Calf tightness in the evening??

emmy15rocks

I've started running regularly just before my evening meal. Later in the evening I get this tight feeling in my calf, like it might cramp or something. I stretch before and after my run- is there something I'm missing? Maybe someone could suggest some calf stretches as I only know a few. Thanks in advance!

DangerousDUCK

It might be any area of weakness, try doing some work to strengthen the calf muscles, keep up the stretches and PNF calf stretches are an option and easily administered on yourself.

Terry

JustMe2691

http://www.fitday.com/fitness-articles/fitness/stretching/the-5-most-effective-calf-stretches.html

stevesample76

Try foam rolling. If you dont want to buy a foam roller you can roll up a towel, use a tennis ball or even use a rolling pin.

emmy15rocks

Thanks guys I live with someone who has a foam roller so I might try and borrow his!

TraceSing

You could also try taking magnesium ... I bought the powder form (magnesium citrate) that you mix a scoop of in a 1/2 cup of boiling water... I then add a half cup of cold water (it's fruit punch flavored) and drink that at night before bed. It helps with muscle cramps and leg pain... helps with restless leg syndrome as well. Really helps to take away the aches and pains and relaxes me.

kathydraperfitness

Be sure that you are holding those stretches for at least 10-30 seconds. Make sure you have good shoes if you are doing a lot of miles - Preferably get fitted at a good running store that looks at your gait and the wear on your older shoes.

emmy15rocks

TraceSing wrote: »

You could also try taking magnesium ... I bought the powder form (magnesium citrate) that you mix a scoop of in a 1/2 cup of boiling water... I then add a half cup of cold water (it's fruit punch flavored) and drink that at night before bed. It helps with muscle cramps and leg pain... helps with restless leg syndrome as well. Really helps to take away the aches and pains and relaxes me.

I want to see if I can get rid of this naturally first but I will write this down in case I need to try it!

kathydraperfitness wrote: »

Be sure that you are holding those stretches for at least 10-30 seconds. Make sure you have good shoes if you are doing a lot of miles - Preferably get fitted at a good running store that looks at your gait and the wear on your older shoes.

Yeah my old shoes were awful! I got new ones that are better suited to my foot arch and the way that I run and they are super comfy!

FatOldManMN

Eat a banana.

emmy15rocks

FatOldManMN wrote: »

Eat a banana.

I eat banana in my smoothie for breakfast if that counts? Or do you mean after my run?

inked_Calimom82

You might not be stretching enough or even too stretching too hard. U can damage the muscle if u are forcing it. Are u stretching gently and easing into it and feelin the muscle stretching? Is the tightness in just 1 calf or both? If it's just 1 you could have pressure on the sciatic nerve which is what causes tighness and should be looked at by a professional. You could also try wearing a plantar fasciitis night splint that is really effective in preventing tightness at night. Not sure which stretches u know but I do the Gastrocnemius stretch (stand with back leg fully straight, hands on the wall at shoulder height. Bend front knee & lean forward, keeping back knee straight & pushing heel down into floor) and Soleus muscle stretch (lean against wall with leg to be stretched at the back. Bend knee keeping your heel in contact with the ground until u feel a stretch. Hold 15-30 seconds and repeat 3 times. Make sure to keep the knee bent of the leg u are stretching). U can also try toe touches standing up, sitting down, grab your toes and pull toward you. Bounce up and down on a curb, stretching the calves about 20 times. You can also try calf raises to help strengthen your calve muscles. I've also heard some people use a foam roller and have zero problems now so that could be something to look into. Make sure your hydrated and also wearing the right shoes. Hope this helped good luck

emmy15rocks

inked_Calimom82 wrote: »

You might not be stretching enough or even too stretching too hard. U can damage the muscle if u are forcing it. Are u stretching gently and easing into it and feelin the muscle stretching? Is the tightness in just 1 calf or both? If it's just 1 you could have pressure on the sciatic nerve which is what causes tighness and should be looked at by a professional. You could also try wearing a plantar fasciitis night splint that is really effective in preventing tightness at night. Not sure which stretches u know but I do the Gastrocnemius stretch (stand with back leg fully straight, hands on the wall at shoulder height. Bend front knee & lean forward, keeping back knee straight & pushing heel down into floor) and Soleus muscle stretch (lean against wall with leg to be stretched at the back. Bend knee keeping your heel in contact with the ground until u feel a stretch. Hold 15-30 seconds and repeat 3 times. Make sure to keep the knee bent of the leg u are stretching). U can also try toe touches standing up, sitting down, grab your toes and pull toward you. Bounce up and down on a curb, stretching the calves about 20 times. You can also try calf raises to help strengthen your calve muscles. I've also heard some people use a foam roller and have zero problems now so that could be something to look into. Make sure your hydrated and also wearing the right shoes. Hope this helped good luck

