Calf muscles tighten during running (beginner)

mehfesto

Hi all,

After about 6 years of inactivity, I've started training once again. I was a strong footballer and never had any body complaints before. However, I've started this couch to 5k running programme, and I've noticed that after about 10 minutes, my calfs become extremely tight.

I did my stretches beforehand the first time and when I voiced this issue to work colleagues, one said that I "shouldn't stretch a cold muscle", but rather to do a brisk walk (which I have been doing anyway)

So today I didn't do any major stretches, just a light amount and my brisk walk and again after about 10 minutes, the calves tensed up. I could shake the sensation off for brief spells and after a few sprints, the issue wasn't as bad.

Anyway, my question is is this an issue I should be worried about? And what's the definitive line on stretching before light running?

Thanks!

RoyMcC

Light, dynamic stretching is fine. Try rubbing massage oil into the calves beforehand - worked a treat for me.

wrstan

mehfesto wrote: »

Anyway, my question is is this an issue I should be worried about? And what's the definitive line on stretching before light running?

Well to answer your questions, it doesn't sound like something to be worried about, and I don't think there is a definitive line on stretching.

In fact you can find many many pages of debates on whether stretching is positive negative or neutral. On the first question though I should stress that the basis for saying don't worry is that tight calves are very common, and if you are relatively new to running you are probably just exercising muscles that haven't been stressed for time, but if you really are worried about it or it is in any way debilitating, you should go and seek advice from someone who is qualified to give it!

I go through periods where my calves go like rock after a run and can be really sore. Depending on the severity I manage them by wearing compression socks (especially after a run for a few hours), or by getting a sports massages, or just laying off for a couple of days.

Hope it goes well.

T runner

mehfesto wrote: »

Hi all,

After about 6 years of inactivity, I've started training once again. I was a strong footballer and never had any body complaints before. However, I've started this couch to 5k running programme, and I've noticed that after about 10 minutes, my calfs become extremely tight.

I did my stretches beforehand the first time and when I voiced this issue to work colleagues, one said that I "shouldn't stretch a cold muscle", but rather to do a brisk walk (which I have been doing anyway)

So today I didn't do any major stretches, just a light amount and my brisk walk and again after about 10 minutes, the calves tensed up. I could shake the sensation off for brief spells and after a few sprints, the issue wasn't as bad.

Anyway, my question is is this an issue I should be worried about? And what's the definitive line on stretching before light running?

Thanks!

Calf raises on a step or stairs will increase calf strenght and range of motion. This might help. Incorporating a hill or two into some of the runs should achieve the same thing.

mehfesto

Thanks all!

I'll take them on board today. Up til now, I've just been flat running over the football pitches, I'll tackle the light hills intermittently now! Oiled and socked up too!

ss43

I don't think this is something to be accepted as part of running. If you're getting this problem already, it will probably get worse or you will spend your entire running life managing a problem. If you deal with it now, it should reduce the likelihood of problems in the future as well as increasing your running potential.

It's most likely a technique issue but as we can't see you run, there's not much we can say about that.

When you're running, try to run with straight posture. Leaning (forward or backwards) can cause problems for your calves. Keeping your posture straight will help keep the pressure off the calves as well. Try to keep your lower legs relaxed and get power from your core and glutes.

When you're taking your weight the foot should be underneath your hips (not way in front).

To stretch your calves, try this:

Stand on a step with your heels hanging over the edge. Drop your heels, bring them back up until your foot is level. This will stretch them and work on eccentric strength (strength while the muscle is lengthening - this is what you want for running). Other variations - hold it for a certain length of time, maybe start with 20 seconds and increase until you get to one minute. Alternate heel drops. Straight legs will work the gastrocnemius (upper calf), bent knees will work the soleus (lower calf).

Don't bring your heels higher than your toes (I disagree with T Runner). That can build strength but it also makes the muscle short and tight. I would be shocked if your calf problems were because of a specific weakness. Most likely, you're overusing them with a poor technique. Running up steep hills will probably be counterproductive until you can run on relatively flat ground without your calves tightening up. It will likely leave you with big tight calves rather than small supple ones.

You can also massage them yourself. Start light and gradually get deeper. Don't cause yourself extreme pain, some discomfort is ok. Massage upwards.

You could also take up pilates and/or yoga which should teach you to use your core more and your extremities less. All depends on how much time and interest you have.

RayCun

ss43 wrote: »

Stand on a step with your heels hanging over the edge. Drop your heels, bring them back up until your foot is level. This will stretch them and work on eccentric strength (strength while the muscle is lengthening - this is what you want for running). Other variations - hold it for a certain length of time, maybe start with 20 seconds and increase until you get to one minute. Alternate heel drops. Straight legs will work the gastrocnemius (upper calf), bent knees will work the soleus (lower calf).

