Do You Have Tight Calves and Balance Issues Due To Parkinson’s?

Yes, this picture is really me doing the crane pose at the beach. I teach this in our “Aloha Friday” boxing class—now you know I really do practice the Karate Kid!

So, are you having a tough time standing on one leg? Does it seem every time you are tested on one-legged stance, it never gets better even though you practice daily?

Did it ever occur to you that the problem might be your calves? Yes! Calf tightness can contribute greatly to whether you can balance on one leg. In fact, tight calves pitch your body forward on your toes. This alone can increase your risk for falls. 

Balance is a complex interaction of many systems in the human body. Cramping and tight calves from Parkinson’s are usually related to a neuromuscular problem as opposed to an electrolyte imbalance. Therefore, you’ll need to address the muscles and connective tissue directly.

The best way to release the fascia in the calf muscles is with a ball. Exercise professionals often recommend a foam roller, but releasing the calf muscles usually requires getting into a position most people with tight muscles simply can’t do.

Watch this video to learn how to release tight calf muscles:

To do this exercise, all you need is a medicine ball or basketball. Either option is good because of the larger surface area. The other item you’ll need is a softball. This size is good because you can focus on a more specific area.

• Start by sitting up on a step so you can leverage a slightly downward pressure on the ball.

• Start down by your ankle and work your way up the calf.

• As you roll the muscles in your calf, press down slightly. This may be uncomfortable, but stay with it for about 90 seconds until the “knots” release.

• As you apply pressure, “pump” your ankle by pointing and flexing the foot.

• Don’t forget all along the side of the calf.

• Progressively move the ball up the leg to the belly of the calf, stopping just below the knee.

• After using the medicine ball, start massaging the calf with the softball. Use little circular motions, paying special attention to tender areas.

• Lastly, using your hands, place your thumbs between the two muscles in the calf and massage and knead the calf, breaking up any remaining knots.

You should practice this routine daily combined with foot massage. Click here to read my blog post on releasing tightness in your feet and watch my video below demonstrating the technique:

In most cases, the calves will start to respond after a few days of this routine. You may have to do it a couple of times each day.

💜 Coach Kimberly