Wk4r2

[pegasus2512]

Run complete and finishing on 2.5k however my calves are so tight. I’ve tried different styles of running I’ve paid hundreds for Brooks beasts shoes and I’ve warmed up on an exercise bike for 30 mins before and they are still tight! Getting on my nerves now as I reckon I could go further if it wasn’t for the dreaded tight calves!

[UnfitNoMore Graduate]

Good job on the run.

Do you drink because you’re thirsty or do you take water on throughout the day? It’s best to sip water all day every day and never have a thirst... hydration can make a huge difference to the muscles... especially the calves.

The other thing I’d recommend is a foam roller. As the muscle develops and increases in size the fibre it’s wrapped in can lag behind a little, causing tightness. Foam rolling is a wonderful form of self torture that loosens it back up... of if you’d prefer someone else to hurt you, deep muscle massage helps.

[pegasus2512 Graduate in reply to UnfitNoMore]

That’s really helpful advise thank you I’ll try a roller and I think I do need to drink more just means more trips to the loo!

[UnfitNoMore Graduate in reply to pegasus2512]

Sip rather than gulp and there will be less toilet trips! Most people take the water on too fast and it passes straight through!

[Fitgirltobe]

It might not be this but...I saw someone last year who said I had a tight tendon in my ankle and i find when I run my calf also feel really tight. He told me to stand on the edge of a step toes and ball of feet only then tip toe up for 5 or 10 seconds and then go down so ankles go below the step (I hope that makes sense,) you will feel the stretch in your legs but it's really been helping me x

[Agentmay Graduate in reply to Fitgirltobe]

My daughter was told to do this by her physio last year as she had really tight calves. Worked fantastic.

[IannodaTruffe Mentor]

Are you stretching after every run, as advised in the guide to the plan.

If not, you may be carrying tensions from previous runs into your next one.

The NHS recommend a minimum of 2 to 2.5 litres per day, but if you are doing strenuous exercise then you are better off drinking more.

[DeeTray Graduate]

My calves don’t feel tight when I run only after the run! A roller has been a life saver - after ever run and every day. I don’t have a foam one only a spare rolling pin from my kitchen 😂 I find rolling the sole of my foot across helps too as it’s all connected!

[GoGo_JoJo Graduate]

As Fitgirltobe mentions calf raises on a step or block are brilliant for a deep stretch within the calf.

As Unfitnomore and IannodaTruffe mentioned water is crucial for proper muscle function. Muscles need water and oxygen in large quantities. Most people who don't exercise regularly do not hydrate enough. You should find after a couple of weeks the loo trips settle down once your body adjusts to the new levels.

A foam roller or massage stick is brilliant for calves but you can even use a litre bottle of water (round, not square) or just your fists and hands to gently pummel the muscles with the leg relaxed on a daily basis.

If it's an option treat yourself to a sports massage and get some professional tips too, you won't regret it!