Stiff calf muscles!

[jogawayfromSAD]

I’ve come through week 9 and the only muscles that feel stiff are my calf muscles and they are very stiff! And it doesn’t completely calm down in between runs. Am I doing something wrong? What can I do to adjust my running style and spread the effort to the bigger muscles??!

[Pinkpig20 Graduate]

I think it can be down to not enough stretching, particularly after running & possibly not enough water. There are calf stretching exercises you can find online to help build the strength. Also if you leave an extra day between your next run that will help your calves to recover.

[IannodaTruffe Mentor]

Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.

Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.

[CBDB Graduate]

Another thing which helps is getting a foam roller. I had similar issues starting when I was in consolidation phase, and as others have said, what worked for me also was:

- stretches

-leaving 2 days between runs

- foam rolling

Hope you find a way to resolve this! Good luck and well done for getting to week 9.

[Lookslikejames Graduate]

Dynamic stretches before running and static stretches for your warm down. As others have said, rolling is also good, as is taking an extra day out.

The plantar flexor stretch was the one that seemed to really help me, it seemed to unlock a lot of the stiffness.

Hydration is also a factor so drink water as much as you can.

If all of that doesn’t work, then a gait analysis and new shoes will also help.

Good luck, I’ve been plagued with calf issues the whole way through so know how annoying it is. Just listen to your body and rest where needed, you will eventually get through it!

[Denzyboy Graduate]

All of the above plus compression socks. Good luck.

[jogawayfromSAD Graduate]

Thanks so much all- I’m using the edge of the sofa for calf roller so far! But today am feeling flat as I didn’t make the 30mins intended- only 20mins, I think I set out too fast as I was trying out advice I saw to lift knees higher and spring off more, intending to get the glutes to propel me and take the heat off the calves- but maybe I simply just can’t turn jogging into running overnight- I was trying to make tiny changes but might have got carried away. I got the fear that I won’t be able to achieve 30mins again but tomorrow will be my rest day and am hoping in two days time to regain the swing of 30mins again.