funny but great vid thanks for the help:D
my problem back pain sleep if 5 ours more please give me good suggest
OMG… The posted still and the title “How to S…” I thought at first glance it said “How to scratch your balls”…
i don’t have comfortable clothes i lost them when i lost the wall…lol
Why do you need comfortable clothes? Why do I need clothes at all? Or what if I have uncomfortable clothes? I have tried it and I can do this both with uncomfortable clothes and with no clothes at all…. Why dont they think before they make these??? Like the one on how to kiss… they used UGLY people!!! Geesh!!
I would like to know why after a workout I get horrible leg cramps when doing these great stretches. Especially in my hamstring muscles.