Plantar Fasciitis, Achilles Tendonitis, Lateral Knee Pain -- Calf Fascia Release
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- čas přidán 5. 09. 2021
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// 2023 CHANNEL UPDATE //
I’ve moved on from Mobility Mastery (self fascia release) in order to focus on teaching Kinetix, my method of root cause discovery for pain and dis-ease that involves partner fascia release as a “diagnostics” (and regeneration) tool. Kinetix is a complete scientific methodology that I teach to friends, partners and professionals alike inside The Kinetix Academy.
My other primary focus will be the launch and growth of a new podcast and Substack community called The Human Freedom Project.
// NEW CONTENT ON CZcams //
Sometime in 2023 I will return to CZcams with HFP podcast episodes and content created to help you know and understand yourself as a whole organism made of body, soul and spirit. This content will feature the Kinetix methodology, pain science, fascia secrets I’ve learned from 15+ years in private practice, neuroscience and evolving beyond the brain, trauma and the body, and more! I’m excited to go on this new adventure with you.
********** // VIDEO DESCRIPTION // *********
► Manduka Yoga Block (used in this video)
amzn.to/3kS8KYx
► My FAVORITE roller for self myofascial release (this is the only roller I use)
omroller.com/?ref=11
OTHER CALF FASCIA RELEASE TECHNIQUES:
► Softball calves • Gastrocnemius fascia r...
► Rolling pin calves • Knee pain, plantar fas...
► Foam roller calves (great for beginners) • Stretch and Release Ti...
► The ONE Stretch (hard, but POWERFUL and FAST) • How to Relieve Plantar...
Additional videos for the pain patterns mentioned:
► For HEEL pain • Hamstring Fascia Relea...
► For Achilles tendonitis • Achilles tendinitis - ...
► For lateral knee pain • Self-Treat Plantar Fas...
WHY RELEASE YOUR CALVES?
Fascial restrictions in the calves can cause knee pain, Achilles tendonitis, plantar fasciitis, and heel pain, plus ankle tightness or ankles that roll all the time. Not to mention that tight calves just feel...tight! Which doesn't feel good.
Calves are part of your posterior chain, and through fascia (connective tissue) link to the heel and bottoms of the feet, and hamstrings (posteriorly). When one part of this chain becomes dense, shortened or stuck in knots, it can affect the entire chain and even areas of the body far away (due to compensation).
Fascia adhesions (knots or "clunks") in the calves can restrict blood circulation in the lower legs, irritate nerves, cause sluggish muscle movement and pain.
The adhesions in the HIGH part of the calf can pull the patella off track, causing knee pain while lunging or walking/running downhill.
Fascial adhesions in the muscle belly and lower in the calf tend to cause Achilles tendonitis and heel pain.
Medical disclaimer: the contents of this video are for educational purposes only and not to be taken as medical advice. If you need medical advice, please consult your doctor.
Earnings disclaimer: some links shared on this channel are affiliate links, which means I get a small commission (at no extra cost to you) when you buy through my link. This helps me continue making free videos. Thanks for your support!
Keywords: calf stretch, soleus stretch, gastrocnemius stretch, calf fascia release, fascia, myofascial release, self myofascial release, MFR, outer knee pain stretches, lateral knee pain, tight ankle stretch, ankle impingement, ankle restrictions, heel pain, heel pain relief, plantar fasciitis, plantar fasciitis relief, plantar fasciitis massage, foot pain, Achilles tendonitis, Achilles tendinopathy, Achilles tendonitis stretches, Achilles tendonitis treatment, calf pain, ankle pain tight calves, yoga block therapy, block therapy,
If you don't have a yoga block, check the description box - I've left links there to other videos that use a foam roller or softball. But if you have lateral (outside) fascial adhesions, consider getting a yoga block! This works REALLY well 😬🙃
I love the simple and effective fascia-hacks you come up with for releasing the crunchy clunks. It’s magical. You’re a modern day mobility mage 🧙🧘♂️🙏
Ha, you'll be turning into one yourself soon!
I’m use a solid bamboo block- pricey but saves thousands in massage fees. I bought it from Block Therapy.
Hey Elisha- I’ve been having a lot of plantar fasciitis pain the past few months. I tried this sequence and had almost instant relief. I hike a lot and I usually foam roll before and after, but this made me realize there so many more places I need to hit. So grateful for your videos! 🙏🏻
As a fellow hiker, I'm so glad you're finding what you need to keep hiking! 🏞
So happy u showed up in my Utube feed. My PT told me not much I can at home for my issues so I see him every 3 weeks for dry needling. He works magic but it’s expensive!
Have always had tight calves ; stretch, stretch, stretch and no improvement. Then I found you and used this technique with the block and now blood actually seems to be moving in my calves! I pressed quite hard into the block to find the tight spots and my quadricep started to cramp . Then I bent my knee and all worked well . I hope you come back to CZcams soon. Meanwhile I will check out more of your videos.
Thanks you so much for sharing your knowledge and experiences..
I’m so glad I found this
Wow this worked wonders for me. Thanks❤
Big thank you for putting up this video, its helping me allot actually. .
