Table of Contents:
Best Calf Stretch to Relieve Tightness
Video taken from the channel: James Dunne
Simple Way To Tape & Stretch Foot Plantar Fasciitis. Quick Tape Review
Video taken from the channel: Bob & Brad
Try This Stretch For Foot Drop! | Seated Calf Stretch
Video taken from the channel: MS Workouts
Calf Stretch in Long Sitting Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Day 9: 5-Minute Towel Stretch For Long and Lean Limbs | Class FitSugar
Video taken from the channel: POPSUGAR Fitness
Ankle Stretch Exercise: Calf Stretch Towel
Video taken from the channel: CareForPatients
The BEST and WORST Calf Stretch!
Video taken from the channel: Ortho EVAL Pal With Paul Marquis
The towel calf stretch is a simple and effective way to help improve the flexibility of your calf muscles. By performing this stretch once or twice a day, you may be able to ensure that your calf muscles and Achilles tendon can move freely and function properly. You can make this stretch part of your morning routine, as may be recommended for some conditions.
Towel stretches involve using a towel, bel.Level: Beginner The towel calf stretch is a favourite, especially if weight bearing through the feet is painful. Pull harder to increase the stretch, or begin to include the hamstrings by leaning back and take the stretched leg up to the ceiling. Calf Stretch Over A Step.
Calf Stretch (Soleus) Begin this calf stretch with your hands against the wall and your leg to be stretched in front of you as demonstrated (figure 3). Keep your heel down. Gently move your knee forward over your toes until you feel a stretch in the back of your calf or Achilles tendon (figure 3).Stand and place both hands on a wall, with your feet about half a meter from the wall.
Place one leg behind the other and slowly bend the knees while keeping the heels on the floor until you feel a stretch in the calf of the back leg. Hold the stretch for 20-30 seconds. Relax and repeat with your other leg.As your tendon gets stronger, you can use a thicker band with more resistance. Sit on the floor or on a bed.
Extend your legs straight out in front of you. Wrap a resistance band around the ball.Calf Stretch Using the Stairs. Your calf muscles contract and shorten when you rise onto the balls of your feet. That explains why calf raises are the go-to exercise for beefing up your lower legs.
But overworking your calves can leave them tight and stiff, which impairs ankle function, hurts.If arthritis is causing pain in your legs, you can try an alternative calf stretch for some relief. Stand up straight while holding onto a chair. Place your left foot back while still keeping your heel on the floor.
Bend your right knee, and lean toward the chair.Beginners may need to stay with this variation or grab a towel or stretch strap to do these next variations. The second variation of the Half-Kneeling Hip Stretch will stretch your quad more as well; however, it requires more flexibility to be able.Stretch gently and slowly, and relax into the stretch. Avoid bouncing and quick, jerky movements.
Only stretch to the point of tension. It should be relaxing, not painful. Breathe. Holding your breath increases tension, while breathing relaxes the muscles and promotes blood flow (which increases the delivery of oxygen and nutrients).Wrap a towel around the ball of your injured foot and pull it gently toward you so you feel a stretch in your calf.
Hold for 15 to 30 seconds. Repeat 10 times. Do this 3 to 5 times a day.Grab a towel and lie down on your back on the ground with your legs straight out.
Bring one leg in toward your chest with the knee bent. Put the towel around the back of your knee and hold one side in each hand. Pull back with the towel with both hands to stretch your glute.
Another variation of the previous Belt and Towel stretches, the Seated Calf Stretch is for those with more flexibility, who desire a stronger stretch. You will feel the stretch.Grasp a rolled-up towel firmly with both hands, as shown. Gently pull the towel toward the ceiling with your top hand. You’ll feel a stretch in the shoulder of your opposite arm as your lower hand is gently pulled farther up your back.
Hold for about 30 seconds.The proper way to perform an isometric stretch is as follows: Assume the position of a passive stretch for the desired muscle. Next, tense the stretched muscle for 7-15 seconds (resisting against some force that will not move, like the floor or a partner).
Downward Dog in and of itself encourages the whole back side of the legs to lengthen; but this variation with one leg lifted allows you to sink a bit deeper into the calf stretch, one leg at a time. Come into Down Dog: Starting on all fours, spread your fingers wide. Root both hands down as you push the ground away from you and draw your hips.
