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Sports Massage. Running Clinic. Online Consultations. Tight muscles may result from overuse or cramps, but several treatments and stretches can help. The calf muscles, or gastrocnemius and soleus muscles, are behind the shin bone, just above the ankles. They pull the heel up when a person is walking, running, or standing.
There are many possible reasons why the calf muscles might feel tight and uncomfortable. Keep reading for more information about the possible causes of tight calves and ways to treat or prevent them. Cramps are a typical cause of the calf muscles feeling tight. A cramp is where the muscle suddenly and involuntarily contracts without relaxing.
They also regularly occur in other leg muscles, including the hamstrings and quadriceps in the thigh. People who frequently exercise are at a higher risk of overusing the calf muscles. Continuing to overuse tight calves can lead to more severe injuries. Exercising too vigorously can lead to the calf muscles contracting and abruptly lengthening, and this action produces calf strain.
In severe cases, the same action can cause a tear of the calf muscle. Tight calves may feel hard to touch. The muscles may twitch slightly or feel warm from the inflammation. They can be painful, particularly when under pressure. There can be cramping in some cases.
The cramps will cause further pain, even when there is no pressure on the calf. If there is severe pain in the calves that gets worse under pressure, it is important to see a doctor immediately. These symptoms could indicate a broken bone or severe muscle damage.
Performing certain stretches and exercises is helpful for recovery and preventing tight calves in the future. For example, stretching might reduce the risk of a strain. Strengthening exercises can prevent muscle fatigue for longer. The AAOS recommend a standing wall stretch to help prevent muscle cramps in the calves. To perform a standing wall stretch:. Muscle cramps typically resolve without treatment. An injured muscle may tighten up to protect itself. Gait analysis on a treadmill can identify this and orthotic inserts may be prescribed to correct this.
Tight calf muscles may have developed gradually over a period of months by not stretching enough before and after training. Tiny micro-tears in the muscles cause them to go into spasm. When they are in spasm or contracted then blood cannot easily get into them. The muscles have squeezed the blood out like a sponge. If the muscles do not get enough blood then they will not get enough nutrients and so will tighten up to protect themselves and weaken and so on. Failing to stretch regularly can result in adaptive shortening and one of the most common causes of tight calf muscles is wearing high heels.
Wearing heels on a regular basis is causes adaptive shortening of the muscles. Compartment syndrome occurs where the muscle becomes too big for the sheath surrounding the muscle causing pressure, sometimes pain, and restricted movement.
You might not be stretching enough even though you think you are. You might be stretching too hard. If you force the muscle the stretch reflex is triggered which contracts it.
By going against this you are damaging the muscle. Stretch gently, do not bounce, ease into it and feel the muscle stretching. If it is just one leg that is tight you could have pressure on the sciatic nerve which causes the tightness. You should get this sorted out first by visiting a professional practitioner. It might be you have compartment syndrome. If pain or tightness comes on during a run and eases when resting this may be a possibility. Try the plantar fasciitis night splint which is worn on the foot overnight and is very effective in preventing the calf muscles from tightening up overnight.
The calf muscles consist of the larger gastrocnemius muscle and the soleus muscle which is located deeper and lower down the leg. To effectively stretch both these muscles exercises should be done with the knee bent as well as straight. To stretch the big gastrocnemius muscle the back leg must be kept straight. Stand with the leg to be stretched at the back and hands on a wall at shoulder height. Bend the front knee and lean forward, keeping the back knee straight and pushing the heel down into the floor.
When you can feel a stretch, hold for 20 seconds. If the stretch eases, lean further forwards until you can feel it again. But do not push too far in the early stages. Perform 3 repetitions and repeat this times a day. To stretch the deeper soleus muscle the knee of the leg to be stretched needs to be bent.
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