Calf Muscle – Stiffness in calf muscle after running for long distance?
4 min read
Asked by: Elizabeth Adamson
Most people will experience tightness before a run which eases as they begin to hit their stride. Other runners will experience tightness while running. For this group, the problem often stems from biomechanical problems in which the foot strikes the ground unevenly and places excessive stress on the calf muscles.
Why are my calves so stiff after running?
Runner’s frame (or body) weight. Surplus frame weight can create tightness due to the excessive loads being placed on the hard working calves at the time of impact (shock absorption) and also the time of propulsion generation during toe-off. To read more click through, The Role That Body Weight Plays in Injury Onset.
How do you get rid of tight calves after running?
Stretches to relieve tight calves
- Stand near a wall with one foot in front of the other, front knee slightly bent.
- Keep your back knee straight, your heel on the ground, and lean toward the wall.
- Feel the stretch all along the calf of your back leg.
- Hold this stretch for 20-30 seconds.
How long does calf stiffness last?
They can last for as little as a few seconds or up to 15 minutes or more. For frequent cramping, it might help to stretch and exercise the calves more regularly. If overuse is causing the tight calves, take a break from any activity that may cause the calf muscles to strain.
What causes tightness in calf muscles?
There are a few non-exercise causes of a tight calf muscle as well. Deep vein thrombosis (DVT) is one. DVT is when a blood clot forms deep in the leg’s vein. This can create a feeling of tightness, soreness, or pain in the calf.
Is it OK to run on sore calves?
#2: Do Not Run If the Leg Soreness Is Localized
On a related note to pain, if the soreness in your legs is isolated to one area, particularly if it’s unilateral, it may be best to rest. For example, if your right shin is sore, it’s wiser to take a rest day or try low-impact cross-training.
How do you massage tight calves?
So find your way your way up to where the tightness is and then just hold just keep that pressure on. And after 20 30 sometimes 40 seconds. You will feel it relax under your thumb.
Does heat help tight calf muscles?
Heat helps reduce muscle pain, stiffness and spasms. It increases the blood flow to soothe the nervous system and relax your joints and muscles. Heat can be used before exercising to loosen up tight muscles. To apply heat, use a heating pad, a hot wet towel or warm shower.
When should I be concerned about calf tightness?
A leg that is swollen, pale or unusually cool. Calf pain, particularly after prolonged sitting, such as on a long car trip or plane ride. Swelling in both legs along with breathing problems. Any serious leg symptoms that develop for no apparent reason.
How do I know if my calf pain is serious?
Symptoms that might indicate a more severe condition include:
- swelling.
- unusual coolness or pale color in the calf.
- tingling or numbness in the calf and leg.
- weakness of the leg.
- fluid retention.
- redness, warmth, and tenderness of the calf.
What does it mean when your legs feel tight?
Heavy legs can feel achy, tired, painful, and quite stiff. Your legs might appear swollen as a result of circulatory problems. Varicose veins may make your legs seem bumpy. Circulation problems in the legs can also cause sores that are slow to heal and give them a pale or bluish appearance on the skin.
Does dehydration cause calf pain?
You may particularly experience leg cramps in your calf muscles and thigh muscles. You may also have involuntary contractions like muscle spasms. Dehydration also decreases blood volume. That means your muscles and organs have less blood flow, resulting in cramps and spasms.
Why are my leg muscles so tight?
Overtraining or overuse.
Tight muscle in the legs can also occur due to overtraining. When you work your quads, hamstrings, or any other muscle in the leg, the muscle fibers contract. Work them too hard and they may not release. This leads to muscle stiffness and pain.
Can sitting too much cause tight calf muscles?
And it definitely inhibits your exercise performance—you can’t, for example, sit for eight hours at work and then get up and run five miles without it affecting your body. All that sitting results in tight leg muscles and other issues.
How do I relieve calf pain?
Care and Treatment
- Rest: Avoid walking or running with calf muscle pain. …
- Ice: Put an ice pack or cold compress on your calf muscles for 20 minutes every two hours. …
- Compression: Apply a compression bandage or wrap to your calf. …
- Elevation: Lift your leg into an elevated position, preferably above the level of your heart.
