Calf Foam Rolling - When To Avoid It, When It Can Be Useful, How To Do It

Рет қаралды 72,704

Күн бұрын

In this video, Maryke demonstrates how to foam roll your calves. She also explains when not to foam roll them (like when you have a calf strain), and around which areas of the calf you should be careful. She discusses the benefits of foam rolling, when it's most useful, and also why sometimes you may find that foam rolling is not helping your tight calves and how to deal with that.
🌟Need more help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: www.sports-injury-physio.com/
Chapters:
00:00:00 Introduction
00:00:43 When not to foam roll your calves
00:02:18 When you can foam roll your calves
00:03:26 How to foam roll your calf muscles
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References:
Capote Lavandero G, Rendón Morales PA, Analuiza A, et al. Effects of myofascial self-release. Systematic review. Revista Cubana de Investigaciones Biomédicas 2017;36(2):271-83.
Macgregor LJ, Fairweather MM, Bennett RM, et al. The Effect of Foam Rolling for Three Consecutive Days on Muscular Efficiency and Range of Motion. Sports Medicine-Open 2018;4(1):26.
Morales‐Artacho A, Lacourpaille L, Guilhem G. Effects of warm‐up on hamstring muscles stiffness: Cycling vs foam rolling. Scandinavian Journal of Medicine & Science in Sports 2017;27(12):1959-69.
Mueller-Wohlfahrt H-W, Haensel L, Mithoefer K, et al. Terminology and classification of muscle injuries in sport: a consensus statement. Br J Sports Med 2012:bjsports-2012-091448.
Schroeder AN, Best TM. Is self myofascial release an effective preexercise and recovery strategy? A literature review. Current Sports Medicine Reports 2015;14(3):200-08.
Zazac A. Literature Review: Effects of Myofascial Release on Range of Motion and Athletic Performance. 2015
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Пікірлер: 41

@trash_bag_pants7022 Жыл бұрын

Finally, someone who looks like they’re experiencing an appropriate amount of discomfort when demonstrating calf foam rolling techniques

@SportsInjuryPhysio Жыл бұрын

😆

@johnnymcarr 20 күн бұрын

I do it work cause I have a gym here and it really makes a difference when I’m walking around

@AndreiDamian 7 ай бұрын

Nice video, a good reminder to keep it “comfortably uncomfortable” and to modify training if the calves need more rest time.

@rohanbidi 2 жыл бұрын

Great point about modifying the training regime in case of persistent soreness. Most people don't realize when they are overdoing their workouts. Keep up the good work, I find your videos very informative and accurate :)

@SportsInjuryPhysio 2 жыл бұрын

Thank you Rohan

@LaLa_0226 10 ай бұрын

So helpful thank you. I needed these tips

@SportsInjuryPhysio 10 ай бұрын

Glad it was helpful!

@christinafast4459 Жыл бұрын

This video is very helpful, thanks

@SportsInjuryPhysio Жыл бұрын

Glad it was helpful!

@Anita-gu5rw 7 ай бұрын

Thanks for this!

@SportsInjuryPhysio 7 ай бұрын

My pleasure!

@joshjogs 6 ай бұрын

Thank you for the resources on your channel - they are really high quality and much appreciated! I have one question from this video. At what stage during a calf strain rehabilitation protocol should foam rolling be incorporated? For example, let's name the stages as follows: Stage 1, "acute": resolving most severe symptoms, only ROM or banded loading Stage 2, "early rehabilitation": resolving all pain, bodyweight calf work, loaded calf work, intro plyometric work Stage 3, "intermediate rehabilitation": introduce small amounts of running, fully develop calf strength, develop plyometrics Stage 4, "return to running": gradually develop full training volume and intensity Stage 5, "return to play": return to full training and competition with maximal efforts

@SportsInjuryPhysio 6 ай бұрын

You can usually introduce it around stage 3 if you like but there is no need for it - it doesn't help healing process if that is what you are asking.

@flashy_flashsama5887 2 ай бұрын

Thanks for explaining 👍

@SportsInjuryPhysio 2 ай бұрын

No problem 👍

@stuartb9194 2 жыл бұрын

You are an angel, thanks

@SportsInjuryPhysio 2 жыл бұрын

You're welcome 😄

@Nick-tp1jr 2 жыл бұрын

What should I do if I can’t figure out what the cause of my groin/hip pain is? A few months ago i developed a pain slowly in my groin/hip area from my soccer season and got it checked out where I was put through 4 weeks of iliopsoas tendonitis rehab with no results. I got an mri of the hip and pelvic area that showed no problems and so i was sent back to play with no solution. About 4 weeks later I went back and got an ultrasound of the iliopsoas which showed a decent amount of inflammation so I was given a corticosteroid injection to make it through my spring season as I had big opportunities lined up. My season now ends in a month where i plan to get this figured out in my 2 month offseason but don’t know what to do next. I shouod mention that the shot helped my hip flexor pain greatly but my groin still has a sharp pain when I change direction or sprint. I can play on it but after the session it seems to flare up and then the process repeats.

@SportsInjuryPhysio 2 жыл бұрын

Hi Nickolas, I would suggest that you find a physiotherapist who specialises in groin injury rehab to help you with this. Also, keep in mind that tendon rehab usually takes between 3 to 6 months (sometimes longer) to be fully back to full sport. This is something that my colleague Kevin may be able to help you with via video call - he has a strong background in working with professional football and groin injuries. You can read more about Kevin and how the video consultations work here: www.sports-injury-physio.com/services

@hikerJohn Жыл бұрын

Is that roller hard or a little soft? HEAT helps a lot. I use a heating pad wrapped around the calf when I strained it. It was the ONLY thing that helped.

