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. While the treatment of tight calf muscles can vary by the underlying cause, stretching tends to improve most symptoms if performed correctly.4 To do so safely: 1. Tight calves may result from overuse, giving you a signal that you've ⦠You should maintain your heel flat on the floor. They can restrict your performance and cause significant pain when you walk or exercise. Try to retain this position for a moment. Running is a high-impact activity that places repetitive stress on the calf muscles. Muscle cramps are unpleasant and often painful sensations which are caused by a variety of factors such as muscle fatigue, low potassium or low sodium. Injury Risk in Runners Using Standard or Motion Control Shoes: A Randomised Controlled Trial With Participant and Assessor Blinding. Blyton F, Chuter V, Walter KE, Burns J. Non-Drug Therapies for Lower Limb Muscle Cramps. Commonly, calf muscle tightness is a complaint among athletes, especially runners. The most common symptoms of tight calf muscles are pain, spasms, or a "pulling" sensation when you point or flex the foot.. doi:10.1002/14651858.CD008496.pub2, Baoge L, Van den steen E, Rimbaut S, et al. Hold this position for a few seconds. Daily Muscle Stretching Enhances Blood Flow, Endothelial Function, Capillarity, Vascular Volume, and Connectivity in Aged Skeletal Muscle. Calf Structure contains of two muscles: the gastrocnemius and the lower muscle are solitary. You can decrease your risk of injury by prepping the calves in advance of a run with a series of simple stretches. If the pain persists, stop. Maintain this position for at least five seconds or more. If the calf tightness is chronic and causing impairment, consider seeing a physical therapist or sports massage therapist. Muscle imbalances elsewhere â overuse of calf muscles can be caused by this. Do Ultra-Endurance Athletes Need to Eat More Salt? Jaclyn Fulop, a licensed physical therapist and runner, says tight calf muscles are a common problem for runners, but often, the root cause is lower on the body. Research has shown that we need 20° of ankle dorsiflexion range of motion for effective running. ISRN Orthop. 2018; 596(10): 1903-1917. doi: 10.1113/JP275459. What You Need to Know About Doms. Curr Rev Musculoskelet Med. To accurately stretch your calves, try to brace your hands on a flat wall. Next, you need to extend your legs one at a time as far as possible. Another time when muscles tighten up is during exercise - a muscle cramp, for example. Br J Sports Med. Try this! Your calf muscles belong to a group of two muscles situated in the back of your lower leg. After that, you may release it. 2012;7(1):109-19. Tight calves can be uncomfortable and cause difficulty walking. When you run regularly, chances are you are causing too much tearing or straining in these muscles. Sports Health. There are many different types of massage, two commonly used include remedial (more relaxing) and deep tissue massage (firmer). Tight calf muscles are a common problem for runners. Marathon runners, ⦠When i run regularly my calf muscles really tighten up and then cause my feet to get a horrible burning feeling, does anyone know of ways to stop calf muscles tightening up when running?...i stretch regularly and don't feel as if i run in an unnormal way. If you have limited range of motion at the ankle, then working on stretching of both the soleus and gastrocnemius calf muscles can help. But tightness in the calf muscles might not be that simple. Often tightness in one muscle is a result of tightness in another. Put emphasis on the soles of your feet. Gastrocnemius vs. Soleus Strain: How to Differentiate and Deal With Calf Muscle Injuries. Then, try to flex your foot back going towards you. Activities like running and playing sports can be hard on your calf muscles. Stand still. You should retain this position for a moment. They also provide the basis for building a level of gastrocnemius/soleus endurance. Calf pain after an injury is expected but runners often complain of calf soreness with no history of trauma to the area. Back pain that originates in your calf muscles. Muscles should feel tired and may feel weaker as they fatigue, but a gradual building of tightness over several runs isnât the norm. You can also stand on your tiptoes for a few seconds to gently alleviate the cramp.. 2012;2012:473963. doi:10.1155/2012/473963, Monteagudo M, De albornoz PM, Gutierrez B, Tabuenca J, Álvarez I. Plantar Fasciopathy: A Current Concepts Review. Always stretch both sides. The rapid loss of salt through sweat can trigger muscle cramps in the lower extremities, most especially the feet and calves. Muscle cramps can also happen even when you are not exercising. If you feel pain during any part of a stretch, ease back and maintain gentle pressure until the muscle relaxes on its own. Especially if youâve recently returned from an injury. Tight muscles may result from overuse or cramps, but several treatments and stretches can help. 2018;3(8):485-493. doi:10.1302/2058-5241.3.170080. The Effect of Calf Muscle Stretching Exercises on Ankle Joint Dorsiflexion and Dynamic Foot Pressures, Force, and Related Temporal Parameters. Never rush a stretch. Proper hydration before, during, and after a run can help prevent this.. The home-based exercises 1-2 below are designed to have a neuro-motor or âactivationâ type effect. Working with the ⦠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? Cochrane Database Syst Rev. Exercise-Associated Muscle Cramps: Causes, Treatment, and Prevention. The exercises runners wishing to address recurring calf tightness must concentrate on can be broken down into home-based and gym based. 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. Research has shown that daily muscle stretching improves blood flow to skeletal muscles. Both muscles are placed on lower leg for the back of the ankle and in the Achilles tendon. #11 Following Some Suggestion To Avoid Tight Calves. Longer runs cause the calf area to get tightens and running more painful. Gently raise yourself. It is made of two main muscles -the soleus and gastrocenemius. Position yourself with the sole of your feet placed at the tip of your step. Read how runners can fix tight and sore muscles after running and prevent any serious injury with calf strain exercise. Even if youâve been running for a while, you can still be at risk. Tight Calves from Running Technique If youâve ruled out your daily footwear as a cause of your tight calves, then itâs probably due to your running technique. One of the more common injuries resulting in calf pain after running is a calf strain or a tear. Closing thoughts: there can be several causes of muscle tightness including overload from a rapid increase in training, muscle weakness, altered running gait and biomechanics. Stretch slowly and hold the stretch for 15 to 30 seconds. 3. Lastly, you need to relax, and you may repeat as you can for each of your heels. 2. A muscle cramp is an involuntary contraction of a muscle and results in pain and temporary loss of muscle function since the muscle canât be lengthened until the cramp subsides. It works to push the foot down and then pull up to create the propulsion that is used for running and walking. So what do most people do when the feel tight calves, or even worse, a pull in the calf? Then, gently lower down your heels back to the floor. They can occur naturally as your body responds to the stress placed on the muscles (known as the gastrocnemius and soleus muscles) while running. Allow your feet to be positioned shoulder-width apart. Just wondering if anyone can help?? The calf ⦠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. Then, allow your heel to drop underneath the step. 2016;50(8):481-7. doi:10.1136/bjsports-2015-095031, Miller KC, Stone MS, Huxel KC, Edwards JE. Page P. Current Concepts in Muscle Stretching for Exercise and Rehabilitation. I echo Adam's thoughts that seeing a ⦠Evid Based Complement Alternat Med. It also stretches the often times tight structures at the front of your feet that are hard to mobilise/stretch. After running the pai⦠Hotta, K, et al. Try taking a lunge position with your good leg forward and your cramped leg extended back. How to Treat Tight Calf Muscles After Running, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. 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. Plantar fasciitis is a condition that affects the plantar fascia tissue located on the bottom of the foot. If youâre a new âfront footâ runner (or generally new to running) youâll likely notice calf tightness right away. Current Concepts in Muscle Stretching for Exercise and Rehabilitation. The specific cause for calf muscle pain from running usually varies depending on the severity of the pain. Running in tight calves can lead to further injuries in the future. 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. 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