How you can Securely Stretch Your Calf Msucles

Just found this video. Began running consistently about three weeks ago and my right Achilles is a little sore. Will start these exercises immediately. Thank you Dr.

Excellent tips, thank you! Do you recommend going to the physio and having electrotherapy, acupuncture etc., as well or is that not necessary?

Running 10 miles from 5 overnight in vibrams made my Achilles hurt. Hoping 5 day healing with some care

I started getting pain on my achilles tendon from running. I land on my forefoot not on my heels when I run so my achilles and calves has constant tension on each stride. I wonder if there’s a buildup of muscle scar tissue in the area that I need to break up?

My dad is 63 and is having hella pain in the Achilles… I’m sure these will help

Dermaedge what tool at home could I use to do the same thing

Doc. should I move the derma edge upward so this doesn’t move the blood flow down into the ankle? The ankle is about the size of a baseball.

Very informative. I’ve been running for years and had my fair share of injuries. However for the first time ever I’m having an issue with the archilles in my right leg. Thanks for the upload. Create a great day ��

I will try these exercises although It ve in pt for over 1 yr and progress is slow.

i learned from experience that the calf muscles can be tight from calf injury and it needs to heal before stretching it out, if you stretch out a injured calf muscle it takes longer to heal. alternate the stretching of the calf in order to alleviate the Achilles. in the mean time moderately stretch the Achilles while waiting for calf repair

Pain, well it can be ignored. But, what can I do about swelling in his area?

what kind of shoes do you recommend for walking with this problem please? thanks for the tips!

I’ve tried her calf lift and made my Achilles worse, my physio said don’t do it until you have no soreness. The trainers at the gym I go to said some Youtube videos cause more problems than they claim to cure.

I had surgery to remove bone spurs in my talus, now my Achilles is tighter.

Awesome vid.. Thank you!! Finally something that works. How long would you expect (fairly minor) achilles tendonitis to heal back to normal function?

I sprain my ankle so badly on the 10/09/19 it’s getting a little bit better but i don’t feel comfortable walking on it as i feel some pain both beside the tibia and fibula and when i push my foot upwards i feel pain in right in front of where it bends what should i do to ease that pain plz help me.

This happened to me at work. Worker’s compensation. How much should I walk or not. My doctor said stay off it and just do the workouts. Basically just lay around. I do a lot of these workouts throughout the day for sure. Thanks!

I use a heat pad on my calves prior to stretching which helps immensely

Can these exercises be done in post operative Achilles tendon repair case too?

I have been suffering with this in both ankles for over a year. I went to the doc and he didn’t tell me anything to help. Thank goodness for youbune. I have started stretching and massaging and after a few days I am walking with less of a limp.

Thanks, I have suffered this issue for years/maybe a decade. I did what it said on the video, and my calves were burning, right one more so. I guess the issue is more in the right one then

I have plantar fasciitis.. I had pain that began in my heel a few months back that is now in the Achilles’ tendon area. Is this Achilles tendinitis? Or just inflammation from the PF?

Hi, I have short Achilles tendon due to which I am not able to stand for long time and not able to move my ankle upwards. I am also getting pain in the knee. What should I do? Is there any surgery that helps in my case? Please reply

I need to give these a try, I’ve noticed a lump and it really does ruin my walks, I’m trying to get my weight down, I have a few health issues, so walking is my go to fat burner.

I think it´s poor. First of all, you should massage from distal to proximal, and not the other way around, to decrese oedema.
Secondly, it is bette to do eccentrical on a step, thus avoiding the concentrical part. That´s Alfredsson protocol, true and tested.

My right achille does a tick sound when my feet are cold sometimes when I strech it. Is this normal?

Hi, what about clubfoot? Achilles are very tight. Is it impossible to stretch?

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Ever since I got a cramp(Charlie horse) I’ve just been feeling a lot of burn in the back of my heel area. If I be honest I really don’t know what to do I feel like I’m going to have Tendonitis I’m scared!

Thanks for the video. I might have injured my left achille tendon by either doing the cardio jumping jack, scissor foot or on the elliptical without shoes. Can I still continue doing squats and planks? How able back on the ecliptical with shoes? Just no jumping exercises.

If you’re a runner like me, don’t be like me and run on your toes or too much on the forefoot. This causes achilles problems. Take shorter steps and land midfoot

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My Achilles tendon is calcified, I can’t move my foot up because of it. My doctor recommended me stretching it at least twice a day. I’ve been doing it for a whole month and I still see no difference. Is this really what I should be doing?

