00:00The pain in your knee could be coming from here and in this video I'm going to help you find
00:04out
00:04if that's the case for you and show you some exercises that might even solve this problem
00:09for good phenomenal. The outer calf muscles, the ones on the back of your lower leg wrap around
00:15the knee from behind. And it's impressive how many physical therapists seem to forget about
00:21this muscle when treating a knee problem. Imagine if one of these muscles pulls more than the other
00:26or if both are tense. This will affect your knee. It will interfere with your knee
00:34and cause pain and wear like a misaligned tire. It's true. This exercise will deactivate the main
00:42tension points in the muscle, in the gastrocnemius muscles, in the outer calf muscles. I suggest you
00:49do this exercise first only with the leg that hurts because that way you can later compare one leg with
00:55the other and see what really changed. The first step, I want you to place your leg sliding it along
01:01the side of the chair like this. Let me see if you can see it better this way. There you
01:05go.
01:06This way you can reach the muscle easily without having to twist yourself or hurt your back. Second
01:13step, you will use the pad of your thumb or the pad of another finger to find the main, the
01:21biggest
01:21point of tension. You'll know you found it because it's a sore spot. It's hard, rigid. It feels like
01:28there's a knot or it comes with a bruised sensation. Still, if you can, only if you can, look for
01:35the spot
01:36right here at this change in the muscle. See, look, when I use force, when I push my foot on
01:42the ground,
01:43you can see the muscle pops up here and down here is the tendon part. Yeah. So between the part
01:50that
01:50gets thicker, look, I'm going to use force between the part that gets thicker. See here, right? Look,
01:58between the thicker part and the part that gets straighter, it's in this region here that you'll
02:03look for the points. Dr. Alexander Motta, I can't find this region on myself. That's okay. Use your thumb to
02:09feel around for the sore spot when you find the first one, the most painful, hard bruise, sensitive
02:16one. You're going to ease up on the pressure and just stay here, keeping the same pressure from start
02:23to finish for a minute and a half. You'll feel the muscle relax and the pain ease up. Don't press
02:29any
02:29harder, okay? After a minute and a half, just move on to the second spot. You're going to do this
02:36on the
02:37three worst spots. Be careful. If when you take your finger off, the skin stays indented, like there's
02:43a hole for more than 30 seconds, it's a sign you have fluid retention or swelling in your knee. I'll
02:50talk more about that in a bit. After you finish the three spots, stand up, move your legs, walk a
02:56little
02:56and compare one leg to the other. You'll feel that the leg you exercised is much lighter. The knee moves
03:03more freely and you have a greater sense of stability. This tension that reaches the calf is
03:12usually the same tension that comes from all the muscles in the back of the leg because it's a
03:16myofascial chain. It's a kind of, oops, made a mistake. It's a kind of muscle chain, okay? So this
03:26exercise is going to improve all those muscles in the back of your leg at once. You're going to do
03:31it
03:31lying down. You should take off your sneakers. I should have done it earlier. Don't worry. I won't
03:38joke about the internet not having a smell. You're going to lie down with your feet facing the wall
03:44on your back. You can use a pillow here to make it more comfortable. The leg that you're going to
03:51stretch, that you're going to move, that you're going to relax, you're going to straighten it and rest
03:55your heel against the wall. Keep your knee as straight as you can while staying comfortable
04:00and keep your leg as relaxed as possible. Once you're here, move your foot like this.
04:06Watch closely, Lau. Do you see it? Yes, you do. Pull your foot towards you and then return it.
04:12Pull your foot towards you until you feel a nice stretch without forcing it, without pain,
04:17and then return it. You're going to repeat this. Keep doing this movement, maintaining the rhythm
04:2360 times, 60 repetitions. And for those who don't have the patience to count, set a timer for a minute
04:30and do as many repetitions as needed. After you finish the 60 repetitions or the minute, come back.
04:38Sit down again. Move around. Walk. Compare one leg with the other. And tell me what has changed so far.
04:47Lighting crew, please come to the film set. Lighting crew, please come to the film set.
04:55From a distance. From a distance, the main difficulty in relieving this tension is that the calf is made
05:00up of three muscles. And it's just horrible to see so many physical therapists, so many professionals
05:06trying to do this stretch the wrong way, which is more pain than an actual stretch. You can't do it.
05:11Right? Taking care of our knee has to be easy. It has to be simple. The smartest way I know
05:19to do this
05:20is to fix what gets in the way of our knee. This will bring pain relief. This will make your
05:25knee
05:26looser. More relaxed, light. This will speed up the treatment you're already doing. To help you in this
05:34process, I have a two-week exercise program for you to do at home. Each day, there are three different
05:41exercises for you to balance your knee, align your whole leg, and start strengthening. And as always,
05:46the link to the Theodorno Ojoelo program is in the description. Whether you want more information,
05:51to know how it works, to ask questions, or if you want to start the program, or begin the seven
05:55-day trial.
05:56But let's get started. This stretch we're going to do is a stretch that targets parts of the muscles.
06:03Follow the correct order. Start the stretch from the inside out.
06:06Now, the first step is, you're going to make a roll. Look, a roll with a floor cloth. Okay? Since
06:11you're going to
06:12put it on the floor, it has to be a floor cloth. Right? Please. Put the tip of your foot
06:17on top of this roll.
06:18Keep your heel on the floor. And here, you simply move your knee forward. You can support yourself on the
06:23wall.
06:24Okay? Can you see it? Yes. Okay. Move your knee forward, keeping your heel on the floor until you feel
06:32a deep
06:33stretch in your calf. Hold this stretch for a few seconds. 10 to 30 seconds, if you can start moving
06:39your toes. Okay. Lift your toes. Lower your toes. Lift your toes. Lower your toes. Do this until a minute
06:50is up.
06:51If you can't move your toes, that's okay. Just stay in this position. Holding the stretch for a
06:56minute. After that, we're going to stretch the outer muscles. From here, you just need to step
07:03forward and straighten your knee. You'll feel the stretch. It extends. It even reaches up to your
07:10knee. Again, 30 seconds holding still and 30 seconds moving your toes. If you can't do it, just hold still
07:19for a minute. Keeping that nice stretch. And does your knee feel more relieved, lighter, or more
07:25stable? After the exercises, do this sequence once or twice a day. You'll see that each day, this muscle
07:33relaxes more and creates fewer tension points. And remember when I told you about fluid retention
07:38and swollen knees, I show exercises to reduce knee swelling and leg swelling in this video
07:45here. If I was able to help you today, remember to share this video with someone who feels knee
07:51pain or has some knee problem. That's all I ask of you. Make sure this video reaches those who need
07:56it. I'll stop here. Big hug and see you next time.
