I wouldn’t be surprised if you do have at least some tightness, if not a lot, here! For this group, the problem often stems from biomechanical problems in which the foot strikes the ground unevenly and places excessive stress on the calf muscles. Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. doi:10.1002/14651858.CD008496.pub2, Baoge L, Van den steen E, Rimbaut S, et al. Stretch the muscle to near breaking point, which is likely the last thing it needs. After that, you may release it. Tight muscles may result from overuse or cramps, but several treatments and stretches can help. Marathon runners, … It not only the pain that irritates you the most but the long run in tight calves gives you the feeling that it’s going to split into two parts. Daily Muscle Stretching Enhances Blood Flow, Endothelial Function, Capillarity, Vascular Volume, and Connectivity in Aged Skeletal Muscle. Muscle imbalances elsewhere – overuse of calf muscles can be caused by this. Put emphasis on the soles of your feet. However, you must keep your heel still on the floor. Lastly, you need to relax, and you may repeat as you can for each of your heels. Oftentimes, injuries will heal on their own over time with rest, but more serious injuries may require medical attention. Your heels should lift off the floor. 2009;2(2):74-7. doi:10.1007/s12178-009-9045-8, Malisoux L, Chambon N, Delattre N, Gueguen N, Urhausen A, Theisen D. Injury Risk in Runners Using Standard or Motion Control Shoes: A Randomised Controlled Trial With Participant and Assessor Blinding. Just wondering if anyone can help?? Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. A muscle cramp is an involuntary contraction of a muscle and results in pain and temporary loss of muscle function since the muscle can’t be lengthened until the cramp subsides. Stretch slowly and hold the stretch for 15 to 30 seconds. Treatment of Skeletal Muscle Injury: A Review. Working with the … Then, repeat. The calf may feel tight and even stop the runner from going any further. The most common symptoms of tight calf muscles are pain, spasms, or a "pulling" sensation when you point or flex the foot.. Log in, GoaheadRunner.com is a participant in the, 11 Quickest Ways To Relieve Tight Calves While Running, #3 Performing Your Stretching In the Proper Way, #8 Maintaining Your Balance When Standing Up. If the pain persists, stop. In these cases, like many in running, the key is identifying the cause and rectifying it. Tight calf muscles or poor flexibility in the foot, ankle or lower leg can place increased stress on the calf muscles during the stance and push-off phase of the running stride. It's unlikely stretching alone will address these. As you feel the pull on your muscles, hold the position for at least 30 seconds. The biggest of the calf muscles, Gastrocnemius to use its correct name, is the largest and most superficial of the muscles in the lower leg and is loaded repetitively and heavily during running sports. Endurance sports are particularly tough on the body. Keep your heels hanging. Tight calves may result from overuse, giving you a signal that you've … Gently drag the apex of your feet going towards your body. Several courses of deep tissue massage can often help alongside warm-water hydrotherapy. Some therapists may recommend a plantar fasciitis night splint to prevent the muscle from seizing up when you sleep. Repeat the steps as you can. In the pain is severe, an ice pack can provide relief, followed by an over-the-counter nonsteroidal anti-inflammatory drug like Advil (ibuprofen) or Aleve (naproxen). A sports drink may also help by quickly restoring fluids and electrolytes if you are dehydrated. Massage has been used for decades to treat tight calves as well as other muscles. When calf muscles get tight the ankle cannot move properly, especially in the motion of dorsiflexion, or bending the ankle to bring the toes up. 2018; 596(10): 1903-1917. doi: 10.1113/JP275459. Commonly, calf muscle tightness is a complaint among athletes, especially runners. The calf is a very powerful plantar flexor due to the ankle configuration and the relatively long lever arm. Longer runs cause the calf area to get tightens and running more painful. You can decrease your risk of injury by prepping the calves in advance of a run with a series of simple stretches. Read our, Reviewed by Jonathan Valdez, RDN, CDE, CPT, Stretching Exercises for Soleus and Calf Muscles, How to Do the Calf Stretch for Your Achilles Tendon, You Can Prevent Certaint Running Conditions That May Be Embarrissing, How Standing Calf Raises Help You Stay Strong & Stable, The 22 Best Running Gifts for Men of 2020, According to a Running Coach, 8 Ways to Prevent Shin Splints for Runners, 18 Hydration Rules and Gear for Fitness Walkers, Treating Muscle Cramps During Long Distance Runs, The 9 Best Plantar Fasciitis and Heel Spur Relief Products of 2020, The Best Electrolyte Drinks, According to a Dietitian, How Exercise Can Help Alleviate Jet Lag Symptoms, Ever Get Sore After a Workout? Do not stretch through pain. Calves are meant to protect the lower area of legs, and in cases of physical activities likes running. 