Help - Calf tightness

[Wannabefit19]

Hi all I am upto wk 5 r 3 next run however I should have done it tonight but delayed my usual 1 day rest to 2 .

After a weekend away and lots of walking my calfs feel so tight as I have done lots of steep incline walks and totalled just over 10 miles over the 2 days . I think I have used different parts of the lower leg with the climbs to my usual runs . I did stretch both days and again tonight . Feeling alittle disappointed as they feel like they did on wk 1 2 & 3 and I had been feeling my legs had improved 😩 .

Any advise greatly appreciated - do I run tomorrow after a stretch session ? I don't want to cause injury with such a significant run in the program ; or do I repeat wk 5 r 2 to test it ?

Thanks in advance 🤗

[togetherforever]

I would highly reccomend investing in a foam roller. They do an amazing job!! You can pick them up quite cheaply in sports direct and TK Maxx which is where I bought mine. Use it often even on non running days just to iron out all the knots in your calfs. This along with proper stretching works wonders.

I used to have a painful hip due to an inflamed IT band (common in runners and can also cause pain in the knee) I bought my foam roller and ensured I used it especially after exercise. I would stretch my hips and quads and work the foam roller over front and back of legs top and bottom up the side of my thighs and glutes and now no more pain... at all!!

[Wannabefit19 Graduate in reply to togetherforever]

Thankyou for that great advise . I will purchase one today and get using it regularly through the program 👍

[Oldfloss Administrator Graduate]

Stretches and rolling... I am over-cautious, as I am just off the IC after having a calf injury. If there is any significant tightness still, don't run on it...it could just be the walking, hills etc, but a few days rest and self care will not do any harm.

The runs will still be there... a walk afterwards may well give you some indication of how you feel. ( No hills though)

[Wannabefit19 Graduate in reply to Oldfloss]

Thankyou - I will take a further day then and warm up the calfs with a walk and do more stretches

[IannodaTruffe Mentor]

I use these nhs.uk/Livewell/c25k/Pages/... after every run, holding each for thirty seconds. For post run stretches the pull on the muscle group should feel mildly uncomfortable.............it needs to be a strong stretch.

[Wannabefit19 Graduate in reply to IannodaTruffe]

Thanks for these - really helpful

[misswobble Graduate]

I do two different calf stretches post run, one of which that gets he gastroc.

It's on YouTube 🙂

[Wannabefit19 Graduate in reply to misswobble]

Cheers

[davelinks Graduate]

Only stretch when the muscles are warm & pliable, so I mainly stretch well after excercise, also find using a stat bike for a spin is good for loosening my calves.. as mine get tight a lot as well..

[Wannabefit19 Graduate in reply to davelinks]

Will do walking or cycling tonight then stretch - cheers

[SueKen Graduate]

I've been having issues with tight calves since hill training with my running group. Thought it was my Achilles, but think now it was my Soleus, as bent knee calf stretches have really helped:

stretching-exercises-guide....

[Wannabefit19 Graduate in reply to SueKen]

Yes I get that it is at the top of the Achilles area - will try these out and hope to get back on track 😛

[Wannabefit19 Graduate]

Thanks for all your support - first time I have asked for help and in true form you have all been great 😄