Foam Rolling the Calf Muscles

Tight calf muscles can cause injuries, affect our feet, impact our mobility, and place strain on other joints. Here are three issue that can be caused by tight calves.

1. Achilles tendinitis

2. Plantar fasciitis 

3.  Stress Fracture

Foamrolling Calf Muscles (Basic)

  • Pain Pattern are caused by hyper-irritated points in muscles called a “Trigger Point”. Trigger Points can cause pain pattern that are called referral pain. The picture below are the typical pain patterns for the calf muscles.  Information and pictures are from Travell and Simon’s Myofascial Pain and Dysfunction, The Trigger Point Manual. Illustrations by Barbara Cummings.

Gastrocnemus Muscle (Pain Pattern)

Soleus Muscle (Pain Pattern)

Plantaris Muscle (Pain Pattern)

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Self Care for the Feet

Interesting facts about your feet.

Almost 8,000 nerves in your feet
26 bones, 33 joints, 107 ligaments, 19 muscles and tendons
The average person will walk around 115,000 miles in a lifetime, that’s more than 4 times around the Earth!

Welcome this is Healthy Steps and I am Brian Hagan. Today our video will be on the self care of the feet.
Our focus will be on increasing range of motion and loosen and stretching the muscles of the feet.
If you have any concerns about whether this would be safe for your feet  talk with your doctor first.  Okay! Lets get working on your feet.

1. Warm the feet up by gentle rolling on a golf ball, an old rolling pin, or muscle roller like I have here. Our goal is to just warm up the muscle.  Roll out the feet until they start to feel warmed up.

Once your foot feels warm start getting a little deeper using golf ball or a tool designed to work deep into the muscle. For me I’m going to  switch to a deep muscle tool.  You can do just as deep with a golf ball.  Remember to work slowly especially if your feet are tight and tender. Remember you want to be able to walk after your done.

As you work into your foot. Look for those area that are very tender and spend some time here. Again be gentle. No bruising!  After you have work the foot well. You’ll want to stretch the muscles
Pull the toes gently toward you and hold. Release and repeat. Hold for the count of 8.
Push the toes gentle away from you. Putting them in flexion and hold. Release and repeat. Hold for the count of 8.
Rotate the foot gently toward the outside of the foot. Then rotate the foot gently toward the inside of the foot. Repeat 3 to 4 times.
Gently move your foot and toes in all directions.  Basically just get some movement in the foot.
Now position yourself  into a kneeling position and lean back on my feet. again getting a good stretch in the foot.
Finally, you want to stand up so that you can do some foot raises. you did a good job loosening your feet now its time to add some strength to them. You want to work up to doing 30 foot raise, but start slow with 5 and work your way up to 30.

That’s it.  Self care for the feet. I hope this was helpful. We love feedback and comments. This is Brian Hagan with HealthySteps.


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Feet Health

Welcome, I am Brian Hagan with HealthySteps.  This video is on self care for the feet. Your feet are the very foundation of your body, and can have a positive or negative affect on your over all health.  Please feel free to give us feedback.  Also check out the information on our Facebook Group below. Designed to get you healthy, well, and active way before you retire.

We have started Facebook Group called Healthy Pre-Retirees . Its focus is to help people move toward a healthier and more active lifestyle “before they” retire, through educate, support and dialog.  If you want to take control of your health and wellness and be able to truly enjoy an active lifestyle before you retire then come join us so that we can work together to achieve that goal. 

If you would like our FREE video explaining in a simple way why your getting so tight, stiff, and sore as you age,  fill out the form on the left.  Included in the video is a easy technique to start loosening tight muscles of the back.  This technique has help many of my clients start getting more flexibility in their backs.