CALF MUSCLES LIKE CONCRETE!

I have been running just under a year and after a faltering start due to over eagerness and ill fitting trainers I am making good progress.  The last few weeks I have been suffering with my calf muscles. They feel good after a run but over the next couple of days they tighten up so much by the time I come to run again it feels like I have two concrete blocks on the back of my legs. It then takes half my run to get them loosened up.

 I run between 3-4 miles 3 times a week.  I have a 5 minute brisk walk to warm up then start with a slow jog and increase speed as I get warmed up.  I do the same in reverse to warm down and do 20 minutes of stretches when I get home.  I have had a gait analysis and been properly fitted for my trainers so where am I going wrong?  It is now uncomfortable to walk in between runs and my calf muscles feel too short for my legs they are so tight.

Kerry

I had calf problems similar to yours on and off for a couple of years. Quality stretching and a monthly massage have solved my problem and I can now run as often as I want to.

Hold your stretches for 30 seconds which will help increase flexibility. It won't happen overnight so patience is key!

I also think that my lower back was tight which was putting pressure on the nerves which run down the legs. A regular stretching routine which included back stretches soon solved the problem

Rob

Hi Kerry and welcome to the forum

Stretch everyday, not just after your runs. Ideally get a sports massage from someone to loosen the tissues as they'll be able to work into any tight areas.

For a DIY version, though not as good, try a self-massage for your calves using a rolling pin. Working from your achilles up the leg (don't apply direct pressure on top of the achilles itself) work on the inner and outer aspects of the calf to target both heads of the gastroc.

I cant recommend a good sports massage enough. I get one every 4 weeks during my easy week. Not for a relaxing massage but more as part of my easy week training.

As already said, daily stretching when you can, and dont forget about your hamstrings and lower back stretches as well.

Kerry,

I use this stretch to sort my calf muscles out.

Bear with me!

Get a yoga brick, or a couple of telephone directories (depends where you live but about 3" thick)

Stand with your back aginst a wall, legs straight with your heels about 10cm away from the wall. Place the block on the floor so you can your toes and fore-foot on the block/directories, and settle into the stretch with your heels on the floor.

Watch TV and keep the stretch for 5-10 mins, it is a very very low concentration strech, due to the heels being on the floor taking the weight of your legs.

Give it a go.

Thanks everyone.  Must admit only been stretching after a run so will try stretching everyday and will give the phone book stretch a try and see how I go.

Thanks for all your tips.