List of related literature:
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| from Fitness for Life: Middle School |
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| from Family Practice Guidelines: Second Edition |
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| from Complete Conditioning for Swimming |
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| from Smarter Workouts: The Science of Exercise Made Simple |
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| from Practical General Practice: Guidelines for Effective Clinical Management |
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| from Football For Dummies® |
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| from Making Life Easy: How the Divine Inside Can Heal Your Body and Your Life |
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| from Golf For Dummies |
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| from Performance Rock Climbing |
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| from Baxter’s The Foot and Ankle in Sport |
91 comments
Thanks so much Anna for this stretch….this feels amazing….��
Good info, thanks! Unsolicited feedback the background music is a bit distracting, especially since you can hear another person’s voice. Might be more effective with less busy music or strictly instrumental.
So good �� my lower calf muscle went when I was out…so painful ��
You guys are great! Can I run with the foot taped up? Without tape I can’t walk without pain
Is this stretch routine too intense for a pre-workout stretch? I do Hiit and/or Tabata style workouts 4-5x a week, but I normally don’t perform pre-workout warm-ups because I guess I felt that starting with an interval of high knees or jumping jacks was sufficient. Currently, I’m dealing with an adductor muscle strain or tear (self-diagnosed), and I want to know how to prevent further and/or future damage. I do usually perform about 2mins of post workout stretches. Thanks.
I absolutely love to stretch, it reminds of when I was in dance class in Junior High School. I was able to do a full split and lift my legs over my head while standing, etc. That was many years ago,:-) But, what I remembered most was enjoying how my muscles felt when stretching. It felt amazing then and it feels amazing now. Thanks.
I’m a nurse and just realized that the reason I get cramps to my feet and calf are probably from my plantar fasciitis. ��Thanks
Can you please make a video with all the stretches for runners?
If I do the Yoga exercise Downward facing dog, gently, is that ok for this condition?
Thank you so much for your video! You helped me target my foot pain that i’ve been dealing with for more than 3 years with these techniques i’m going to try them and track results.
I had that once for 2 yrs. fiially got rid of it by taping it -yhanks m,k
Hey, James, so useful as I rexover fron calf injury but your dynamic warm for calf link says’unavailable’!
had a stroke 1.5 months ago and would like this gone, so thank you!!
If you want to make your own woodworking yourself just look for woodprix website. There is all you need to make it:)
That is where I have a big pain is at because I am born with flat feet. Does orthodox help?
Nice! Would help to mark up the video to paint on the leg where we should be feeling it ��
I had a stroke and have foot drop and have a AFO, but I suffer from major tremors especially when I try to lift my ankle. Will this help with reducing my tremors?
Thanks for this informative video. I’ve got PF and as a result, I’ve had to stop running. If I use the Quick Tape, am I able to start running again immediately or does the tape only help with the pain/burning sensation. I am trying to determine the fastest and best way to return to running. And, also to know at what point I can return to running. Thanks!
I have foot drop from neuropathy is this still available? Unable to walk.
Your videos are so valuable to me, really informative. However, as I am UK based it would appear that the quick tape isn’t available to order which is hugely frustrating. Im at my wits end with this ongoing issue, are you aware of any international sellers or even better, UK outlets? Many thanks
This time I will use woodprix plans to make it easy with my own hands.
My head is damage by a airgun bullet because of that my lift foot is drop since 2 years please show me some exercises please.
Well done.Lots of good information, well explained and not too technical and just long and detailed enough.Keep up the good work. I apparently do have PF and have made an appointment with my foot doctor to get examined.Strange how such a small area can actually effect so much.
I have not been diagnosed with MS, but I have foot drop. I have to wait 2 1/2 months to see a neurologist, it is safe to start these exercises now?
can u do a video on bladder exercise after spinal cord injury please
If any woman has any advice for a new person dealing with this.. please find me
love your energy, attitude, and ideas. It would be awesome if pop sugar could also include info about the outfits.
Excellent video I like the exercise with the belt can I have neuropathy feet can that exercise help improve blood flow in the foot? ����
Hi,I am from India,I have a problem in my right leg,it drags when I walk,tell me the exercise for that
My leg has gone very thin with foot drop i cannot feel part of my leg and foot its paralysed i got nerve damage during surgery after breaking my femur and hip..5 years ago..is there hope for my leg to get back to normal again? I will do these physio exercises.
Thanks
Beth
Thanks! I used your video for my teletherapy in this pandemic
⭐⭐ 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!
Do we have to stretch right after the workout or can it be an hour later?
I have foot drop due to GBS syndrome. Please advise what to do
Great demonstration! I can’t wait to use these techniques to stretch after an intense workout! Thanks Anna!
Thank you for these videos. I was diagnosed 13yrs ago and told I’d be dead within 18 months thankfully not all Neurologists know what they are talking about. Unfortunately i suffer severe balance problems, foot drop, spasms, fatigue, tremors, freezing of hands, numbness…and I’m still classed as relapsing-remitting! While tremors, fatigue and balance issues interrupt any exercises, your exercises are still nice to do…even though the tremors go nuts afterward! But again, thank you for your videos…while its a long, slow journey to get those new neural nets active, I know it can be done. Good luck to you all, we can do this.