Elisha...thank you so much for giving all the information away for free and giving me hope!
I've always been very fit until I hit the menopause last year. Suddenly I ended up stiff all over, especially calves and plantar fascitis...and now I have a bulging disc...
I couldn't explain these many symptoms until I started watching your channel. I've also seen that during the menopause changes make the fascia less flexible.
Now I have something I can do at home to help. Everyone here is selling their cures but as I can't work due to pain and mobility issues, I certainly cant pay for help.
So thank you thank you!
I was wondering if you had any videos on how to keep your fascia hydrated and fed...maybe there is a supplement I can take to help my body heal while I'm working through your recommendations 👍
Plantar fasciitis is such a pain. Thank you for this gem!
You're welcome!
Fantastic as usual. Love the block work vs a softball or lacrosse ball. Small swap, big results. Thanks!
Yay, glad this is working well for you too!
I've just found your channel, been binge watching 😊 I love the way you are coming at this from every angle. I started as best I could with the equipment I had and oh my goodness I can feel my body waking up. Didn't realise how disconnected I had become, it's fascinating, I am feeling very hopeful that I will get some life back, thank you for sharing. Will definitely be looking out for any courses you are running in the future x
Oh, yay! Reading this made me so happy. I will be opening a course at the very beginning of October and would love to have you 😊
As a former runner with the tight calves, this is invaluble. Thanks again for all that you do. 😁
You're so welcome! This works really well for me, too (runner, hiker, former gymnast).
Holy moly this one 😳 I'm addressing too many inuries to list but have been trying to get glutes meds and mins firing. Didn't realize so much was hanging out in the calves, wows.
Super excited that I’ve found you!! Looking forward to learning so much more!! Thank you!!
Welcome to my channel!🥰
@@ElishaCeleste I have to tell you!!!! As you know I just found you and started some of what you recommended. OMGOSH!!! The changes I’m seeing are insane!!! Okay so I found you bc I was searching for answers to my inactive glutes. After watching your video I started rolling out my quads and hip flexors and BOOM my glutes started firing!! I have to know more now because you were adamant about NOT rolling your glutes, ANY IF THEM, but why?? Are there others ares not to roll, ever? Or just in certain situations?? Lol!! Sorry I’m just so excited!! But how do I learn more?? Thank you so much!!!
Lateral knee pain: Recently I felt some lateral knee tension when doing glute bridges and the moment I touched the spot up high on the calf you mentioned really affects this area, I yelped! I’ve been working on it for only a week and I’m not feeling that tension anymore! Thank you!
Calf pain: I have been in overwhelming pain in my calves and my shins for many months that has been hindering getting to sleep and even waking me up through the night, I am also really restless and kick around.
I’ve been practicing this yoga block release as well as the “one stretch” on the foam roller and I’m so much better!
I still have a lot of work ahead to be in the optimised fascia zone but it’s so helpful to know that I am gaining the skills to help get me out of a pain flair up and towards freedom!
I have been keeping the block next my bed and doing this before or after bed but I woke the other night in frustrating pain and I just did this actually in bed all cozy and it was still really effective!
I have a whole routine Ive been doing from your videos and it’s changing my life! I feel more and more certain I will be nimble, flexible, strong and adventurous into my very old age! Thank you so much for your generous sharing of knowledge.
Hi Jamie, thank you so much for sharing this! Bodies are amazing and we don't *have* to age with so many aches and pains as we commonly assume, I'm so glad you're learning to help your body feel good and free 🙌🥳
B1 and folate are helpful with restless legs, if that's something you're still dealing with.
I’ve been using the cork block for fascia release too! Thanks so much for this video. More fascia release with the cork block vids would be great!
You're welcome, glad you liked it! And - I have more coming!
I'm a very active guy like you, and I've always suffered with PF on and off over the years. I noticed my calf muscles were tight and so I foam rolled them out a bit. And stretched. Then I had a cycling event where I rode at my peek and over did it ( again)😅,. My heal has been on fire 🔥 for weeks, I've really focused on stretching, foam rolling and acupuncture with massage 😂. Oh and I've added icing. I feel that I'm starting to turn a corner because I'm in less pain.❤,However I'm focused on the future. Oh and yes I pay a great deal of attention to all my footwear and diet ❤. In this video with your tight ( gorgeous)😮 calf muscles, I've got the same knots 😢. Thank you 😊
Try Angela Walk 😊
@@laisa. I’ve learned so much from Dr.Walk❤️🩹. Thank you 😊
Ahh, this works better than all the other things! I have been using a thick-walled cardboard mailing tube to get to my calf fascia, but the various heights easily available with a yoga block are even better. Thank you!
Yay!!! You're so welcome. Also -I love your inventiveness, but this sounds a lot easier than a cardboard mailing tube!
This is great! I paused your video to try it right away! This works much better for me than either lacrosse ball or foam roll. I've been using my trampoline for around an hour daily, and I've noticed my calves and Achilles tendons are especially tender to the touch. I can't wait to see what else you have up your sleeve with the foam block. I currently use it as a painting support for my watercolor board.
