running, tight calves
Discussion
Increased my running distance over the last few weeks and now find I have very tight calves which is stopping me from running the distances I want to, anyone got any tips.
I do stretch before and after, but only the same amount as before the increase.
Most of the running is on flat ground.
I do stretch before and after, but only the same amount as before the increase.
Most of the running is on flat ground.
Eccentric stretches/Alfredson's Protocol:
Stand on your toes on the edge of a step,knees straight.
Raise yourself onto your toes, using your right leg, then transfer all your weight to your left leg and drop the heel as far as you can - under control.
Repeat 15 times then swap legs.
Then repeat again, but knees bent.
All your heel stretches should be off a step, rather than the classic 'pushing the wall'.
Stand on your toes on the edge of a step,knees straight.
Raise yourself onto your toes, using your right leg, then transfer all your weight to your left leg and drop the heel as far as you can - under control.
Repeat 15 times then swap legs.
Then repeat again, but knees bent.
All your heel stretches should be off a step, rather than the classic 'pushing the wall'.
Is it actual tightness as in a lack of movement or is it a tightness that builds the longer you run?
If it's the latter it may just be lactic acid pooling in your lower leg. It's pretty common. In which case you will need to do calf endurance exercises (like walking a few km on your toes until the tightness/slowness/burn becomes intolerable, as a support exercise routine). This will increase your blood flow in your lower leg and your circulation's and CV system's ability to process the lactic acid.
Or if it is a lack of movement/mobility as in right now, then you would need to stretch. Easy test to see if you do have limited movement in your calves is do try this; do a bodyweight squat with your arms out in front. Can you get to a 90 degree bend to your knees without losing balance and without your heels coming off the ground and/or your feet spraying out excessively? If you can't, your calves are certainly tight, maybe your hamstrings as well.
If it's the latter it may just be lactic acid pooling in your lower leg. It's pretty common. In which case you will need to do calf endurance exercises (like walking a few km on your toes until the tightness/slowness/burn becomes intolerable, as a support exercise routine). This will increase your blood flow in your lower leg and your circulation's and CV system's ability to process the lactic acid.
Or if it is a lack of movement/mobility as in right now, then you would need to stretch. Easy test to see if you do have limited movement in your calves is do try this; do a bodyweight squat with your arms out in front. Can you get to a 90 degree bend to your knees without losing balance and without your heels coming off the ground and/or your feet spraying out excessively? If you can't, your calves are certainly tight, maybe your hamstrings as well.
evo4a said:
thanks guys. I think stretching is the answer.
Rolling as above is good advice....do your shins,hamstrings and IT bands while you're at it. I'd get a proper foam roller but wine bottles, cricket balls and golf balls are all good depending on how brave you are/which area you're working on. Soles of your feet are worth doing too.....you can have tight muscles in your feet which can refer to your calves.If you are running from home ideally a couple of mins warm up then 5 mins stretching followed by stretching and rolling at the end of your run.
Cheib said:
Rolling as above is good advice....do your shins,hamstrings and IT bands while you're at it. I'd get a proper foam roller but wine bottles, cricket balls and golf balls are all good depending on how brave you are/which area you're working on. Soles of your feet are worth doing too.....you can have tight muscles in your feet which can refer to your calves.
If you are running from home ideally a couple of mins warm up then 5 mins stretching followed by stretching and rolling at the end of your run.
I find that actual foam rollers are pretty useless. You need something much firmer to really benefit. I use a wine bottle, pvc pipe or baseball depending on which area of the body I'm targeting If you are running from home ideally a couple of mins warm up then 5 mins stretching followed by stretching and rolling at the end of your run.
Juanco20 said:
Cheib said:
Rolling as above is good advice....do your shins,hamstrings and IT bands while you're at it. I'd get a proper foam roller but wine bottles, cricket balls and golf balls are all good depending on how brave you are/which area you're working on. Soles of your feet are worth doing too.....you can have tight muscles in your feet which can refer to your calves.
If you are running from home ideally a couple of mins warm up then 5 mins stretching followed by stretching and rolling at the end of your run.
I find that actual foam rollers are pretty useless. You need something much firmer to really benefit. I use a wine bottle, pvc pipe or baseball depending on which area of the body I'm targeting If you are running from home ideally a couple of mins warm up then 5 mins stretching followed by stretching and rolling at the end of your run.
theshrew said:
I know rolling is supposed to be good but what does it do / what benifit do you get ?
It's a deeper more specific stretch/massage that you can do on your own and thus do it every day....IT bands are really hard to stretch for example. A good sports massage can get as deep with the use of elbows etc but it's the best thing you can do on your own. Cheib said:
It's a deeper more specific stretch/massage that you can do on your own and thus do it every day....IT bands are really hard to stretch for example. A good sports massage can get as deep with the use of elbows etc but it's the best thing you can do on your own.
Nicely sounds like its worth a bash. Gassing Station | Health Matters | Top of Page | What's New | My Stuff