I get tight calves from running. After a run, my calves are tight and sore for the rest of the day. I try stretching them out and massaging them on a foam roller, but they are still sore. I used to have a problem with tight calves because I would cycle with my heel up, but once I leveled out my heel, it has gotten better.
Anyone have any ideas on how to relax and stretch out my calves so they aren’t so sore all the time?
Thanks.
Wow, that brings back memories from high school track days 
As I recall, the reason for the cramping was a vitamin/mineral deficiency (Potassium, I think). I seem to remember being told to eat Kiwis, Strawberries & bananas. I modified my diet & the problem went away.
Hope this helps.
I don’t have cramps (except when I swim after a long run). On normal runs, no cramps, but just tight.
You could give this a try (the entire sun salute sequence though). In that sequence, hold this pose for 15 good seconds, breathing. Do three or four salutes.
Here are 17 other poses for your calves…
http://www.yogajournal.com/poses/search_poses.cfm?AnatomicalFocus=C02
Here is what my PT prescribed for my tight calves: Sit on the floor. Put a rubber ball under your calves. Preferably this is not a tennis ball (which has too much ‘give’) but something a little harder - it should have the consistency of a Superball but the size of a tennis ball - you can find one in a toy store. Rest one calf on top of the ball and COMPLETELY relax the muscles - do not contract them. Gently move your leg over the ball. This is way more intense than the roller!
On a tight-calves day I do this both before and after my run.
Also, review your calcium/magnesium/potassium intake. Mineral supplement taken at night works for me.
Oleander
Eric, I had the same issues when I ramped up my running. I came from a cycling background as well, and have a “heel up” style of pedaling which seems to lead to tight calves and achilles. I have had great results in improving flexibility and reducing calf tightness by religiously using a “Xerdisc” (essentially like a swiss ball, but much smaller) and a calf stretching incline board before, and especially after running. These muscles (gastrocnemius and soleus) are chronically shortened by cycling, and need consistent, repeated work to lengthen them.
Tony Verow, MD
Other than the stretching, I would recommend using a massage stick to keep your calves loose.
i have the same troubles. do all the stretching (hamstrings too) and foam roller etc. and one thing i find helps is to do calf raises. just body weight and with toes in, toes out and neutral. it was recommended to me by a PT and i thought he was whacked, but gave it a try and it helps.
k
My tight calf was caused by an overly tight/knotted up soleus muscle. A week massaging with the TP Massage Ball made a world of difference.
Make sure you stretch BOTH Gastroc & Soleus!
If you forget one, it’s almost as bad as not stretching at all
-Gastroc - the big muscle on top, it’s the one you see.
*One way to stretch;
Face wall with arms outstretched at shoulder height & palms on wall. Leg you wanna stretch is extended behind you about a foot or so with sole of foot flat on floor and knee is straight. Also support yourself with non stretching leg by having that leg directly under you with foot flat on floor& knee sorta softly bent. So, you’re leaning in towards wall and this stretches out the Gastroc of the leg behind you. Hold 30 seconds or more.
-Soleus - Same position as above - but then slowly & softly bend knee of leg extended behind you until you feel the stretch move into the soleus muscle. You’ll feel it a little further down on the calf, toward the achilles tendon. Hold 30 seconds at least.
Stretch Hammies, too. It’s ALL connected!!!
Hope this helps!
BTW, I’m stretching both the soleus and the gastroc muscles when I stretch. My PT told me to start doing it. I started getting tight calves when I cycled much more than I biked because I had a foot injury. Now the injury is gone, but my calves are still tight. It was way worse when I pedaled with my heel up, but still bothers me. I didn’t have tight calves until about 1.5 years ago, which was before my triathlon career began.
I’ll just keep doing stretches and throw in some exercises as well.
Thanks.
Try wearing compression socks, like old men wear…the ones that go to your knees. They help stop some of the vibrations when pounding your feet on the road and improve circulation. They also add another layer for warmth!
Also, here are some journal articles on stretching…brings up some interesting points.
