This ONE Thing Affects 90% of Over-50's
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- čas přidán 21. 11. 2023
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In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, reveals ONE major thing that impacts 90% of people over fifty, causing pain and disability. In this video, we reveal what it is and how to fix it!
If you're suffering from nagging knee pain that hurts in the morning and stops you from walking as far as you'd like, you can take our free knee pain guide - which will give you 5 expert tips to put a stop to knee pain at home - by visiting here: ht-physio.co.uk/knee-pain-gui...
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If you're over-50 with a painful problem in the Farnham, Surrey area, you can learn more about how Will Harlow and HT Physio can help you overcome a painful problem here: ht-physio.co.uk/
*Any information in this video should not be used as a substitute for individual medical advice. Please seek advice from your local healthcare professional before taking action on the information in this video.* Full policy here: ht-physio.co.uk/injury-discla...
Very noble to give a plug to Bob and Brad and any other influencers by fellow influencers👍
I’m almost 70 years old and managed both tests with ease. I can also squat right down and stand straight up without any difficulty and without holding on to anything.
You’re my hero!
This is no joke and a problem for many people even years younger than 50. I'd been an athlete and didn't shy away from exercise and using my muscles. Over time I began to squat incorrectly: I couldn't sit back (glutes) into the squat without the sensation of falling over. I tried multiple physical therapists (U.S.) with no luck. One PT actually told me to stop being so quad dominant in my squats. I told him, "I would if I could!" I told him I felt like I was going to fall over. He had no answer. (Not all therapists are equal.) I learned to increase my calf stretching routine from some videos online and even found a PT online who talked about loss of ankle mobility. That sounded like what I had! Shortly after and purely by luck I also found a young local PT who specialized in ankle issues. He knew immediately what was going on. He pushed down and back on the lower end of my tibia (ankle area) and immediately my ankle's range of motion improved significantly--though only while he pushed. I burst out laughing in joy. "It's like I have 6 yr old ankles again!!!" We had multiple PT sessions working on it, and I giggled every time he did that. I was overjoyed. I had worked 10 years to find someone who could solve that problem. With some stretches and various other exercises, I made some great improvements so that I didn't need a PT pushing on my tibias anymore.
It's been a few years since then, and I'm doing far better--although it seems I must always stay on top of the problem. We're so lucky to have great resources online. They're what led me to believe there had to be more that I could do. The video above includes some of the stretches my PT had me do. I've enjoyed watching some of the other videos on this channel about things to do after age 50. I searched for this video specifically because I know from my own experience that without my ankle mobility, I can't properly sit down slowly in a chair or get up from one regardless of how strong my larger leg muscles are. I'm glad to see HT Physio is addressing the flexibility part of the equation. Also, I'd like to attest to the validity of keeping the calves (and I'd add hamstrings) stretched out if you sit a lot. I was in my late 20s when I hurt the meniscus in my right knee all because I was searching for apartments in the new city I'd moved to and sitting in my car too long (I'd also driven across country to the city) and not stretching afterwards. Wham! New city, and now a knee problem. I don't recommend it. If I ever let that leg get tight to this day I can feel the knee joint pulling outwardly in a strange fashion and immediately I think of my meniscus and stop and stretch. This does the trick every time. Save yourself the expense of the MRIs (my first one was inconclusive due to too much swelling in the area) and the pricey doc visits. (U.S. again. $$$$) I'd always been someone who stretched, but a life change (move across country) in the case of my knee and the toll of time and increasingly poor squat form following multiple broken ankles (different years) increased the chance of the ankle mobility issues. It doesn't take much to throw the body out of alignment, and in the U.S. it can be very costly to fix. I plan to add some of HP Physio's recommendations to my daily preventive care habits, and I thank him and all of the other great physical and physio therapists out there who are offering excellent advice online. (Bob and Brad and Jeff of Athleanx to name those I know) Thank you!!! (And thank you to the local ones who really listen and work to solve the issues.) I hope to have this body functioning well for a while longer, and it's thanks to you. I'm sorry that in the U.S. it costs so much money for the individual to do this. Perhaps one day we'll be ready to do more about this as a country. For now, we have excellent help online. Thanks again! (I'm off to watch more of your videos.)
This was the video that got me. Keeping your legs working means mobility, and I don't think there is anything more critical to health. Thank you for contributing to public well being.
Will Harlow is becoming the hottest- most watched PT on social-media. The dude is a rockstar ‼‼‼‼‼‼
Anyone can be one if whatever they told us …works.