I’m perfectly healthy but my right foot, for 4 days I cannot lift it up as it should. It lifts a little but not proper. I had been having bad cramps prior.
I’m going to try these but I am able to stand on stairs etc to stretch.
Anyway I hope this can heal…sheesh what happened.
This was an awesome stretch!!! I love all the pop sugar videos. I’m so glad I found this fitness channel
2011 Nov. had another recurrence of my GBM-Brain Cancer, and developed Drop foot (right foot). Thank you for sharing your training! God bless you!
I felt a little stretch when moving my front leg across the midline, but nothing when moving my front leg away from the midline. However, I usually don’t feel anything at all when doing calf stretch against a wall, I usually must do it on a step of some sorts. So it seems to me that I have quite long calf muscles and perhaps I should not need to stretch them at all? And still the calfs are my problem area; they (and my Achilles) are usually the ones ending up with aches and pains and even strains/tears. How can this be and what should I do about it? Should I still stretch the calfs or is foam rolling a better idea?
Free 7 day MS workout? At first, I thought (being a life long skeptic), “What’s the catch”?
Then, I watched this video about foot drop and thought, “What have got to lose? I’m in”.
I’m still going to the gym (elliptical, bike, weights, etc.) but this is another level to help with MS. Gotta keep moving! Thank you so much, MS Workouts, for making my life a little better.
Tq sir I am form India I have foot Drop sir my L2 spinel card injury sir plz help me sir
hi guys, do toe straighteners work? is there a non-surgical way to help bunions?
Thanks this really helped now I’m not worried about my APFT tomorrow
Thank you
I will try this. Diagnosed with MS back in 1993
I’m mobile but foot drop, spasticity and muscle weakness an issue lately
Glad I saw this you tube.
I’m going to go do this right now in the kitchen while I wait for my tea to brew. Some of the other calf stretches I’ve tried using a wall end up messing with my knee after a few days, but I’ve never seen one where you cross your legs like that. Makes sense.
is olive oil or other oils massage good for foot drop?
i am deadly following your videos. I pray Allah Bless you.
Do a video on how to relieve foot cramps, i keep getting them when i try attempt single leg squats to strengthen glute medius.
Perfect timing. I recently started walking a bit of a distance to the bus stop and foot drop is such a challenge every day. Thank you.
Anymore stretching for drop foot my right foot really drops hard to walk from peripheral neuropathy and I have osteoporosis. Any more light simple stretches would be really appreciated thank you!!!!!
Hello sir i watch this foot drop video i need your help just because mere dono pero me foot drop h 10 year se mujhe GBS hua tha aur uske bad se foot drop h mujhe plzz koi dest exercise btaiye jisse me foot drop thik kar sku…
Hi, i have foot drop since Jan 2018 and improve much. Can walk with afo and drive Bike and car as well. But but i have two problems not solved yet. Help me out on them please:-
1my dorsiflextion not improving means cant lift foot upwards from 45 to 60 degree. It pains when bend for 60.
2 My planthar surface is hyper sensitive. Cant walk without shoes on soil or rough. Even a pin size thing gives me shock when planter comes on it
I have foot drop pls fix this �� get my life back my foot back
Hi Dear
I have muscle atrophy in all over my body
Even M not able to do basic stuffs
Plz help
hey james… my inspiration is my mate trevor. natural ability casually knocking out pbs each week…
What if ppl have hemiplegia & they cant even perform planterflexion like me. Having left sided hemiplegia caused by an ischemic stroke. Entire hamstring & TA is exteamly hard & need extensive streaching
Want to walk normal i have foot drop in my both legs from 11 years
I take lots of treatment but i can’t walk perfect
When i was walking i have pain in my legs nd lower back
Please help for treating this
I will do Anything ������
How long to stretch for long term effects? Been told my Tibialis anterior is being pulled by tight calfs.
How much time reps and sets for fastest fix? 2 times a day? 3 times a day?
Mosbustion alleviated my pro-stroke foot drop in my right ankle.
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I have hard time doing that because my knee pops up. I have a lot spasticity in my thigh and calf and hips. How can I combat that?
I have foot drop. that is I had it as a result of and accident I have when I was 11years am now 31years of age. To stretch down it feels good but pooling my foot up is the problem. When I exercise I feel some sharp pain in my waist why is that?