I don’t have Achilles tendinitis, but I hurt my Achilles tendon and it has never been the same.

Super…Super helpful! OMG the pain is rough and the stretches have helped so much. You are amazing!

I’ve been in a boot all day and will be for the next three weeks but I’ve been stretching, even tho I have a partial tear and it has helped a lot

Having pain in right Achilles tendon for past two years.. consulted with many doctory but unfortunately no one diagnosed what’s the problem and took many medications.. no use..
Please let me know what could be the problem…
It suddenly came after awaking from bed got the pain. It started from there..

your stretches helped me alot. i tried the belt stretch my doctor told me hasnt been working at all and one simple google to find doctor jo. after your stretch i instant felt a change in how im walking. im recovering from a broken heel

i am stretching against the wall but i only feel tension in the calf muscle but not in the Achilles tendon. What should i do?

My surgery is a month ago. This was what happened to me when I was playing soccer, can I still play football after recovery?

This is way too painful to do.. What else can I do to stretch it? I am recovering from a broken ankle and overdid the workouts I was doing resulting in pain in the back of my heel.

Doctor Jo can you help? I often wake through the night with a sort of cramp but this is so painful that I’m often up & out of the bed before my eyes are open. It feels & looks like my calf muscle has clicked out place & the next day the same leg is really weak. Can the calf muscle move like that & what could this be? Many Thanks for your quick response.

I’m not sure if I have this but I have pain in my heel when I run too much or start playing sports and what not, is that something different, or is it Achilles tendinitis?

For years i have been walking on my toes out of habit ever since i was little. and It seems now at age 16 my Achilles tendon is too short and i have to wear the forest gump braces. (They’re not metal though) I’m going to try these excersises and get back to you. Thanks doc!

If I have a short Achilles’ tendon that caused overworking in the calf… is there a way to lessen the overworking in the calf

when i begin to run, my achilles begins to bother me, but it comes and goes. how long does it take for your achilles to recover?

Recovering from achilles tendon injury (insertional) I believe my tendon is recovered and building strength, but when I try to run I can feel some stiffness, these stretches are helping me. My question is, is it alright to warm the tendon before stretching? I’m using hot gel packs before this since the last thing I want is to stretch a cold tendon and tear it again:(

Hi Jo i Keep getting archilles tendonitus change shoes now wearing Nike 5.0 with higher toe to heel drop of 6-8mm I did wear nike free flyknit but the tightness of the flyknit in the heel keeps hurting archilles is it the shoe or do I have to stregthn the calf and archilles to improve I am 59 and have been running 35 years but didnt stretch alot in my earlier years what should I do

One more crucial note is that I recently wondered why my calves where  so tight after I woke up. I came to the conclusion that I point my toes down when I am sleeping. Must be because of weight of the blankets…

However, as this has been for some months.. how do I prevent this?
I think the main cause of my achilles/calve tightness is due that I sleep in that position for 8h long.

I see all over the place that you also should stretch your hamstrings but I am already in a severe Anterior Pelvic Tilt so that wouldnt be really benificial it would only make my posture worse, right?

The information you presented was really good, the thera band exercise didnt hurt much, the step one hurt like he**:-(, im doing ultra sound with a physio at the hospital once a week, because of covid19 they closed the physio section, so im gonna keep trying this

I got this yesterday and I can’t move an inch or stretch.please suggest exercises for a fresh injury. Your intro explantation was really helpful

Thank you kit tape is good but not a fix, learning the hard way I guess. I’ve heard a lot about stretching and not stretching before a run what’s your advice?

Toe walked 27/29 years 0 hamstring and calf flexibility no inflammation but def destroying my knees. Doing stretching yoga and isolation exercise everyday. I fixed my posterior pelvic tilt to a large degree yet legs stay bent because of lower leg and upper leg tightens, been trying to stay correct in form but every night once I pass out my pelvic and legs slip back into tight position and I need to prevent that, considering building a night brace. Actual braces or a professional help is unfortunately out of question, but just fixing my pelvic posterior Tilt has fixed a lot of problems. The last problem is unfortunately my legs are still just so damn tight I cannot straighten legs ever, I can’t squat, and I have permanently bent wierd legs when walking or doing anything I cease toe walking by some miracle but my ankles stay trying to shorten so I think I need a night brace. If I fix my lower legs I think I can get my upper leg issue resolved as thy have more flexibility than my Ankles. Would a
Leg brace be designed to hold my foot flat i.e. Perpendicular to my body or do I want my toes to be positioned to actually be raised. Like normally my toes are literally straight forward or even pointing down when laying on my back. Would a brace be set to hold my feet perpendicular to my body at a 90 degree, or do I want night brace set to make them go even further such as if toes were raised off ground. Basically is the brace supposed to be set to just a regular foots position or do you set it to raises toe position.

