![]() Your therapist can also recommend further stretches suitable for you but these ones are a good start that you can do either at the gym or at home.įoam rolling can also help, again starting gently so you don’t do damage to the muscles. With downward dog (on the right below) if you bend one knee at a time in this position you will feel the stretch more intensely through one side at a time. See below a couple of basic stretches that are good to work through, as well as probably the most common one of dropping your heels down off a step, and you should transition into each move gently to ease the muscle into the stretched position then aim to hold for 20-30seconds. ![]() If you notice some tightness in either one or both of your calves the first thing you should do is make sure you are stretching them adequately. Movements you may find particularly uncomfortable when you have tight calves will include standing up on your toes or applying pressure to the area, you may even notice some bruising or swelling. This pain can be felt during or immediately after you have exercised, or it can kick in hours later. You will find that symptoms of this can range from feeling mild discomfort in the calf muscle to much more intense pain. Tightness will be very common for anyone who takes part in high intensity sports and especially running (more so for long distance) as the calves will be taking a lot of pressure during these. The most common cause of tight calf muscles is over-use of these muscles. Here are our top tips on what to look out for and what you can do about tightness if it happens to prevent it becoming anything more serious. Right now the programme is available without the live coaching element but you can upgrade to join the live round when it comes around.Our calf muscles in the lower leg are muscles that we use every day to walk, stand and generally move around so they can become tight when working a lot. Sign up to the challenge here, or dive into Core:Connect itself, now. It leads into Core:Connect Live for those who want to enrol in the programme that will transform your posture, alignment, technique and progress – long-term. The Core:Connect Challenge is returning next month! This challenge helps you to identify your weak zones that may be contributing to pain, or preventing running progress. So the calf stretches are needed, but they are short-term treatment. This we can do with a well constructed yoga practice.įor example, if you have tight calves that are strained due to poor posture, and you have bad posture because your core and glutes are weak and your shoulders are too tight – those are the real places to work on to stop the calf/ foot pain! To prevent an issue returning, we have to optimise the whole body and correct its imbalances. Longterm solution to tight calvesĭoing a handful of specific poses designed to treat a complaint will help in most situations. … But check out the video for the specific ways to go about each of these, to target the calves really nicely. ![]() Some of the best ways to stretch the calves out, are: They’re big muscles, and can be pretty tricky to stretch sufficiently – so first of all get your tennis ball out for some myofascial release! In the video I show a quick demo of how to do this but my mini programme Ultimate Recovery goes through it in much more detail. Tension can show up as trigger points – severe muscular knots – which can cause pain in the calves themselves, or elsewhere in the feet and ankles (including plantar fasciitis!). Weak glutes, stemming from poor posture.Bad posture, particularly locking out knees.Wearing high-heels, or running shoes with a high heel drop.The calves are super strong and a major force in jumping and the forward propulsion we want when running. ![]() I wouldn’t be surprised if you do have at least some tightness, if not a lot, here! ![]() Tension in the calf muscles is a common reason for pain in the feet and lower legs – and as they’re a major muscle group, vital in running, that are often overlooked and a victim of high heels and poor posture. Often feel like you get tight calf muscles but just can’t find the right way to release them?ĭo you suffer with foot, Achilles or calf pain, or cramping? ![]()
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