PROBLEMS WITH STRETCHING MYTHS AND THEORY
http://www-rohan.sdsu.edu/dept/coachsci/csa/vol111/wilkinso.htm
STRETCHING REDUCES FORCE PRODUCTION
http://www-rohan.sdsu.edu/dept/coachsci/csa/vol111/behm.htm
STRETCHING REDUCES PERFORMANCE CAPABILITY
http://www-rohan.sdsu.edu/dept/coachsci/csa/vol111/evetovic.htm
TOO MUCH FLEXIBILITY CAN BE DETRIMENTAL TO RUNNING ECONOMY
http://www-rohan.sdsu.edu/dept/coachsci/csa/vol111/jones.htm
MUSCLE AND JOINT STIFFNESS IS ASSOCIATED WITH INCREASED RUNNING ECONOMY
http://www-rohan.sdsu.edu/dept/coachsci/csa/vol111/craib.htm
STRETCHING DOES NOT REDUCE MUSCLE SORENESS OR PREVENT INJURY
http://www-rohan.sdsu.edu/dept/coachsci/csa/vol111/herbert.htm
I got some bad news for you. As you get older, every time you get up after sitting a while your legs will be stiff. I look like a 90-year old when I get up from the couch to get another hydration unit (beer). My kids make fun of me (but can’t beat me in a race).
Hah! I’m never getting old!
Hah! I’m never getting old!
That’s the spirit! Make sure you keep tabs on Dr. Kervorkian’s whereabouts.
I used to get really tight calves (and shins!) from every run also. Stretched gastroc and soleus, massaged, rolled, etc. It all helped some, but not completely. One thing I’ve been trying to do this off-season is work on my technique now. I bounce a lot when I run, which puts a lot of strain on my soleus and achilles on every footstrike. I’ve been trying to stay lower and “glide” more lately, and I’ve noticed that my calves and shins are not nearly as tight as they usually are afterwards. It does work my quads a bit more, but I’m more than happy with that trade-off after years of calf tightness!
Not sure if you bounce a lot when you run too, but it seems like it’s working for me. Not to mention it’s more efficient and should save some energy!
Also, here are some journal articles on stretching…brings up some interesting points.
PROBLEMS WITH STRETCHING MYTHS AND THEORY
http://www-rohan.sdsu.edu/dept/coachsci/csa/vol111/wilkinso.htm
STRETCHING REDUCES FORCE PRODUCTION
http://www-rohan.sdsu.edu/dept/coachsci/csa/vol111/behm.htm
STRETCHING REDUCES PERFORMANCE CAPABILITY
http://www-rohan.sdsu.edu/dept/coachsci/csa/vol111/evetovic.htm
TOO MUCH FLEXIBILITY CAN BE DETRIMENTAL TO RUNNING ECONOMY
http://www-rohan.sdsu.edu/dept/coachsci/csa/vol111/jones.htm
MUSCLE AND JOINT STIFFNESS IS ASSOCIATED WITH INCREASED RUNNING ECONOMY
http://www-rohan.sdsu.edu/dept/coachsci/csa/vol111/craib.htm
STRETCHING DOES NOT REDUCE MUSCLE SORENESS OR PREVENT INJURY
http://www-rohan.sdsu.edu/dept/coachsci/csa/vol111/herbert.htm
Wow, that is quite a bomb for your FIRST post - good job I must say. The British Journal of Sports Med article has been “repeated” by a recent U.S. Journal as well in that stretching has NOT been shown to significantly prevent injuries (but most on this board don’t want to hear this). Hard to break the age old habits/wisdon. The world was thought flat for longer than it has been known to round as well…
The ZONE is strong with him…
Repeat after me:
For my ally is the ZONE. And a powerful ally it is. Life creates it. Makes it grow. Its energy surrounds us, and binds us. Luminous beings are we, not this crude matter. You must feel the ZONE around you. Here between you, me, the rock, the tree, everywhere.
Doc, if I am prone to AT trouble, I should not stretch first? Should I warm up by walking a while and then run? Confused.