Hi, I was just wondering what a good alternative to this might be for achilles work? My situation is complex but I have CMT Type 1A and I had ankle fusion for this in 2014 with an achilles release procedure because my tendon had tightened so bad that I was walking on my forefoot completey and not even touching the heel.
While surgery has helped, the issue has came back again and the tendon has shortened again. Is there any way I can potentially lengthen this out again with daily stretches or is it a lost cause?
My question for other methods is simply because I can’t push my knee forward in to the wall like you can with my foot still ALL contacting the floor, it’s just not physically possible for me so what other good methods might you suggest? The stair drop one doesn’t really work for me either.
🙁

Hi, I know this is a little old and someone may have asked already about Haglund’s deformity. This keeps coming back for me and the bone looks like it continues to grow. It could be perfect for months but say if I get into house cleaning mode and forget about the bending etc. I suffer usually the next day and then weeks to calm it back down again. Any advice? Thanks.

I just wanted to thank you for helping me with my elbow and neck. Keep up the great work.

How about if you have pain directly on the heel bone where the achilles ties in on either side of the bone

Would it be wise do these stretches before and after my workouts?

its not so much pain for me, when i am on my tip toes its more creaky and bubbling inside? more of an uncomfortable feeling than pain. Is this the same / better / worse?

Who else thought he was going to fall when he put his hands past the wall

Hi Dr. Jo, Thanks for posting this. I think my achilles are tight but I’m honestly not sure. I noticed it when trying to do squats (I can’t keep my heels on the floor). Will these stretches help that?

Ya I wasn’t able to understand why back of heels pain so much like pinching.. in small movements or while walking.

Jared you are amazing, your explanation about which type of tendinitis (sorry if I misspelt it or pronounced it wrong )anyway

Would you say core strength plays a factor as far as limiting stress on the lower body, specifically these lower tendons

whenever I’m sitting (not all the time but a good bit of the time) I’m able to pull back on my toes and stretch out but when I do many times on both legs I feel a and her what sounds like a crack like the releasing of pressure in ones back or hip. It doesn’t hurt and I never thought it to be bad in fact thought it might be a good thing that I could be releasing pressure. I’m not sure if other experience this but if so, is it a bad thing? Should I stop and get it looked at it?

thanx you for the information video i really want to try this may i ask where i can get the tool and what the name is of the tool. i have the problem for months now i went to physical therapist and do every day my stretching etc but still have the problem hope this will help me.

Thankyou for this. I have been struggling with what I think is achilles tendonitis for a couple of months on and off, but it’s really low down basically back of ankle top of heel. And it’s been worse surprisingly since working from home? If it stops hurting would you recommend getting back to normal excercise running etc. Or is there a period of time I need to give it?

TendonitisExpert I have a question how can I get rid of connective tissue tightness in my calf’s I don’t know I need help it’s driving me crazy I’m scared of getting Tendonitis can u please help me?

Thank you. A great video, where you make it really clear, what works and doesn’t. I’ve been suffering with Achilles pain since January-I’ve read a lot, and watched a lot of videos on YouTube. This is the best! A really clear explanation about what I should be doing. I’ll be following your program for the next few weeks, then hopefully back to running. One question, opinion seems to be divided about a moderate amount of running, With minimal pain, what are your views?

you know you gave the best explanation and showed how to treat this problem ive ever seen on a video you talk a bit fast but the approach s easy to understand explanation then easy to understand reasons and treatment and how each part of treatment helps i thank you i assume if the pain is more on side of heel still off the tendon treatment is same

Thank you Kristie! I didn´t know the difference between deep pressure and the fascia lymph system massage.

What should be done first. The Stretches or the strenghtening exercises?

I have the pain on the outside or right on the back of the heel and to the outside from there.. Not the inside.. Is this achilles tendonitis or something else?

I am a cricketer and now its been couple of months my Achilles tendon is giving unbearable pain.. Looking forward to get fit by following these exercises. Hope it works.!

Good video. Do you have any videos on tendinitis in the back of the knee joint please?

both of my Achilles have big bumps the size of my thumb. been like this for years, my doc. told me there is nothing to do. i work on my feet all day. and workout heavey EX. 900-1000 LBS on the leg press. 400-600 lbs calves.

She really shouldn’t be sitting that way towards the camera it’s a little obscene

So stretch all muscles in my legs but not the Achilles’ tendon?

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