Calves - Advice for loosening/strengthening

yop

Guys/Gals

A little advice please.

My profile would be starting running "right" last November, avg about 30km per week, also get in spinning classes so my level of fitness isn't bad.

Last year during both Gaelforce and Achill Roar I suffered badly from cramps in my calves after the transitions from the run (circa 10km runs) to the bike.

I have done a lot more running then since Nov but I am still finding my calves tight these days, anyone got suggestions of suitable flexibility, strengthening exercises that might help.

What I noticed worse was on Tuesday nite myself and a mate did a 5km run, took a 15 min break and did a 1 hour spinning class. In the class I began to find my calve was cramping again.

Is there something I can concentrate on to strengthen these or maybe I am doing something wrong

thanks

hunnymonster

have you considered your hydration (and or electrolyte balance) if it's cramping. I find I sometimes get cramps when I've not had enough to drink.

yop

hunnymonster wrote: »

have you considered your hydration (and or electrolyte balance) if it's cramping. I find I sometimes get cramps when I've not had enough to drink.

I put it down to that alright and tried NuuN tablets on the events but they didn't really work.

On my usual day I drink about 2 or 3 litres of water per day so I think I am covered with that regard.

MAYBE it is lack of stretching.

What do you folks normal stretch for before and after a race.

I probably do about 5 mins before and after. Maybe I need to concentrate on the calves for long?

biscuit_addict

Have similar calf problems myself, i find that if left without addressing, this can lead shin splints. Usually induced from faster training. Some things that seems to help.

1) Massage it yourself
2) Ice it occasionally
3) Stretch it more, particularly the one where you hang your heel off a step

Sosa

biscuit_addict wrote: »

Have similar calf problems myself, i find that if left without addressing, this can lead shin splints. Usually induced from faster training. Some things that seems to help.

1) Massage it yourself
2) Ice it occasionally
3) Stretch it more, particularly the one where you hang your heel off a step

Yeah...i have upped my training/intensity since christmas and do feel it in the calves...nothing that stops me running or anything,just a kind of tiredness...i lash on the oul frozen peas most nights,and stretch them straight after training,seems to keep it comfortable.
I never feel this during running,just a few hours later.
Sometimes if i feel it before a run,i'll throw on some of the tiger balm...good stuff.

chinguetti

I had some problem with my calves last year and went to physio who gave me exercises which are the standing on the step with the heels hanging out and going down and up on the step. Also trying to push the wall with one leg stretched and repeat, repeat.

I also massage them before and after a run and get a proper sports massage every couple of weeks and touchwood all is well and long may that last.

yop

Ok that could make sense. I have upped my training and started doing a bit of hill running.

I will do some massage on them and stretch a bit more.

rigal

I use a foam roller and "the stick" -

http://www.cyclesuperstore.ie/shop/pc/viewPrd.asp?idcategory=252&idproduct=26717

The stick is particularly good for loosening the muscles before a run I find.

Moycullen1

Yop, be very careful with a persistent calf problem. You could end up with an Achilles problem very easily. I damaged both my Achilles and only discovered after a lot of physio that the problem was originating in my calf. Your calf muscle is supposed to provide a lot of the elastic capacity in your lower leg system. If your calf is tight it puts pressure on the connective tissues between your muscles and between your muscles and bones ie your tendons and ligaments. As important as stretching and strengthening work is you need to work on the tightness straight away. I would endorse the suggestion of good sports massage. Some times there is no substitute to getting in to the muscle and working out the knots with thumbs and elbows. It will hurt like hell but with a good program of stretching coupled with plenty of heel raises you'll eventually build them up. By the way diving in to speed work and hill running too early was what did my Achilles.