And that’s the only reason I like their video and come back again.
I started with a healthy eating lifestyle 2.5years ago when i was 52 due to health issues (asthma, chronic sinusitis, chronic stomach issues, lots of body aches), now eating whole foods (which is anti-inflammatory). All sickness and symptoms disappeared within a few weeks. I have not been sick again and have been extremely healthy for the past 2.5years. DIET makes a world of difference!!
What kind
All of my health issues resolved with a real food ketogenic diet
Fine, but what does this have to do with the video?
It decrease or prevent the aches and tightness in the first place.
And you had to turn 52 to find out about the benefits of a healthy diet…
I had plantar fascitis and it was indeed my calf muscle. It took an awful lot to realize it. I was constantly massaging my foot and it was not helping. You are the first person I see talking about this. Thank you. (Funny how I also used the massage gun from Bob & Brad).
One of the calf muscle stiffness and ache reasons could be dehydration
Thanks for helping Bob and Brad! Lovely fellows, just like you!
Yeah - I regularly watch their channel, too. Great guys with extremely practical ideas!
I love this channel and the Dr. He explains so clearly and helps us in so many ways. Thank you so much
I live on my sailboat in Marina del Rey (near Los Angeles) and gave up on books made from dead trees when the Kindle first came out years ago. Paper books take up too much space and can mildew. Your target audience also like the ability to increase the font size .
A Kindle version of the book would be nice.
as I approached my mid-40's and my job was more sitting, I noticed my calves getting tighter and affecting my walking with lower back pain or calf pain. Did the tests in this video and failed both! With Christmas gift cards from Amazon, I picked up the massage gun mentioned and went to work on my calf muscles in both legs last night. My Soleus was the sore point after 20min of massage. Today - almost no pain and able to walk without feeling something wasn't right with my calf muscles! THANK YOU for this video! I did better on the 2 tests the next day and will work towards more stretching and massaging :)
I am 55 years and want to stay fit not just for myself but also for people who I care for.
Enjoy watching your informative videos. And hope you continue to share your understanding on 50+ health.
I just ordered your book 'Thriving Beyond Fifty' from Amazon and excitedly looking forward to reading it because I am confident it will be an excellent read for managing health when most of us start to feel vulnerable.
Keep up the good work 😊
I tried the stretches and I do them after getting up, before going to bed and every time I get a cup of coffee. It helped me from relying heavily on a walking stick to only putting light or no load on it. The result surprised me a bit. I still have some work to do but even small victories mean some improvement.
Keep up the great work!
Thanks, Will. I will start using both of these exercises every day from now on.
I suffered from plantar fascitis, and can confirm that is associated with tight calves! With these exercises, I won't get that again. It was crippling.
This is the analysis I've been looking for! I'm turning 75 next month and in pretty good shape. I do a 3-mile workout 3X a week where I walk briskly for a mile to warm up, then jog for a mile, then walk a mile as a cool down. I've had sporadic instances of calf pain only in the last year. I've tried the stretching that you recommend for the large upper muscle, but my pain is in the lower muscle, the soleus. This pain comes and goes, and when it's very tight, I recruit my wife to massage the lower part of my calf. She does a good job but I hate to keep asking her to do this when it flares up. With these new stretches and a massage gun, I think I can relieve the tightness on my own now. Thanks for the great advice!
Thanks for the two tests to identify an issue and possible location & severity. That’s a great help to give a layperson an idea if they need attention or not for minor issues. (It also helps to warn or explain when a professional needs to be considered.)
Thank you, I’m a 58 year old Pilates instructor, I thought my calves were tight, but I tested not too badly, one side was tighter than the other though. I always feel very tight in my calves when I do a downward dog pose these days, so I’ll definitely do the stretches, great explanation, I’ll keep an eye on my 50 plus clients.
Thanks Will-I just ordered the T-2. Your presentations are really good and helpful.
Wow! Thanks, Will. I knew my muscles were tight, but I didn't realize how tight they really were. I appreciate gaining some awareness of this issue and how to improve it. I'm grateful to you!
Thank you for this. My very first stretch brought huge relief 👏🏽
Many thanks for these very informative and enjoyable videos.
I recently purchased a copy of your book, which I am finding very helpful. Ps: I also love Bob and Brad's channel.
