The Secret to Relieving Tight Calf Muscles with a physical therapist

Constantly stretching tight calf muscles isn't the solution....
But it's what most people are told to do.
In this video you'll learn a simple trick you can use to reduce tight calf muscles for good.
✅ Adventurers for Life Membership link: keeptheadventurealive.com/start
Problems with calf muscles can lead to difficulty walking, standing from low surfaces, squatting, going down the stairs and even navigating hills/inclines. Calf tightness may also be common in those with knee arthritis and it can impact knee range of motion, particularly when trying to straighten the knee.
When you experience tightness in the calves, it's likely a compensation your body is making when muscle weakness is present. Your body needs stability from somewhere. So instead of stretching, the secret to calf muscle relief is STRENGTH. Strengthening the muscles can help to reduce muscle stiffness for good.
In this video, Dr. Alyssa Kuhn, physical therapist and osteoarthritis specialist explains how to test the strength of your calf muscles as well as how to use these tests as exercises to improve strength. The double leg calf raise goal of 38 repetitions comes from the Calf Raise Senior test which is described in this article: www.ncbi.nlm.nih.gov/pmc/arti.... The average age of the participants was 73.
Credit for the image used for normative single leg heel raise test: www.mickhughes.physio/single-...
Other videos you might like: 👍🏻
Knee tightness after sitting: • ONE simple way to redu...
Back of knee pain: • Quickly Relieve Tightn...
Hate going down the stairs? • Why stairs are hard + ...
Follow us on social media:
Website: keeptheadventurealive.com
Facebook: / adventurealive
Private Facebook Group: / adventurealive
Instagram: / adventurealive
Pinterest: / _created
Subscribe to our KZbin channel: / alyssaadventurealive
Podcast: osteoarthritis.buzzsprout.com
Disclaimer: This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.

[@MrHaaspaul]

Alyssa you need to cover what to do for those of us with OSTEOARTHRITIS IN OUR S.I. JOINTS please.

[@johnallen1493]

One simple trick: start your morning with Alyssa Kuhn routines!!

[@arthritisadventure]

love that too!

[@johnallen1493]

My wife and I start each day with your 14 minute video that starts with leg swings and ends with hip hinges! Now we will add the calf raises! Keep up the great work!!

[@shaunb361]

Great video, helpful as always . What’s your take on Nightshade vegetables?

[@hamidah.hjosen]

Thank you Dr Annysa

[@arthritisadventure]

Welcome!

[@teresacrowley4076]

Thank you Alyssa 🙏🙏💚☘️

[@arthritisadventure]

Welcome!

[@ajaykumara7158]

THANKS DR ALYSSA

[@arthritisadventure]

Welcome!

[@eileencarlson4276]

Thank you for this explanation. It explains what I’ve been going thru the past year and gives me another way to hopefully correct it.

[@arthritisadventure]

You are so welcome!

[@purplechris9480]

You are so cute! Enjoy being young! I have nerve pain at the very top of my calf , dang. Does that hurt.

[@frithkin]

Very helpful both the theory nd the practical . Thank you 😄

[@arthritisadventure]

Glad it was helpful!

[@user-gc3nr3wd2g]

Your,explanetin,isvery ,cimpl,clear.🎉🎉🎉🎉

[@nilanisiriwardena5019]

❤ Thank you Dr. Kuhn.

[@arthritisadventure]

Absolutely!

[@franciscoalcaide1452]

Traduse españo​@@arthritisadventure

[@kathleenbezzina3742]

You are a legend thank you ❤

[@arthritisadventure]

Thank you!

[@Pineconesandrocks]

Light bulb moment, "muscles get stability from strength or tightness." The compensation (tightness) happens if strength isn't available d/t muscle weakness or imbalance. Then tightness can lead to pulling, which can cause misalignment in other areas. It's a cascade.

[@arthritisadventure]

Glad you had a lightbulb moment!

[@renee-claudetanguay9738]

Would you still recommend that for someone who had bonionectomy with plates and screws?

[@kindnesstoall]

Went biking over the weekend...rode an hour on each day. Ugh!! Day later had a calf cramp and wow! Now have tight calves and thighs. Can feel how tight calf is and painful when rubbing. Gotta stretch..thsnk you for this video. soleus muscle pain ugh!!!

[@laughin212]

How do you do calf strengthening exercises when you have hallux limitus of your big toes?

[@user-ij2yg4ol7g]

Alyssa are you done doing anymore vids on osteoporosis or thats it,cause i follow the ones u have.

[@arthritisadventure]

This channel is primarily focused on osteoarthritis and keeping joints healthy which includes an occasional video on osteoporosis. If you’re looking for more follow along workouts that are higher impact for bone strengthening, you’ll find more of those inside the membership, Adventurers for Life: keeptheadventurealive.com/start

[@gaferoz]

Alyssa thanks again. Do we do these calf raises every day? Or multiple times per day is ok to do? Or only 3 days per week

[@arthritisadventure]

It's different for each person. See how your body reacts and then go from there. You don't want to flare up pain.

[@user-zz2bx3gk7e]

What is the alternative if you have arthritic toes and cannot do a full raise?

[@karahamil3657]

Do your have a video for tightness on ether side of the knees .. esp after sitting

[@arthritisadventure]

yes, right here: kzbin.info/www/bejne/bZXGo5Ztq8xgars

[@dessiecoder2116]

Any other way to strengthen weak calf other than raises? Anything but raises its weak from injury

[@MuhammadGunawan-tv1gc]

... Sekali saya ikuti ..betis terasa berkurang rasa ketatnya.... Thanks.

[@arthritisadventure]

You're welcome!

[@vimalakumaridavala9214]

Hii Mam,i uave calf pulling only while standing and i sometimes do feel heavy of my legs while sitting..What is the best exercise to do for this ..And why is it happening ??can you please help me out..

[@sanjaykamalakar5259]

Respected Madam Is these are streches Or exercises. Explain partial knee bend strech on single leg - both legs, so it will justify to say Calf-+Stretchs / exercises.

[@ronei1608]

I’m 54 and can just about manage 11/12 calf raises!! I know I have weak legs because I’m currently on a strengthening programme from my physio to sort out weak glutes/hamstrings etc. How many calf raise reps should I do and how many times a week, to get me to 21 and potentially above? Thank you 😊

[@thegeraldinekuss]

I'm 77 & have stage 4 OsteoArthritis , keep going I can do 25 heel raises! Just keep going!

[@arthritisadventure]

25 is great!

[@arthritisadventure]

That's a great start! Make sure to keep practicing and listening to your body. Consistency will help build that strength.

[@Krokador]

I can do about 13-15 reps, wether it's on 2, 1 leg or with extra weight, before my calves turn into tight, painful bricks. I have never been able to add reps (but i can increase the weight)... Any idea how I could address that?

[@jd-iw2et]

Honestly, I'm afraid to do these because I used to do these all the time and then when I was 40, I bent down to pick up a pen and my calf muscle tore. ER Dr told me it was because I was 40 and not to do those exercises anymore 🤷

[@nostalgiaman6816]

And one more thing. If I sit too long - my butt kills me get getting up. My doctor said it’s because - even when you’re sitting - you’re still using your core - and that probably means my core is weak and I need to strengthen my glutes. Just had an MRI on my sacroiliac joint and everything looked good 🤷🏻‍♂️.

[@josiecamilo7098]

The hip flexors are still engaged when we sit. Only laying down or slouching in your chair will relax them. My glutes have shut down completely using other muscles too much. Sitting for too long is not good.