Tight calf muscles are a common problem for runners, especially those training for a long distance event such as a marathon. The problem can often pop up at the worst times, such as right in the middle of a race.
You’ll feel a gradual tightening in your calf muscles when running. Sometimes the pain will go away while running, but then comes back after you stop.
It’s important to address the causes of your calf pain and take steps to prevent and treat it. While tight calves may just be a nuisance, they can lead to other more serious issues such as muscle pulls or stress fractures. So don’t ignore them!
Causes of Tight Calf Muscles
There are numerous possible reasons for tight calf muscles:
- They’re often caused by increasing your mileage too quickly and/or not stretching properly.
- Sometimes tight calves are due to a biomechanical problem that can be corrected with the right running shoes or orthotics.
- Distance runners, triathletes, and older people are definitely at a higher risk of developing tight calf muscles.
- Running in old, worn-out running shoes that are not cushioned or supportive is a potential cause.
- Not staying properly hydrated can also be a factor, so make sure you’re staying hydrated during the day and while exercising. You’ll know you’re hydrated if your urine is a light yellow color.
- Tight calves are also very common among runners dealing with plantar fasciitis (PF), so take steps to prevent and treat PF if you also have some heel pain.
How to Treat Tight Calf Muscles
Sometimes treating calf pain can be as simple as fixing your running shoes. If you haven’t already, go to a running specialty store to make sure you’re wearing the right running shoes for your feet.
Even if you’re running in the right shoes, they may have lost their cushioning and support. Make sure you replace your running shoes every 300 to 400 miles.
Stretches and Exercises for Tight Calves
If a calf cramp or tightness strikes in the middle of a run, stretching the muscle is the best immediate fix.
Find a curb and rest the forefoot of the leg that’s cramping on the curb. Slowly lower your heel off the curb and hold for 30 seconds.
Here’s another good calf stretch:
Stand near a wall with one foot in front of the other, front knee slightly bent. While keeping your back knee straight and your back heel on the ground, lean toward the wall. You should feel the stretch along the calf of your back leg. Hold for 30 seconds.
Yoga is very beneficial for runners who are experiencing tightness. One of the best yoga positions for runners is the downward-facing dog pose. Get instructions for how to do this simple yoga move.
You should also make sure you’re strengthening your calf muscles. You can do simple exercises such as toe raises and heel raises.
Physical Therapy
If your calves are chronically tight, you may need to see a physical therapist, who can massage your calves and prescribe stretches, exercises, and other treatments. You may want to schedule regular deep tissue massages, especially if you’re in the middle of marathon training.
You can also use a foam roller or other massage tool to do some self-massage.
Compression sleeves or socks
Some runners get relief from wearing compression socks or sleeves over their lower legs. They may help improve blood flow to the calf muscles and relieve pain while running.
When to See a Doctor
If the pain persists for more than two weeks, make an appointment with a sports doctor. In some cases, you may need to get running shoe inserts or custom orthotics to correct a biomechanical issue. Your doctor can also rule out any other possible (not running-related) causes of your tight calf muscles.
How to Prevent Tight Calf Muscles
Follow these steps to keep your calf muscles flexible and pain-free:
- Running in the wrong running shoes for your foot and gait can lead to calf pain, shin splints, and other issues. Go for a running shoe fitting at a running specialty shoe and get recommendations for the best running shoes for you.
- Make sure you replace your running shoes every 300-400 miles so they’re providing the proper support and cushioning you need for running.
- Tight calves are a very common overuse injury, so don’t increase your mileage or intensity too quickly. You should increase your weekly mileage by no more than 10% each week.
- Again, be sure to stretch your calves (using the stretches described above) after every run. Yoga poses like downward dog, warrior I, and runner’s lunge can target the calves and hamstrings, improving flexibility and reducing muscle tightness.
- A home remedy that some runners swear by is pickle juice. Although it sounds bizarre (and perhaps not too appealing), runners and other athletes have found that even just a few sips of pickle juice can zap a muscle cramp.
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