Wow you had me at Bob and Brad, those guys are awesome and so are you with this great info that really makes a big difference. Ty
Can’t wait to implement this! I started hour-long, fast-paced walks about 6 months ago and feel like I have worn out my knees (2 knee surgeries on the right knee years ago). Just did the test. My gastrocnemius on both legs is slightly tight, the soleus not so much. Thank you!
Tried barefoot shoes? Most walk incorrectly with heal strike due to "modern" thick slowed foot ware & need to learn to walk correctly with barefoot type shoes. I can't believe how many people are totally ignorant in this regard. No wonder they all have tight calves & knee issues. People need to get back to basics.
So glad I found this! I'm 68 and have been suffering with pain/tenderness/swelling at my heel where the tendon attaches to the bone. I finally saw a doctor and all he could do was prescribe pain meds, and said if it didn't get better, surgery was an option. Yikes! I didn't want either of those. This is so much better!
I do wonder, though, if that massage gun would be contraindicated if I have vericose veins in my lower legs?
You're so right about not knowing that your calves are tight! While doing "prehab" physical therapy exercises before my total knee replacement, I learned that my calves were very tight. I did 90 days of stretches before the surgery, and now I'm 6 weeks post surgery and can easily do the stretches you describe including bending the knee to the wall with the foot 4 inches from the wall. Hooray!
Very effective exercises for my tight calves!They offered me great relief!Thank you very much for another useful video of yours!Sunscribed already&promoting to other people I know with similar issues!Dim.55 years old from Corfu island!God bless you son!
I had chronic tight calves in my 30s (now in my 40s), I found that by also stretching and foam rolling the external rotators of the hip it solved the problem. Nice vid!
50 didn't even know that a decline is suppose to happen after 10 I did the test and its over 10 because of the space in front of the ruler
Thanks Will. My calves are always tight. Love your videos and explanations!!
Thanks Will! You are the first person to talk about tight calves relating to knee pain. I deeply appreciate you, your channel and your book!
Thanks so much for your comment I'm so glad my work can be of use
Much appreciated. Have knee issues and am glad to find a way to compensate and perhaps irradicate the problem. Thank you.
You're more than welcome
Your channel is so informative, Will, thank you!
So glad you think so!
Thanks for your advice, it’s working!
Thank you. Your videos are so helpful.
I'm very glad to hear!
Thanks Will, gun ordered , thank you for the discount too. Looking forward to easier walking .
You're welcome!
Thank you Will! You have been helping me so much lately!
I'm so glad to hear!
Fantastic, thank you for this
I have been having calf AND inner thigh cramps so bad I ended up buying... well, the same massage gun (prior to seeing this video, thanks for confirming it's a good product).
I did pass the wall tests but I found out how deep the tension was inside the muscle by using the massager. Now that the inner fibers can relax a bit stretches work again.
I'd definitely appreciate if you could do a video on inner thigh cramps, those hurt so bad you could ignore a calf cramp that happens at the same time.
Thanks for the tips
Thank you very much, this is just what I needed for my left leg, my calves are so tight. I will keep doing the exercises.
Great info, thank you
I have done these exercises in the past and they really help!!
That's great to hear!
Hey Harlow great video. I got a gun but you have added good info. Many thanks from Scotland.
Liked very much and subbed, Thank you!
Bless you young man Will.
Wow, just found out my left soleus is so tight compared to any of the other parts of my body. I never even realised! I am a 100km a week road cyclist and thought there was nothing wrong, but now I have followed your video to fix it, what a difference. Am 59. THANK YOU SO MUCH!
In my fifties and I always get tight calves and soleus especially after running. I also suffer from Achilles tendonitis and plantar fasciitis too. I suspected it was all related. This video is a God send. Will bo doing everything recomended here. Thank you Sir!
Love you and Bob and Brad 😊
I’m hoping your video will help me with Planters fasciitis. I’m 66 and until two weeks ago I could run five miles, now I can’t even walk a mile! Fortunately I’m cycling fifteen/twenty miles 4 days a week and staying fit but I need to fix this excruciating pain in my foot! Thanks Doc
Get an insole with arch support - use it in shoes you wear most often. I had sane issue after moving to trainers with no arch support - barefoot is nonsense. £12 on eBay - transformed my feet and many others I’ve advised. Thank me here in a few weeks
I've bought the massage gun. It really helps when combined with the exercises. It is beautifully made and really solid. Given the quality of the product it is very good value. Thank you.