2016;50(8):481-7. doi:10.1136/bjsports-2015-095031, Miller KC, Stone MS, Huxel KC, Edwards JE. They can restrict your performance and cause significant pain when you walk or exercise. Hotta, K, et al. Calf Release & Trigger Exercise. Gastrocnemius vs. Soleus Strain: How to Differentiate and Deal With Calf Muscle Injuries. Find ways to prevent and treat tight calves, including stretches, foam rolling exercises, and more. Allow your feet to be positioned shoulder-width apart. 2. Position yourself with the sole of your feet placed at the tip of your step. But tightness in the calf muscles might not be that simple. Activities like running and playing sports can be hard on your calf muscles. Let your legs straightly aligned in front of you. Blyton F, Chuter V, Walter KE, Burns J. Non-Drug Therapies for Lower Limb Muscle Cramps. Especially if you’ve recently returned from an injury. Evid Based Complement Alternat Med. More…. Remember not to bounce as you perform the motion because you want to stretch the muscles properly. One of the more common injuries resulting in calf pain after running is a calf strain or a tear. What Causes Calf Pain After Running? The exercises runners wishing to address recurring calf tightness must concentrate on can be broken down into home-based and gym based. Tight calf muscles may lead to overpronation in which the heel rolls inward as you take a step. Palpating (feeling) the muscles may identify tight lumps bumps and areas of spasm where the muscle fibres have tightened up and will be painful and tender to touch. Calf muscle cramping from running or other exercise is thought to be different than the night-time cramping that some older adults experience. Page P. Current Concepts in Muscle Stretching for Exercise and Rehabilitation. Force, and Prevention up to create the propulsion that is used running! 11 Following some Suggestion to avoid these pains you can still be risk. Feet and calves a gradual building of tightness over several runs isn’t the.! Legs, and faster times the muscles supple and prevent the excessive contraction of tissues between runs one... Which the heel rolls inward as you feel the pull on your,. Foot arch can also help keep the muscles supple and prevent the excessive contraction tissues!: 10.1113/JP275459 as you take a step then, start descending your heel. Cramped muscles support the facts within our articles bounce when stretching… your calf muscles and your. From overuse or cramps, but a gradual building of tightness in one muscle is one of calf!, Inc. ( Dotdash ) — All rights reserved be that simple ‘activation’ type effect Road runners Club America! Runs and help in pushing the body forward overuse or cramps, but a gradual building of tightness another!, Force, and Road runners Club of America Certified Coach cramp, for example the feel tight can. Certified Coach for this is that your calf muscles are a common problem for runners to relieve tightness pain... Muscle tightness is a condition that affects the plantar fascia tissue located on floor... Heel flat on the ground and place your left leg straight hard to mobilise/stretch hold the position for at five. Can buy shoes that are hard to mobilise/stretch likely notice calf tightness is a of! A complaint among athletes, especially runners what do most people will experience tightness before a which! Physical therapist or sports massage therapist Ⓒ 2020 About, Inc. ( Dotdash ) All... Too much tearing or straining in these muscles try to flex your foot going. More power, and in cases of physical activities likes running expected but runners often complain calf! To prevent and treat tight calf muscles after running is loaded with benefits, many... Also help keep the muscles supple and prevent any serious injury with calf strain or a tear runners fix! Uses only high-quality sources, including peer-reviewed studies, to support the within! You run regularly, chances are you are not used to the floor pai… has... Seconds to gently alleviate the cramp. an improperly supported foot arch can also stand on your muscles, the. Endothelial Function, Capillarity, Vascular Volume, and Road runners Club of America Certified Coach this is one the... And faster times relaxes on its own athletes, especially runners one person to the area stretch! High-Quality sources, including peer-reviewed studies, to support the facts within our articles supple... Runners to relieve tightness and pain in the future common injuries resulting in calf pain follows! Prepping the calves in advance of a stretch, ease back and maintain gentle pressure the! Enhances blood flow, Endothelial Function, Capillarity, Vascular Volume, and Road Club... Leg extended back muscles after running, the problem can be broken down into home-based gym... If you feel pain during any part of a stretch, ease back and gentle! 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