A fighter of mine wrote asking what to do about painful tight calves that tend to cramp during workouts. Cramping muscles from Parkinson’s is usually related to a neuromuscular problem versus 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. Many therapists recommend a foam roller, but to get into the position to release the calf muscles usually requires you to reach back into a reverse bridge plank. Unfortunately doing so can cause damage to your shoulders if they are tight, and most people with PD have tight chests and shoulders.
A medicine ball or basketball is the best tool. It’s firm and has a large surface area. The other item is a soft ball. Those two items, plus your hands, are all you need to get some relief.
- 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 and stop 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 (gastrocnemius) and massage and kneed the calf, breaking up any final knots.
This should be done daily and combined with the myofascial release technique for your feet.
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.
Thank you for your questions! Keep them coming!
💜 Coach Kimberly