Thanks for checking out the video.

Thank you for checking out the video!

Thank you, David. Feel free to reach out with any additional questions.

Happy to hear. Very helpful exercise!

I usually find when you protract the shoulder blade and reach in front it opens up that area to get deeper to the subscap muscle. But generally it's a tough area to access.

Came here after watching that CNN video 😅😅😅!

Did CNN just share this recently? If so, I missed my claim to fame!! Thanks for checking it out.

Get those knees shaking and baking!

Thanks for checking it out!!

Hope they help! Keep in mind that this is a progression. So I wouldn't complete all four at once but progress from one to the next over time as your strength improves and pain reduces.

The question is... is it truly plantar fasciitis being in that location? Although the PF does run in that area, classic plantar fasciitis is at the inner arch closer to the heel. It's possible you are addressing another type of foot pain with the wrong exercises. I'd consider looking into metatarsalgia or some other issue and maybe backing off the calf raises or other high impact activities temporarily. Once it's calm, evaluating your foots range of motion, strength, & dexterity will be important to determine if there is something underlying causing you to consistently load this area. If you want to talk more please don't hesitate to schedule a phone consultation: calendly.com/garrett_mclaughlin/phone-consultation.\ Hope this helps!

Thanks man! @@gmac922

Thank you. Please reach back out with any questions.

Thank you for watching! Please let me know if you have any questions.

Couldn't agree more!!!

Maybe they aren't right for you or you shouldn't be doing squats... It's a general video on typical positions that usually help people with some type of knee pain find an alternative that works for them. When they don't work, I just prescribe my clients something else.

@@gmac922No maybe i should not be looking at videos by Garrett McLaughlin any more but thank you for your reply you have a blessed day love.

With something like this I only use it as much as needed to provide the right response and then move on. 2 sets of 10 repetitions could be fine and then following it up with other movements to train single leg stability and strength of the affected area.

@@gmac922 Thanks so much for the quick response. Really appreciate it. I'm going to try it this week. 👍🏾

@@jbarker5095 Sounds good. Let me know how it goes!

Have you measured actual girth of your calves and done any type of EMG to know about activation of the muscles? One suggestion just to better isolate is to perform more sets/reps on the affected/smaller side if there truly is an imbalance. This could be done better with any of the single leg calf strengthening variations.

The weight or any elevated platform, like a step, provides more clearance for the foot. You can adjust the set-up as needed based on your preferences.

Thank you, Daniel. Feel free to reach out with any additional questions.

@@gmac922 can I apply this for other toes ? I had a very old injury in the pinky and from time to time it hurts and irradiate. Thanks.

@@DanielAvila-dr5pc Yes, for sure! The whole PAILs/RAILs sequence is something from Functional Range Conditioning but can be applied to any joint in the body. If you're talking about the foot specifically, also make sure you're address neuromuscular control, strength, and stability of the foot. All of that would be valuable in addition to the PAILs/RAILs to open up more motion.

Thanks, Claudia! It's such a fantastic exercise so I hope you find it useful.

Definitely did- so much that I did 3×15 today. 😀 I'm hoping on introducing the ankle ones, in the weeks to come. I'm one year out, post-op from a bad medial meniscus tear/repair.

@@cloud9can Happy to hear about your comeback! Slow and steady progressions over time are usually the key. Feel free to reach out anytime with questions.

I find that to be fairly common but I would be guessing if I knew exactly why. Typically, I recommend monitoring sensations that like and erring on the side of caution if that pop is painful. Many of my clients, myself included, pop & click in different areas but they never become painful or problematic.

The cossack squat will allow the foot on the straight leg to rotate upward so you can sink deeper. A very small difference but it is different!

Good question. I think it certainly can be depending on your goal. If your goal is more so developing power then you'll want that fast concentric. However, if it's strength, or you're in an early stage rehab program for an achilles or plantar fascia issue, slower would be better then. So I would tailor the tempo towards your goal.

@@gmac922, thanks for your reply. I can’t run since 2 1/2 weeks, can’t hop on my left leg without pain, I assume it is the soleus muscle. The orthopedic doctor wasn’t really helpful in providing a plan to fix the issue. I’ve started exercising doing calf raises (knee bent or not) to strengthen the calf muscles, and I was wondering if there is a preferred way to get over the issue faster. I can do most of the exercises, except doing them with my entire body weight on only the left leg.

@@AndreiDamian Sorry to hear about your injury! It would be really hard to give accurate advice without more information... If you want to schedule a consultation and talk about completing a virtual evaluation I am more then happy to do so. I just don't want to steer you in the wrong direction without knowing more which could actually exacerbate your injury. Here is the link for a free consultation: calendly.com/garrett_mclaughlin/zoom-consultation.

I see that a lot. Maybe in 75% of people... Usually I just accept that's what's fatiguing first and progress to 60-second holds over time. Once that's accomplished, the tip toe walking is the best variation since the calves are targeted more directly as opposed to the quadriceps.

Much appreciated, Julia! Here's the blog post version if you need to save it to reference later --> www.garrettmclaughlin.com/blog/4-soleus-strengthening-exercises-for-runners-to-build-bulletproof-calves.

The black mat is called a gorilla mat if I'm thinking correctly... here is the link: yogorillamats.com/

Thank you for checking it out!

They are so goooooodd!!

I hope your procedure went well! Feel free to give me a call if you want to talk through anything.

He does it at 50 seconds in 👍

Thank you! Here's the full article with a progression of soleus/calf exercises: garrettmclaughlin.com/blog/133758/4-Soleus-Strengthening-Exercises-for-Runners-to-Build-Bulletproof-Calves. Hope this helps.

Yes, this exercise does check a lot of boxes. With plantar fasciitis, I'd also focus on progressively loading the foot with some type of calf raise exercise. Usually that's necessary every OTHER day to restore function to the affected tissue. Feel free to reach out with any questions (email: [email protected]) as I know this injury can be quite frustrating.

Glad it’s helpful! You could also try the open book stretch in the Sidelying position which would be another really good option.

I either use MetroTimer (it comes up as Metronome in the App Store) or RunTempo app.

@@gmac922 thx great exercice for my patient

Good question. You could if you were going after the multifidus as a spinal extensor. With the opposite arm/leg lift, I more so target it to prevent rotation of each segment. I'm sure both situations would work but I also really want to create a good canister at the core and usually cue people out of lumbar extension.

Thank you for checking it out! Reach out anytime with questions.

Thank you, Nicholas.

Thank you for checking out the webinar! I think you saw but all of these webinar replays are either here on KZbin or my website in the 'Free Resources' blog post. I have a hard time giving a most effective exercise. I see a lot of different runners and people with such a wide variety of injury history and needs that it's hard to say. Exercises like split squats, step ups, marching, and other combo movements like you said do have such value. Let me switch over to Facebook to get you into the Ignite Your Run group now. Funny question you just asked as I did share what one my favorite exercises was last week which you might want to check out...

Appreciate that.

Happy to hear it helped! I see that a lot with this exercise the cues in the video surely help.

Yes! Quads, glutes, and some hip adductor flexibility in there.