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Tight Calf Muscles
A common problem in athletes is tight calf muscles, especially in runners. We look at symptoms, causes and treatment options to release muscle tightness.
The calf muscle group consists of the gastrocnemius muscle and the soleus muscle. 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.
What causes tight calf muscles?
- You might have a compartment syndrome. This is where the muscle becomes too big for the sheath surrounding the muscle causing pressure, sometimes pain and restricted movement.
- You might have a biomechanical problem in your running style and need orthotics. See a sports injury specialist or podiatrist that can do a full biomechanical analysis.
- Your muscles have gradually tightened up over a period of months through not stretching enough before and after training.
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 and undertake a course of regular calf muscle stretching exercises which should be continued for at least 6 weeks.
- 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.
- Use a Plantar Fasciitis Night Splint which stretches the muscles over night - or at least prevents them from tightening up which often happens over night.
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.
- Try the Plantar Fasciitis Night Splint.
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