Tight calfs

[Deals1]

Hi. Ok I've been reading lot's of posts on here tonight and the internet, think I've maybe answered my own question and decided not to to run tommoro.

I'm on week 2 of Ju-Ju's plan and competed 6k Monday evening, did 5k Saturday ... planning on the smaller run tommoro. Felt ok until till yesterday when my calfs started to feel tight and ache. I did a small 3 mile dog walk yesterday and I've cycled tonight.

I always have at least one rest day between runs,sometimes more. I do a a minimum 5 mins warm up walk and cool down walk with my runs, but I don't do a lot of stretching. I know, I know, I really should and Ive bought a foam roller... Plus have bands etc... (From Pilates classes years ago) so no excuses.

So my long term plan is do more stretching before and after, and on rest days. Drink lots of water. And not go out tommoro or Saturday.. but maybe Sunday if legs feeling bit better. Which I'm hoping they will.

Soo want to do wk2 r3, but I Alos know I need to be sensible.

[Sadie-runs Graduate10]

Being sensible is a very good idea. I had tight calf muscles a few months back, when I tried hill sprinting. A roller is your best friend! And religiously stretching them after every run (but take it gentle). Once I got them loosened up, I started strengthening, and haven’t suffered since. Calf raises whilst brushing teeth twice a day = multitasking at its best. 😊 Raise up onto your ball of foot/toes, hold for as long as poss, rest, repeat, until teeth are clean. 😁 Hope they feel better soon.

[Deals1 Graduate10 in reply to Sadie-runs]

Thanks for the reply!! I've been googling how to use my roller . Love the multitasking tip! Will definitely be trying that tonight and in the future 😀. Pleased yours are sorted now. Happy running

[cheekychipmunks Graduate10]

Being sensible is key, Deals - dull though it might be. Your legs will love you for giving them a few extra days, so with the rest, extra stretching and hydration, they’ll be back to their best and will reward you with lovely runs. 😀

Good luck! 👍

[Deals1 Graduate10 in reply to cheekychipmunks]

Thanks cheekychipmunks . I have been for a little swim this morning 🤔 but figured low impact... And might help? Stretching tonight and lots of water at work today! Happy running if u are out today

[cheekychipmunks Graduate10 in reply to Deals1]

Sounds just the ticket Deals1 ! 👍

Rest day for me today, but I’ll be braving the remnants of Storm Callum and doing Parkrun tomorrow! 💨 💨 🏃‍♀️🏃‍♀️

[Flyingred Graduate10]

A foam roller can make a big difference. As can rest. I find that the 5-minute walks for warming up and cooling down are sufficient.

I recently read 'Born to Run' by Christopher McDougall and he quoted research which found that runners who stretched have more injuries than those who don't.

The best thing is to do regular strengthening exercises on non-running days. These are recommended for runners:

nhs.uk/live-well/exercise/k...

[Deals1 Graduate10 in reply to Flyingred]

Thanks. Will check out the link..maybe the book too, 🎅 list! 😀

[Bluebirdrunner Graduate10]

Good luck Deals1, this all sounds good. Only do static stretches gently after your warm down walk, while your muscles are still warm from your run.

Its not good to stretch your muscles before your run when they are cold...a nice long warm up walk should be enough.

Happy running 😊x

[Deals1 Graduate10 in reply to Bluebirdrunner]

Thanks for the advice 😀

[Hidden]

I got tight calves after running, for months, as I live in a hilly area. I used a foam roller and also, after someone suggested it, walked around on tiptoes a bit to stretch the muscles, especially up and downstairs. I read somewhere else that it can be caused by wearing running shoes with a lower heel drop than your everyday shoes. Anyway, it seems to go away after a few months of running, and I don't get tight calves now.

[Deals1 Graduate10 in reply to Hidden]

Thanks. I'm going to try the tiptoes thing .

[davelinks Graduate10]

Some take longer to warmup, I know I do, so the 5 min walk can be extended, or make sure to only start off as a very slow jog, stretching after excercise when the muscle's are warm doesn't cause injury and is beneficial, but stretching cold muscles too much may cause injury. I usually do 100 steps on tiptoes every day and heel drops on the stairs occasionally.

[Deals1 Graduate10 in reply to davelinks]

Thanks for the advice. I'm a slow runner anyway! But I know what u mean . Tiptoes and heel drop also sound good. This is the first time I've had this issue so hopefully will sort it.

[amanda2463]

Since I injured my calf back in July I have religiously calf stretched every morning, brushing teeth, waiting for the kettle boil the cat thinks Im mad 😂😂

[Deals1 Graduate10]

This most definitely must be a top tip!! I was thinking of doing the same.. ... And whilst washing up!

Hope your calf is better now.

Happy running

[Saartjie Graduate10]

A bit of yoga...Downdog in particular I have found stretches the calves in just the right place 🧘‍♀️

[Hidden in reply to Saartjie]

I would second this, and add in some alternate foot pedalling once you've stretched out for a few minutes. Feels great!