Ha, love that your yoga block can now serve a few useful purposes 😆🙌 I have two more videos using the block coming out soon, one of which I am REALLY excited to share because I don't have any other techniques that come close in effectiveness. I'm glad you liked this one!
@@ElishaCeleste Can't wait!!
Hi, I found a link to your video using the roller, which I tried and posted this comment on Pintrest after, but not sure you would have seen it so pasted below ;)
Omg you deserve a gold medal, thank you so much ! You possibly just saved a life, months of pain gone in a few seconds X
Awesome, glad to hear! 🙌
I find that just massaging my calf a bit gets rid of my heel pain.
In the Christmas presents wish list it goes. :) My calves seem to be the bit that I'm having the most discoveries about. I find that the fascia near the back of the knee is the only place so far that feels brittle and I went there to explore because I remembered how excruciatingly painful it was when a pretty effective chiropractor went there (yes, I'm weird - my reaction was "I bet I should give that a try!"). I'm still finding little spots that have interesting new effects on my leg pain so I'm starting to wonder whether for me the calves are really important. Thanks for even more ideas!
(For now I'm going to experiment and see if I can do this by laying my calf over a step or coffee table. I'm just a weirdo like that.)
I adore your weirdness! I "clunk" my fascia on all kinds of things: my car windowsill, the couch, the back of a bar stool...whatever is handy 😂
🙏🙏🙏👍
Ive had tight calf muscles for 32 years and habe never found a way to truly release. I can manage with step stretching etc but i now cant run or do anything otherbthan walking. Do you still run courses to release tension in the body?
Have you heard of Block Therapy? I ask because it utilizes a Bamboo block for fascia release similar to how you were using the yoga block here. I’m curious to know your thoughts on it. Thank you for all of your amazing work!
Yes, I have heard of Block Therapy. I honestly don't know much about it because they don't offer very many free demonstrations of techniques. I've tried using a yoga block for a lot of body parts, and I only find it useful for a few. My fascia release philosophy is more about why and how to do it, which will dictate the tool. I don't discriminate with tools, I use all kinds of balls, rollers, blocks etc. And everything I teach is based on my method of fascia release called Kinetix, which involves stepping on people. I try to adapt what I do with Kinetix to the best possible tool for self healing. My thoughts on different methods and tools is pretty simple - we're all different and we have to find the tools, modalities, philosophies etc that work for us 😊
I came across block therapy recently, it seems the difference is in holding a position for 3 minutes vs constant movement in traditional foam rolling and similar methods. I have had success with the Miracle Ball method (you lay on a small ball) for fixing upper back, shoulder, arm pain from excessive computer use in the past. One session and within a day the pain is gone and stays gone a while. It involves staying in a position for 1-3 mins, so I believe resting in position may be more beneficial than moving around. But I've had success with foam rolling, although the results definitely dont last long 😂
Using the yoga block....I feel a clicking or clunk on outside side of calf. It aches afterwards and radiates nerve pain into back of knee(popliteus) and achilles. Do I keep doing it daily until it stops with clunk? Will the nerve pain subside at that point? Thx
The "clunk" is a fascial adhesions - layers of fascia that have lost their water content, turned sticky and got clumped together. Fascia release helps break up those adhesions. In some people, they go away altogether. In other people, the intensity goes away along with any associated pain and the fascia in that area will feel hydrated (even if there is still a clunk). Sorry to hear about the pain - it's not typical, but the body is always talking. Without knowing exactly what you were doing when you did this technique, it's hard for me to offer input. That's the challenging nature of offering free techniques on CZcams - you have to be your own practitioner. My ultimate goal is to offer enough knowledge and skill that you can interpret your own sensations and know what your body needs. If you had to take a best guess - why do you think your body reacted that way, and what do you think it needs to feel better?
I just discovered your channel - I hope come back - please!
Oh wow. I had no idea my calves are so tight. So wonder my feet cramp
I do have a totally different question : your toes are so straight 😳! Mine are rather crooked ☹️. Can I do something about it?
By the way : great tip - I'll try it....
Toes that curl up are a sign of really tight fascia on the TOPS of your feet, and maybe your shins. You might do a walking test to find out if you are not using your posterior change (glutes, hamstrings and calves) while walking, and instead use only your anterior chain (tops of toes, shins and quads). How to test: walk around your house barefoot as normally as possible. Maybe have someone film you (this would be the best test). If you walk with your feet flexed up and kind of kick your feet forward, instead of rolling off your big toe...then you are using your anterior chain to walk. Which is a sign of pelvic/hip instability and your glute max muscles not firing. If you've ever fallen on your tailbone, that is one of the primary causes for this pattern.
@@ElishaCeleste you hit the nail on the head! That is exactly what I am doing 😳. My shin muscles are hard as stone - only tuina (which left blue patches all over) helped for a while. I am stretching the front, but the tightness comes back the next morning 🤷. Do you happen to have some fascia release exercises for shin and top of the feet? Thank you sooooo much 💕!
... and yes : I fell on my tail bone 30 years ago (snowboarding)
Cute outfit
i love your leggings