You are amazing. Am struggling with tight calves and sciatica. You reinforce and remind me of stretches and activities I need to do. You give me hope and encouragement. Thanks!
I'm sorry to hear that you are suffering with tight calves and sciatica - it's great to hear my videos are giving you hope and motivation, that's the most important thing - wishing you all the best :)
I ended up with plantar fasciitis in my early 60’s. These are a few of the stretches my doctor recommended. It took about 3-6 months to completely go away. Highly recommend them
I had plantar fasciitis about 5 years ago. I was doing every stretch I could possibly think of, in addition to those my physio recommended. I just couldn't get rid of it. In the end I ended up getting a series of cortisone injections. It took 3 in total. Thankfully it hasn't happened again.
I am 62y/o. I had knee pain for many years. I was on the verge of going to a orthopedic doctor. I saw a video on calcification of the soft tissue in the body. it recommended to take vitamin K2 MK7, and within two weeks. My knee pain and other joint pains were gone. That was almost 3 years ago and still no pain anywhere. I will not ever stop taking this vitamin. 💪💪💪 I hope this helps.
Please tell me where to find your advice on what causes and what can alleviate numbness in feet and legs. No pain, just numbness. 85 yo female. Thank you.
Excellent advice
You are the best! Thank you.
I am 58 years old and I agree in what you are saying . I am a security guard 💂♂️ and I do a lot of standing and didn't realise how tight my calfs were untill I starting get pain under my heels and i got plantia soreness. I have to do a lot of stretching due to osteoarthritis in my knees and hips due to injury doing night shift on a dementia ward as a nurse.
Great preventive measures . A heartfelt thank you.
I recently watched one of your videos explaining how to stretch the lower calf (soleus?) using a rolled up towel. Is this just as effective as what you’re demonstrating here? Also watched the reverse lunge video, again is that just as effective? Thanks. Love your videos. Idid a good bit of walking in the pool this morning.😊
Extremely helpful
The stretches you suggested were ones that I was told to do before PT (after foot reconstruction) and sometimes in the middle of a PT session when an exercise tightened up my calf. I recently had surgery on the other foot and am not yet allowed to put weight on it, but the calf became so tight when it was casted that the pain from the surgery is barely noticeable compared to the pain from the tight calf. Thanks for mentioning the massage gun, I'm hoping it will help reduce the pain while I wait until I can put weight on my foot.
Very enlightening! I’ve been aware of my tight calves for a while, worse on the right, and I’ve been getting pain in the front of my right knee when running. Good to know that they are connected and that it’s treatable.
Happy to help!
Thank you for the advice. I am 72 and in need of a bit of motivation. I have a vibration plate that just sits forgotten in a corner most of the time! So I thought it might be an idea to try these stretches whilst standing on it.
I did the test and although my toes went above the skirting board in both feet, I definitely noticed my right calf was tight. I was expecting it would be the left one due to a pretty bad ankle injury in my 30s. That ankle was always weak until I started running and the weakness disappeared! Good to have those exercises to reduce the tightness.
Great to hear they are of use
Yes! I took up running but my calves obviously tightened as a result. Suddenly got plantar fasciitis. A deep calve stretch several times a day fixed inside a week. It was one of the most instant fixes I have ever seen.
I have a slant board now and use that every morning. I find walking up and down steps so much easier. I was so stiff I would have to step sideways. Now I am much more fluid and faster up stairs.
good advice! so true
Interesting info as ever. One question, though, about the knee to wall test:
Looking at the geometry, doesn't the fixed 4 inch standard mean that a person with short legs needs a greater angle at the ankle than a person with long legs, i.e. they need to be relatively more flexible?
I believe the equation would be
cosin(ankle angle) = (4" + (footlength))/(shin length)
Isn't there a reference relative to individual limb length, so that the flexibility requirement doesn't vary with height?
Enjoyed the unexpected shout-out to Brad and Bob!
I’m 57 and I do hundreds of toe raises every week. All part of my workout routine. I did okay on the stretches and I’m not that limber for the most part.
Those calf stretches are critical in keeping my planter fasciitis in check. I learned that once you settled the pain down or it has gone away… do not stop your stretches. Or it will return.
Morning and night (right before bedtime) is a must. and scatter a one or two through the day if capable is good.
The rolling cold can or ball on bottom of foot did nothing to cure. But the calf stretches absolutely did.
62 btw.
I do Downward Dog, several times, daily. Calves aced the tests!
