Tight Calf Muscles (Gastrocnemius and Soleus)
A common problem in athletes is tight calf muscles, especially in runners. 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.
Why do they tighten up?
You might have a compartment syndrome.
You might have a biomechanical problem in your running style and need orthotics. See a sports injury specialist or podiatrist that can do biomechanical 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.
Stretching for the Calf Muscles
Testing Flexibility
If gentle pressure is applied to the foot, and angle of 90 degrees should be possible without needing to force it.
The Soleus muscle is tested in the same way but with the knee bent.
Gastrocnemius stretch
The Gastrocnemius muscle starts above the knee and inserts into the heel via the achilles tendon. Therefore it is important to stretch this muscle with the knee straight. Place one leg back as shown and making sure you keep the back heel on the ground lean forward. You should feel a gentle stretch in the back of the lower leg.
Hold for at least 40 seconds. Repeat 5 times and aim to stretch 3 times a day for rehabilitation purposes.
Stretching the Soleus muscle.
The Soleus muscle starts below the knee and attaches to the foot via the achilles tendon. By bending the knee we can 'take out' the larger Gastrocnemius muscle from the stretch - so allowing the Soleus to be stretched.
Again hold for up to 40 seconds, repeat 5 times and stretch 3 times a day.
Using a step
If you have very flexible calf muscles you may need to use a step to achieve a better stretch. Stand with the front of your foot on a step and the heels off the back. Gently lower the heels until you feel s stretch in the calf muscles. This can be done both legs together or separately.
A common problem in athletes is tight calf muscles, especially in runners. 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.
Why do they tighten up?
You might have a compartment syndrome.
You might have a biomechanical problem in your running style and need orthotics. See a sports injury specialist or podiatrist that can do biomechanical 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.
Stretching for the Calf Muscles
Testing Flexibility
If gentle pressure is applied to the foot, and angle of 90 degrees should be possible without needing to force it.
The Soleus muscle is tested in the same way but with the knee bent.
Gastrocnemius stretch
The Gastrocnemius muscle starts above the knee and inserts into the heel via the achilles tendon. Therefore it is important to stretch this muscle with the knee straight. Place one leg back as shown and making sure you keep the back heel on the ground lean forward. You should feel a gentle stretch in the back of the lower leg.
Hold for at least 40 seconds. Repeat 5 times and aim to stretch 3 times a day for rehabilitation purposes.
Stretching the Soleus muscle.
The Soleus muscle starts below the knee and attaches to the foot via the achilles tendon. By bending the knee we can 'take out' the larger Gastrocnemius muscle from the stretch - so allowing the Soleus to be stretched.
Again hold for up to 40 seconds, repeat 5 times and stretch 3 times a day.
Using a step
If you have very flexible calf muscles you may need to use a step to achieve a better stretch. Stand with the front of your foot on a step and the heels off the back. Gently lower the heels until you feel s stretch in the calf muscles. This can be done both legs together or separately.
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