\n <\/p>\n
There are lots of different niggles that can affect runners. You’re getting into it, upping your mileage, but something keeps getting in your way. It’s those tight calves.<\/p>\n
It might cause you discomfort in the days following a run, or it might start to build up and stop you mid-run. Either way, it’s annoying. But it’s also pretty common.<\/p>\n
So, let’s dig into why runners get tight calves and what you can do to ease and prevent it.<\/p>\n
\nAre you an employer?<\/strong> Hussle now offer flexible, discounted access to our fitness venues as an employee benefit. Elevate employee wellbeing.<\/em><\/b><\/a><\/p>\n<\/blockquote>\n
\n
Why do runners get tight calves?<\/h4>\n
<\/p>\n
Running is a high impact activity. As you run, you\u2019re pounding the pavement, and that can take a toll on your muscles and your joints. Significant or sudden increases in training often cause muscle tightness and soreness as your body copes with the new stress it\u2019s been placed under.<\/p>\n
Some people feel this in their calves. Others feel it in their glutes. And a lucky few might feel nothing at all.<\/p>\n
There are a few reasons you might feel particular tightness in your calves. It\u2019s probably not one thing alone but an annoying concoction of a few. Tight calf muscles can be caused by:<\/p>\n
Not stretching properly<\/p>\n
Running technique<\/p>\n
Weak calf muscles<\/p>\n
Dehydration<\/p>\n
It can be hard to know which is the biggest culprit, so it helps to pay attention to all factors to ease the tension and prevent other issues.<\/p>\n
Short-term calve tightness<\/h4>\n
If your tightness appears at the beginning of a run and then starts to ease or occurs only after a significant increase in distance or frequency, it\u2019s likely you just need to give your muscles a little bit of TLC. Calf stretches and strengthening exercises are your friends here. Use a foam roller if it helps. The calf muscle is integral to running. So, if it\u2019s overused or asked to do a lot, you\u2019re probably going to feel it. Get used to making strengthening and stretching a part of your routine to prevent any longer-term issues.<\/p>\n
Chronic calve tightness<\/h4>\n
If the tightness is more chronic, bothers you more regularly, and doesn\u2019t seem to ease during a run, there\u2019s probably more of an issue at play. It might be the case that your running form means your calves receive more impact and excessive stress. It\u2019s a bio-mechanical thing. The way your foot strikes the ground, the part of your foot that hits the ground, and the way your torso moves as you push off can all contribute to form-induced calf tightness. If you\u2019re worried about your tight calf, it\u2019s always best to talk to a physical therapist or look into gait analysis to determine what might be going wrong.<\/p>\n
Don\u2019t forget that, in general, dehydration and the loss of salt throughout the body can cause muscle soreness after exercise\u2014all the more reason to keep a water bottle handy.<\/p>\n
\n
\n <\/p>\nHow to prevent and ease tight calves<\/h4>\n
<\/p>\n
Stretching<\/h4>\n
Although it feels good immediately, stretching your calves isn\u2019t a quick fix for when you feel a niggle in your muscles. It\u2019s something you need to be regularly doing to increase your range of movement and reduce muscle tension. If you run often, you need to be stretching<\/b><\/a> just as much to reduce the risk of tight muscles in your calves. It\u2019s for treatment but also prevention. Look into improving your flexibility.<\/p>\n
Stretching needs to be done when the body is warmed up, so it\u2019s better to stretch your calves after running rather than before. The golden rule about stretching is that it should never be painful. Uncomfortable, maybe, but never painful.<\/p>\n
Hold stretches for at least 60 seconds. When static stretching, ease into it and do not bounce. Here are a few of our favourites to help alleviate tension in your calf muscles:<\/p>\n
<\/p>\n
Standing Soleus Stretch<\/h4>\n