Tight calf muscles

[Bruch1]

Good morning. Have just done parkrun but had to walk quite a bit this morning. Recently I've been getting very tight calf muscles. I do my warming up exercises every time before a run but it seems to be getting worse. So far I've tried massaging with lavender and geranium oil and the chemist recommended Olbas oil(!) Which I tried this morning to no effect. Has anyone got any ideas please? I'm slow anyway but this is making me slower still 😆

[Cmoi Graduate]

This is probably a stupid question, but do you do post-run (static) stretches as well as pre-run ones  Bruch1 ? I find them really important to help my muscles recover after a run. Hydration, not just on run days, also makes a significant difference to me. I'm assuming you're taking rest days and wearing the shoes you got not so long ago?

You might also like to try using a foam roller. I'm no expert on that, it's very haphazard, and others will be able to advise you much better.

Hope you can find a solution.

[Bruch1 Graduate in reply to Cmoi]

Thank you for your reply. Yes, I always do pre- and post-stretches. I've got a foam roller too so I'll use that a bit more. I had a thought that it might be a hydration thing, although I try to keep well hydrated throughout the day - will work on that too. Rest days I usually have a walk and do some upper body weights (very light ones!) I'll see how it goes over the next week or so. Thanks 😊

[BGood in reply to Bruch1]

I totally agree with keeping well hydrated is very important!! It is very important to pre / post stretching! I would also do some more stretching when you get home and in between runs as well! Try doing some calf exercises to help strengthen them!

I would also look at your running shoes it could well be they need replacing if you can get your gait checked if you have some where that does it!

I was struggling with knee pain had my gait checked and found I needed a support running shoe and not the neutral running shoe I always had previously!

[Bruch1 Graduate in reply to BGood]

Thank you. I had my gait checked and new shoes a couple of months ago so hoping it's not that which is causing it 😬

[BGood in reply to Bruch1]

I would hope so as well! It was just a thought! Have you tried standing on a step and dropping your heels down over the edge to give them a really good stretch if you can do it a couple of times a day it might help!

[Bruch1 Graduate in reply to BGood]

Good idea, I'll try it 👍

[Annieapple Administrator Graduate]

🍏 I found using the foam roller extremely helpful. Here is a link that I have used.

m.youtube.com/watch?v=AmQux...(Not working as expected?)

I did this on rest days along with all Cmoi suggestions, for a few weeks & never had an issue since!

[Bruch1 Graduate in reply to Annieapple]

Thank you. I do use a foam roller but will do it a bit more and see how it goes.

[MissUnderstanding Administrator On a break Graduate]

Some great suggestions for stretches already. You might also want to look at building more strength in your calf muscles too. Stronger muscles can work harder without getting tired and tight. Maybe it would be worth popping over to Strength and Flex for some ideas? Oldfloss and CBDB can point you in the right direction!

If it doesn’t settle, it might be worth a consultation with a physio who can put you on the right path after having a really good look at what’s going on.

[CBDB Graduate in reply to MissUnderstanding]

Yea, rolling has also worked for me in the past. In those periods where I did a daily short yoga practice, I didn’t need to roll as much, as the yoga gives a gentle whole body stretch with some strengthening.

We have plenty ideas for all of this over at S&F:

Daily yoga - healthunlocked.com/strength...

Daily Tibetan rites - healthunlocked.com/strength...

Roller workout - healthunlocked.com/strength...

Hope you find something that works for you!

[Bruch1 Graduate in reply to CBDB]

Thanks. I do daily yoga exercises and also attend a weekly yoga class. I roll my back every morning too. I did roll my calves this morning but it hurt a lot! I don't want to make things worse. I shall take all advice on board. Thank you.

[SueAppleRun Graduate]

I'm sure someone said Rosemary oil for sore muscles, I love the smell, otherwise that's a real nuisance and I hope you find the reason and solution soon

[hamit Graduate]

Well do all of the above, I suffered then someone suggested compression socks. Placebo effect or not its has worked for some years for me. Oh and yes I use a foam roller but its a cheap decoration one, it works😁

[Bruch1 Graduate in reply to hamit]

That's a thought, thanks. 👍

[DylanTheRabbit Graduate]

My calf muscles went from tight to painful, after a while I spoke to a physiotherapist.

He didn't mention shoes or stretching, but did prescribe strength training- calf raises.

In fact I've found strength training has sorted out other running induced niggles too.

Good luck 🤞🏼

[SummerDark Graduate]

Are your vitamin and mineral levels good, and are you eating enough protein? These are all required for muscle recovery. It may be worth doing a nutrition check?

[Bruch1 Graduate]

I have a very good and well balanced diet but thanks for the advice, all appreciated 😊

[Dexy5 Graduate]

My OH has found compression socks really helped his calf problems.

My first running injury was stretched soleus muscle in calf and my physio gave me lots of heel raising exercises to do to strengthen the muscle. My local running shop recommended a sports physio, and he has really helped me over the last 5 years.

[Bruch1 Graduate in reply to Dexy5]

Thank you - all advice greatly appreciated. 😊

[Kitten23]

You could try 'unilateral eccentric calf muscle strengthening exercises' and add resistance (eg. holding a weight in one hand) to increase the workload (and hence strengthening).

Hope this helps! 😊