@SportsInjuryPhysio Жыл бұрын

It is pretty firm.

@user-ij9vn7ny3o Жыл бұрын

Should we do this if calf stretches irritate our tarpal tunnel/posterior tib pain?

@SportsInjuryPhysio Жыл бұрын

Yes, this is a good substitute for calf stretches.

@sebastianrandall5591 2 жыл бұрын

I have been having a problem for a while now where I get these sharp pains that shoot through my lateral (outside) and the knee cap. For example on my left leg the pain would be in the little groove to the left of the knee cap when the leg is bent and shoots a couple centre metres down to the top of my shin on the outside. This pain only seems to occur if i try to spread my knees away from one another like if i sit down and bring my knees up with my feet flat on the ground and try to move both legs away from each other, when I get to about outside my frame I get this shooting knee pain and I seem to compensate by rounding my low back alot, which lessens the pain. I sprint and play football and this problem hinders my ability to get wide and get a low wide base essential for cutting. I have tried many physios but they cant seem to help me, and if seen a trigger point therapist who has released either my it band or the outside quad and it seemed to help alot but only for about 20 mins before it got tight again from sitting. It defintly has something to do with the IT band and I have been stretching the outside quad which has helped but I cant stretch it everytime before football and sprinting as it makes me slower. Any help would be great. I am 18 years old and have made great improvements in my once non existent interal rotation and have created my arch back in my feet (which many people told me was not possible), but this is one problem I cant seem to figure out. P.S.- I used to sit alot as a child so I have been working to fix my body as the sitting has caused me to be less athletic then I should be.

@SportsInjuryPhysio 2 жыл бұрын

Hi Sebastian, I'm afraid this one is a bit complicated. It sounds as if the tightness in the side of the leg may be influencing the pain but it doesn't sound as if the tightness is the true cause of the issue. I think one would have to figure out what is causing it to be so tight and see if you can change that rather than just focusing on the tightness if you see what I mean. I think my colleague Kevin may be able to help you assess this via video call and figure out a treatment plan if you wanted more help. You can read more about how the video calls work on this page www.sports-injury-physio.com/ and if you wanted to read more about Kevin, you can find his profile here: www.sports-injury-physio.com/sports-physio-kevin-finn

@navd1488 Жыл бұрын

Can you do this if you have plantar fasciitis? Also for 2 mins how many times a day can this be done?

@SportsInjuryPhysio Жыл бұрын

Calf foam rolling can be useful for plantar fasciitis. Here's our video on which muscles can be self-massaged to help with plantar fasciitis: kzfaq.info/get/bejne/d6t4ppB226_Sn6M.html

@bubulubuktv3295 2 жыл бұрын

hello! i want to ask. why does my knee hurt when i put pressure on my heel specially whe i am standing? thank you so much.

@SportsInjuryPhysio 2 жыл бұрын

Hi there, We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/

@bubulubuktv3295 2 жыл бұрын

@@SportsInjuryPhysio thank you so much. new subscriber here.

@yassinelitime 2 жыл бұрын

Good video

@SportsInjuryPhysio 2 жыл бұрын

Glad you enjoyed

@hrjohannesburg5478 4 ай бұрын

Hi I pulled my calf muscle last week and now can walk fine and jog/run but just slow. I feel no pain now. Can I start calf rolling as just feels stiff

@SportsInjuryPhysio 4 ай бұрын

I would leave it at least another week and rather focus on gentle strength training. Or if you can do super light self-massage that might be OK.

@madanpalsingh1162 2 жыл бұрын

Hello mam, I am Athlete. Mam i always do foam roll on legs for some time before Ground practice for well warm up and after the practice also for cool down so i want to ask you my schedule is correct or not? And please also give me best advice whatever you notice,Please tell me mam. Please.. Thank you

@SportsInjuryPhysio 2 жыл бұрын

Hi Madan, Yes - that sounds good. I've previously done a video about general guidelines for foam rolling that you may find useful: kzfaq.info/get/bejne/p7aAZbyZydGWiIU.html But something to highlight about the warm-up - foam rolling is OK to do as a warm-up but it is not the most important thing. It is more important that you do a proper warm-up with dynamic stretching and movements that resemble your sport. You can find more information about warm-ups here: www.sports-injury-physio.com/post/elements-of-the-perfect-warm-up

@madanpalsingh1162 2 жыл бұрын

@@SportsInjuryPhysio Thank you very much mam,you are very helpful and supportive... I need one more help from you, please help me.. My right hamstring is very tight that's why I am feeling pain and heavyness while Sprinting.. Please tell me what should I do... Please help mam..

@mathews0618 Жыл бұрын

I just lay dow, bend one knee up, set my calf on top of the knee and use my knee to massage it.

@bryanrabanal3888 10 ай бұрын

Hi, I’m a Nurse and been working for the last 15 years. My calves are painful after 12 hour shift, walking and standing in duty. Will my calves recover if I do foam rolling? Thanks

@SportsInjuryPhysio 10 ай бұрын

Foam rolling can help but it also sounds as if you should perhaps evaluate if you need better shoes.