Tight calves are a common complaint. The chances are you have felt that uncomfortable tightness in your calves as some point. Whether you’re a runner, gym goer, weekend walker, or someone who spends long hours at a desk, calf stiffness can impact everything from your walking pattern to your risk of injury.
What muscles make up the calves?
The calves are the muscles that make up the back of your lower leg, primarily made up of three muscles.
- Gastrocnemius – the largest and most visible muscle.
- Soleus – a deeper muscle that lies beneath the gastrocnemius.
- Plantaris – a small muscle that runs between the gastrocnemius and soleus, with its tendon inserting into the Achilles tendon.
These muscles work together to allow movement such as standing, walking and running, jumping, standing on toes and supporting and stabilising the surrounding joints.
They are always working, especially if you are active, standing for long periods or even just walking around occasionally during the day.
Why do the calves become tight?
Overuse or repetitive activity – using your muscles often without enough rest or recovery can cause the muscles to become overworked and tight.
Lack of stretching – if you’re not regularly stretching, especially after exercising your muscles will shorten over time, leading to a reduced range of motion and tightness.
Improper footwear – shoes that are not supportive, the incorrect size or high heels can place extra strain on your calves.
Sedentary lifestyle– being inactive can ironically cause tightness as the muscles stiffen, shorten and weaken.
Biomechanical issues – Whether you’re a runner, gym goer, weekend walker, or someone who spends long hours at a desk, calf stiffness can impact everything from your walking pattern to your risk of injury.- poor running form, leg discrepancies and flat feet can call cause calf muscles to work overtime, leading to tightness.
What to do when your calves are tight?
- Stretch
- Using both dynamic and static stretches will allow the muscles to lengthen, relieving tightness. Some stretches to try are:
- The standing calf stretch – put one foot in front of the other and bending the front knee slightly push against a wall, whilst keeping the leg behind straight.
- The seated calf stretch – put an exercise band around the middle of the foot and pull the band towards you making the point toe up.
- The downward facing dog stretch – Get in a downwards dog position lift your hips up and back into an inverted “V,” gently “pedal” your heels—bending one knee while pushing the opposite heel toward the ground to stretch each calf.
- A calf raise – use a stair with your heel overhanging, push your foot down and then go on tip toes to feel a stretch through the calf.
- Using both dynamic and static stretches will allow the muscles to lengthen, relieving tightness. Some stretches to try are:
- Massage
- Massage on the calves and surrounding areas can reduce muscle pain and tension, increase blood flow and improve mobility.
- Foam rolling
- Using a foam roller will help relieve tension within the calves as it applies a pressure to the muscles and surrounding fascia, leading to increase in flexibility and movement.
- Heat therapy
- Applying heat may relax the muscle and reduce stiffness. This can be done by applying a warm compress or taking a hot bath.
- Stay hydrated
- When a muscle is dehydrated it can increase the chance of cramps and tightness, making sure you are drinking enough water throughout the day may relieve these symptoms.
- Gentle activity
- Activities such as walking or cycling can help reduce stiffness while also contributing to a healthier lifestyle.
How to prevent tightness in the future?
- Continue to stretch – make stretching a key part of your routine, not just before and after physical activity. A few minutes a day can make a big difference.
- Strengthen the calves – incorporate strength training to build up resilient calves. Strengthening exercises such as single leg calf raise, farmers walk on toes, box jumps, and skipping are good to add into your gym routine.
- Wear proper footwear – wearing suitable footwear may sound simple but try to wear shoes that give your feet support and provide comfort, so this can take away unnecessary pressure from your calves.
- Warm up before activity – stretching will enhance muscle readiness and increase blood flow to the calves, making them ready for physical activity.
- Cross training – make sure to switch up your workout routine and incorporate different training styles /exercises to prevent overtraining your calves.
When to see a professional?
If calf tightness is persistent, painful or affect your general mobility, it may be more than just tightness. Conditions such as Achilles tendinopathy, planter fasciitis and muscle strains can all present with calf tightness. It is important to get it checked by one of our physios if the symptoms are worsening.
Tight calves are common – but they don’t have to be a burden on your everyday life. With consistent stretching, correct footwear and regular movement you can keep your calves flexible, functional and pain free. Book an appointment online.