How many heel drops in a set, and how long should you hold at the level foot position (if you're not doing one long hold)?

ss43

RayCun wrote: »

How many heel drops in a set, and how long should you hold at the level foot position (if you're not doing one long hold)?

You kind of need to feel for yourself what's right but start like this working up to the amount in brackets. I could take a long time to get there. It may not.

Drop slowly 10 times - straight legs, both feet at the same time (60)
10 times - bent legs, both feet at the same time (60)

hold one leg straight for 15 seconds, then other leg (60 sec)
hold one leg bent for 15 seconds, then other leg (60 sec)

20 drops alternating the feet - straight legs (120)
20 drops alternating the feet - bent legs. (120)

There's no need to hold in the level position at the top. In the alternate drops, it's ok if the heel comes above the step but not very far.

Try to squeeze the heels down, initiating the movement from your glutes.

RayCun

Great, thanks. In the alternate drops, I presume I should be standing on one leg with the other foot in space behind?

(I do all this standing at the bus stop on the days when I'm not running home - I'm sure the other commuters are amused :pac: )

ss43

RayCun wrote: »

Great, thanks. In the alternate drops, I presume I should be standing on one leg with the other foot in space behind?

(I do all this standing at the bus stop on the days when I'm not running home - I'm sure the other commuters are amused :pac: )

Alternate drops - both feet are on the step, one drops while the other rises. Focus is on squeezing the heel down, the other one coming up just happens.

What you suggested sounds fine, but it probably a bit more advanced.

natep219

I get this all of the time. The best thing you can do is ice and take ibuprofen. Better yet, the BEST advice I can give is to go online and buy a pair of skins compression socks and wear them when you are running.

I usually just wear one (whatever calf is tight) and wear during the day while your at home and to bed...will keep compression on the sore area and help it heal better.

Nate
www.rundreamachieve.com

ss43

natep219 wrote: »

I get this all of the time. The best thing you can do is ice and take ibuprofen. Better yet, the BEST advice I can give is to go online and buy a pair of skins compression socks and wear them when you are running.

I usually just wear one (whatever calf is tight) and wear during the day while your at home and to bed...will keep compression on the sore area and help it heal better.

Nate
www.rundreamachieve.com

Disagree completely. Rather than really addressing the problem you're suggesting throwing drugs and other aids at it to reduce the effects. That's ok with someone towards the end of their career but this person's a beginner. How's he going to progress?

shels4ever

ss43 wrote: »

Disagree completely. Rather than really addressing the problem you're suggesting throwing drugs and other aids at it to reduce the effects. That's ok with someone towards the end of their career but this person's a beginner. How's he going to progress?

+1
If the calf muscle is tight you need to resolve the cause and not just pop pills, if your have an actualy injury then ibuprofen is great, but its not something that you'd want to be taking ever tim your calf gets a little tight.

RoyMcC

natep219 wrote: »

I get this all of the time. The best thing you can do is ice and take ibuprofen. Better yet, the BEST advice I can give is to go online and buy a pair of skins compression socks and wear them when you are running.

I usually just wear one (whatever calf is tight) and wear during the day while your at home and to bed...will keep compression on the sore area and help it heal better.

Nate
www.rundreamachieve.com[/QUOTE]

It's a long time since I've read such crap advice on this forum :mad:

hobnob101

I finished the couch to 5k a few months back. Like you I'd been largely inactive. I did try to run (without a program) the year before but I found that I spent more time injured than running. So what made the difference?

1. The right shoes. I went to amphibian king in Bray where they do gait analysis. Getting shoes that corrected my pronation (which I was previously oblivious too) made a massive massive difference.

2. Stretching. I didn't stretch before a run, just afterwards (and still do it that way). I spend quite a long time stretching, paying particular attention to calfs and hamstrings in my case.

I'm now on my way to 10k and I've started doing some yoga too. It's really really good! To be honest it's pregnancy yoga I'm doing at the moment (despite being male) along with my partner, but some of the stretches are really beneficial and frankly I don't find it all that easy. I have a friend who is a yoga teacher in Wicklow too. She is putting together some stuff for me that is running specific.

What surprised me most when I started running was how much other parts of my body hurt (arms and back mainly). Yoga improves core strength. Runners who just run tend to be a bit fragile overall apparently.

I did find at the start of the couch to 5k that my muscles were tight sometimes. That's why the rest days are so important. It takes time to teach your body to keep going for 30 mins when it's more used to just sitting on a couch!

Keep it up, it's worth it!