You are so so good thank you so much ❤
You're welcome!
I sometimes have a slight feeling of "restless leg syndrome" and when I do, I do those two stretches. Works great.
That's great to hear they help!
Thank you, I did these tests as I have been experiencing knee pain for several months which is now gradually getting better, so I was keen to try these tests. I am pleased to say that I have passed both tests with utmost ease.
Thank you, and Bob & Brad can thank you, too. :)
Thank you so much.....I have been walking and managing to get to 15,000 steps a day and then have to stop, recover and start again after a month or two. Based on other information you have given, I know this will make my calf issues so much better - 66 year old male
Thank you for the 10% off link,managed to get it for £71.99,hopefully it helps.
I do some yoga stretches, works great. Downward Dog pose, and other stretches on the mat
That stretch is a miracle but I think you need to do it for two whole minutes. That’s what I did and it cured my plantar fasciitis inside a week. It hurts like crazy for a minute but then you feel the muscle relaxing. After just one stretch I was walking better.
It help me to stretch and walk and jog a lot before and after.
You were spot on. I spent several months recovering this year from a foot injury related to tight calves.
I'm not 50 but I clearly have calf tightness. I've been using the massage gun for about a year and I always have the same hot spots: right soleus and left gastroc. At first I didn't pay much attention to this video but it sunk in and I've been stretching a bit. Both exercises clearly identified short range in left gastroc and right soleus. The opposite side has much better range of motion. The massage gun means I can manage the injury/issue. Maybe this will mean I can regain some range of motion and so push a bit harder without firing up those hotspots. Thanks. And if it works, thanks a lot 😎
Thank you
The soleus stretch I am worried to do as I have a meniscus injury. Is there another way to stretch this that won’t aggravate knee pain? Many thanks!
Great video. I have large calves from years of cycling and sailing sports. However ankle and knee pain prevents me from racing and walking down steep hills. Walking in vibram 5 fingers really helps. Walking downhill I can feel tension in the outer knee. Almost like it's outside of knee under the knee caps. It's worse in the cold. Could this be related to my tight calves?. I stretch every day including calves and Pigeon stretches. Then I foam roll my shins and use my hip bands to activate glutes. And yet still walking downhill causes problems. Any suggestions would be very helpful. I hate being held back by these problems
Thank you!
You're welcome
Hi Will. Can heel raisers stretch tight soleus ? Thanks.
Stiffness in calf can also be from sciatica
Yes, I had terrible calf pain down the outside leg from my sciatica, especially when driving. Doing strengthening exercises (calf lift raises, tibia raises) took that pain away.
I am 62...all my aches and pains reduced dramatically...after i stopped all Dairy product as far as possible.
I'm 68, eat full fat dairy, no aches and pains at all!
I WAS HIKING EVERY WEEK ALL MY YOUNG YEARS BUT I CHANGED TO WALKING EVERY DAY ❤ THANK TO YOU NOW I CAN KEEP MY HEAL FLAT AND STRENGTHING MY LEGS AS LEARNED FROM YOU ❤ THANKS A WORLD ❤
I just had a serious calf injury on Oct 20th, 2023, I tore my Medial Gastrocnemius., Soleus, and also pulled my plantarious muscle away from the femur (internal bleeding), all because I did not stretch at the gym! My question is, will my plantarious ever re-attach?
Will, what do you recommend to do with a sciatic nerve situation ? I tried that and paid with horrible pain for 3-4 days.
👍3:25 Test calf tightness.
you didn't mention loss of strength in the calves. It's huge. After stretching the calves out we need to increase the strength back into the calves. Those of us who are active know about this- runners, esp. The more sedentary types only know the tightness, but don't experience the pain that the more actives might. Thanks. Good video, as always.
You're wonderful!
love your channel but struggling to see how i’d interpret these tests as length of leg and size of feet will influence some of the distances suggested . Also re. the first test , skirting boards come in different heights , mine are small so it’s not telling me much
that's great, but can you explain what leads to calf tightness please? are there lifestyle changes which can reduce the likelihood of tightness in the first place? thanks
Excellent
Great stuff. I suffered a very bad tear in my calf muscle playing Pádel 12 moths ago. I now very nervous about returning to the sport. Should I be? Thanks
Your videos are so easy to understand, very comprehensive & so very very helpfu;;=Thank you from the bottom of my heart!!!!!
Thank you for your kind words - I'm so pleased my videos have been helpful!
So interesting!!
:)