Sir I had a spinal fusion surgery in November-19 on L-4 L-5 and after the surgery I have a foot drop on my right foot and and have difficulty walking. Can you advise me for my recovery I am in London now.
Very thorough and detailed information and how to do…. Thanks ��❤️��❤️
I tried to enroll but received error message that site is down
In this video you talk 80% and perform 20%, technically a bad video.
Top fella. Recommended by my physio to watch if I forget what hes shown me.
Hello and thank you for the excersise.the 7 day program was a year ago where can I find it?
I have problem when I sit my foot r not label and I fall down back what I do
Please I need help…I think I have plantar fasciitis, but I’ve also had that same foot swollen for alittle over a year now & I dont know what to do. Is that normal with plantar fasciitis? Ive been to my dr 3 times & he put me on magnesium but its not helping at all, what can I do? I’m so worried, thank you
Great video thank you keep going bro I wish make videos for MND ( legs and Hand fingers)
I had mjr stroke 7yrs go I lost my left I’d have gone though l o rru
Thank you, been doing that Insanity workout, this actually helped alleviate really sore/tight calves. Appreciated
@Hamstring Stretch(Lying)
@Groin Stretch(Leg to Outside)
@It band Stretch(Leg to Inside)
@Figure 4 Hip Stretch
@Chest Stretch
james: EASY PEASY does calf stretchs a million times without complainment
me: OWWWWWWWEIIIIIIIIIIIIIIIIIIIIIIIIIII!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! OW WO WOW OWOWOOWW OW OW OW OW OW OW
my dad: pushes me to do it
me: OWWWWWWWWWWWW REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE
You can learn more about workouts, health and bodybuildinf on Unflexal website.
I have been watching your videos. I stretch 3 minutes, 3x on the step per doctor in 2002. I have flat feet just got orthotics which really hurts my left foot. I had PF in both feet got control of the right foot but left is still so painful. I tried to tape my own feet. So frustrating. I use the boot but it does slip off my little foot. I am desperate for relief. Its really ruining my life. I have done dancing for years, but can’t now for the pain.
Unfortunately my damage to foot drop is 40 years old, my foot is hyper sensitive and even a little stretching at the ankle causes intense pain.
i want to ask you sir
i did accident before 8 years still i have food drop
and all the muscles is so much weak about leg muscle and thigh also bottocks
really am so sad i want your help
that only in my left foot
also when i had that my foot is not move because i had damage in hip nerve and fixed by 2 plates and 11 screws
i need your help please
Hi sir iam from India,my son having spastic problem in leg we can do this stretch…pls reply
Some people can feel nerve pain that goes all the way to the lower back while stretching the feet in and outwards like that. Is that a good sign or should we stop?
Hello Sir,
I also have a CPN nerve dysfunction and I’m facing a problem of total foot drop, Dr. told me this after MRI and NCV test and I don’t need surgery can u pls suggest me any exercise, and I’m already under Medication without any workout.
Thanks.
Could you do a video on why a big toe hurts? The bone in front of toe is swollen. Pain is like a burning. Toe slants to the outside. Is that a bunion?
couldn’t you just step on the end of a stair and lower your heel
Hi
My son is 5 years and 7 months old.
His left side muscles are tight that’s why his left leg is getting short. He walks by left foot heel up. Please reply which exercises can help him.
I love you both thanks for your knowledge. You’ve got all my likes.. xoxo I’m a Aromaphysiothrapist I’ve revolutionized physical therapy with my unique techniques Spiritually, physically and academically.
I’ll try this out. I’m not a runner but my right calf tightened up unexpectedly to the point where I have a slight limp. I hope it works cause I have a tendency to take 3 mile walks.
Thank you so much was just diagnosed with MS. Need all the help I can get… so appreciate it ❤️
Anna, which stretch do you recommend, for lean calves? Mine are bulky:(. Thanks.
I am trying to figure out if what I have is Plantar fasciitis. From what I understand that it is basically An inflammation of a thick band of tissue that connects the heel bone to the toes. However, I dont have the symptoms of pain when I first wake up in the morning. In fact I dont have pain in my heel. The discomfort I have is under the arch in between the arch and heel. I tend to feel this when: I extend my legs while sitting( I feel sort of a “pinch” in that one spot), or if I were to walk and “clinch or curl my toes’ I feel the a similar pinch but along the bottom of my whole foot. Now in terms of pain, this does not hurt. However, if I do jumping jacks I might feel a sharp pain. So, I am trying to figure out what I can do to heal this. I have been trying all types of plantar fasciitis exercises/ stretches but wondering if it is something else.
I have particularly dodgy calves so I’ll definitely try this after my next run. Really enjoying all the calf videos:)