Mobilization of the calf to improve tissue glide of the gastrocnemius and achilles tendon. Using a lax ball to break down adhesions and improve flexibility. This technique is helpful for achilles tendonitis or Achilles tendinopathy / tendinosis (degeneration of the tendon), ankle and knee problems too. This is a common area of problems for runners. It’s also a good way to do self acupressure.
This is Manu Kalia, physical therapist and Ayurveda herbalist. So I’m going to show you another technique on how to mobilize the calf and the Achilles tendon. This is an easy way to improve the mobility of that tissue. So if you have things – adhesions or you’ve got scar tissue, or it’s just stiff through that area, you have poor tissue glide – things are just not moving well, and you have done stretching and it’s not quite getting you the results, so this might be another way to get at it. Definitely helpful for Achilles tendon problems or essentially anything in the knee or ankle. So, essentially helpful for anything that’s affecting knee-related problems or ankle/foot problems and we want to work at mobilizing this tissue and getting it moving better or improving the tissue glide.
So we’re going to use a lacrosse ball here and all I’m going to do is actually two directions. So I’m going to take this. I’m going to put it right on my calf. So what I’m doing is I can apply a little pressure by bending my knee. So as I bend my knee and bring my weight onto it I get sustained pressure on it. So I can move my knee back and forth and now I’m moving the ball side to side. I’m mobilizing that tissue. I can go side to side, and as I bend and I straighten and I’m doing some pressure and I come off of it.
And if I want to target more on the inside, the medial head of the gastroc muscle or the soleus underneath it, I put it more on the inside and I can do the same thing. I can bend and I can straighten, and you can see how it’s going to put some pressure there as I do that. I can bring it lower if I want to start getting more towards my Achilles tendon. Let’s say we’ll put it right here, and I can do the same thing and I can go back and forth, bend it, straighten it. I can do these positions.
Now, if I want to go to the outside, all I do is I switch and I place it out here, same movement, bend, straighten, bend and straighten. So, bending, and I can sustain the pressure. I can oscillate a little bit. I can do side-to-side movements. I can put it here. I can even use my hand if I want a little more pressure applied. I can do this to make it easier. Go down, same thing I can do.
So now the other option is I could always go in this position. So, same thing. I could place this here. I can work at bringing my foot up and down, which is when I bring my foot down I’m tightening up my calf muss and that’s again putting some pressure there. So, going back and forth is going to hit those muscles, my calf as well as my Achilles tendon, so I’m mobilizing that with sustained pressure. And again, I could apply pressure with my hand too if I want a little bit more pressure when I’m doing that movement. You could technically go back and forth this way too, you can do side-to-side movements, but I think I find in that kneeling position a little bit better, a lot easier for me to control and apply pressure and do side-to-side movements.
You can be a bit sore, so be careful. Don’t crank on it too hard. Spend about five, seven minutes on it hitting different spots, and if you find that is too sore don’t apply as much pressure. Over time, it should get easier and easier. So this will really help improve that mobility of the calf as well as your Achilles tendon.
So if you enjoyed this video, please share it so others can benefit from it. And we’re launching our Knee Injury Recovery Program next month. It’s going to be an awesome program. It combines physical therapy, exercise science, and holistic medicine, so it’s a really comprehensive program. It comes with a book, it’s got tons of videos, and it can really help you recover faster from knee injuries. It helps prevent knee problems. And if you’re looking to improve performance, it’s awesome. It’s really amazing, the program that we’ve put together. So go to the site, click on the link below, and sign up for the program. Thanks.