Thanks I will try all of this! It's both calves (not necessarily at the same time) so I think it is related to stretching. I have been thinking about it and I think my stretching often focusses more on my hamstrings rather than calves so this could be why! I'm also working on drinking more water throughout the day

inked_Calimom82

emmy15rocks wrote: »

inked_Calimom82 wrote: »

You might not be stretching enough or even too stretching too hard. U can damage the muscle if u are forcing it. Are u stretching gently and easing into it and feelin the muscle stretching? Is the tightness in just 1 calf or both? If it's just 1 you could have pressure on the sciatic nerve which is what causes tighness and should be looked at by a professional. You could also try wearing a plantar fasciitis night splint that is really effective in preventing tightness at night. Not sure which stretches u know but I do the Gastrocnemius stretch (stand with back leg fully straight, hands on the wall at shoulder height. Bend front knee & lean forward, keeping back knee straight & pushing heel down into floor) and Soleus muscle stretch (lean against wall with leg to be stretched at the back. Bend knee keeping your heel in contact with the ground until u feel a stretch. Hold 15-30 seconds and repeat 3 times. Make sure to keep the knee bent of the leg u are stretching). U can also try toe touches standing up, sitting down, grab your toes and pull toward you. Bounce up and down on a curb, stretching the calves about 20 times. You can also try calf raises to help strengthen your calve muscles. I've also heard some people use a foam roller and have zero problems now so that could be something to look into. Make sure your hydrated and also wearing the right shoes. Hope this helped good luck

Thanks I will try all of this! It's both calves (not necessarily at the same time) so I think it is related to stretching. I have been thinking about it and I think my stretching often focusses more on my hamstrings rather than calves so this could be why! I'm also working on drinking more water throughout the day

Your welcome glad I could help. Do u know how many ounces of water u should be drinking? You have to calculate your weight by 2. So a person weighing 140 pounds would be divided by 2= 70. That's 70 ounces every day.

emmy15rocks

inked_Calimom82 wrote: »

emmy15rocks wrote: »

inked_Calimom82 wrote: »

You might not be stretching enough or even too stretching too hard. U can damage the muscle if u are forcing it. Are u stretching gently and easing into it and feelin the muscle stretching? Is the tightness in just 1 calf or both? If it's just 1 you could have pressure on the sciatic nerve which is what causes tighness and should be looked at by a professional. You could also try wearing a plantar fasciitis night splint that is really effective in preventing tightness at night. Not sure which stretches u know but I do the Gastrocnemius stretch (stand with back leg fully straight, hands on the wall at shoulder height. Bend front knee & lean forward, keeping back knee straight & pushing heel down into floor) and Soleus muscle stretch (lean against wall with leg to be stretched at the back. Bend knee keeping your heel in contact with the ground until u feel a stretch. Hold 15-30 seconds and repeat 3 times. Make sure to keep the knee bent of the leg u are stretching). U can also try toe touches standing up, sitting down, grab your toes and pull toward you. Bounce up and down on a curb, stretching the calves about 20 times. You can also try calf raises to help strengthen your calve muscles. I've also heard some people use a foam roller and have zero problems now so that could be something to look into. Make sure your hydrated and also wearing the right shoes. Hope this helped good luck

Thanks I will try all of this! It's both calves (not necessarily at the same time) so I think it is related to stretching. I have been thinking about it and I think my stretching often focusses more on my hamstrings rather than calves so this could be why! I'm also working on drinking more water throughout the day

Your welcome glad I could help. Do u know how many ounces of water u should be drinking? You have to calculate your weight by 2. So a person weighing 140 pounds would be divided by 2= 70. That's 70 ounces every day.

Oh I hadn't heard about this! I was just working on the 8 cups a day idea. I will calculate mine!

sofaking6

Two minutes in downward dog after every workout has really helped my calves stretch out and feel better. It took a couple of months tho but it's worth it (hopefully you find some short term help as well!)

emmy15rocks

sofaking6 wrote: »

Two minutes in downward dog after every workout has really helped my calves stretch out and feel better. It took a couple of months tho but it's worth it (hopefully you find some short term help as well!)

Thanks