Tight Calf Muscles (Gastrocnemius and Soleus)

A common problem in athletes is tight calf muscles, especially in runners. The symptoms are a gradual tightening in the calf muscles which can get worse when running or improve while running only to tighten up later.

Why do they tighten up?

• You might have a compartment syndrome.
• You might have a bio mechanical problem in your running style and need orthotics. See a sports injury specialist or podiatrist that can do bio mechanical analysis.
• Your muscles have gradually tightened up over a period of months through poor stretching.

Tiny micro tears in the muscles cause them to go into spasm. When they are in spasm or contracted then blood cannot easily get into them. The muscles have squeezed the blood out like a sponge. If the muscles do not get enough blood then they will not get enough nutrients and so will tighten up to protect themselves and weaken and so on.

What can the athlete do about it?

• Have the flexibility of the muscles tested (see stretching).
• See a sports massage therapist who can give a deep massage. Depending on how bad it is they might need three or more treatments. It is important the gap between them is not too long as they will regress back to their original condition.
• Start a stretching programme.
• Continue to stretch for at least 6 weeks at this rate.

I stretch and stretch but seem to get nowhere, why?

• You might not be stretching enough even though you think you are.
• You might be stretching too hard. If you force the muscle the 'stretch reflex' is triggered which contracts it. By going against this you are damaging the muscle. Stretch gently, do not bounce, ease into it and feel the muscle stretching.
• If it is just one leg that is tight you could have pressure on the sciatic nerve which causes the tightness. You should get this sorted out first.