Tight muscles

Discussion in 'Health & Fitness' started by G-Man_1991, Apr 16, 2010.

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  1. Evening all, I recently started running and over time I have noticed an increasingly tight muscle below the calf (I think it's the calcaneus muscle or something) and it makes running quite painful along with any walking around that I would naturally do after.

    I've put it down to poor running technique or incorrect footwear but It could easily be a combination of the two. A second opinion would be appreciated.

    Also, I find it very hard to stretch that muscle before and after a run and the only way It feels like it's stretching at all is if I stand on my tip-toes. Any stretching technique for it would also be welcomed with open arms.

    Cheers, Gary
     
  2. I'm not a medical doctor or expert by any means, but my adivce would be to find your nearest running specialist, by which I mean an actual shop that specialises in running not a big chain like JJB. Speak to them, most will have the experience and knowledge and will also be able to check your running gait.

    By this I mean they'll get you on the running machine and video your gait. They will check if you have the correct shoes for your gait. This is a common cause of tight calfs and pain in the calfs. i.e you maybe over pronating and and you are wearing neautral shoes in stead of stability shoes.

    There are plenty of stretching techniques but they won't be any good if you are not wearing correct shoes. I know this from experience and it was the best thing I did when I embarked on my journey for the London Marathon.

    I hope this has been of some use
     
  3. Calcaneus/Calaneum is your heel bone,
    the posterior muscles lower leg are the Gastrocnemus and the Soleus
     
  4. I had tight calf muscles which ended causing a bugger of an injury. My advice is to give yourself much more time to get the muscle to stretch; not just a few seconds, but if necessary hold a gentle stretch for minutes on end, until you feel it ease.

    Search calf stretches on Google. Give it time, and don't push yourself.
     
  5. Cheers for the advice guys, definately going to see a running specialist by the end of the month. Until then, hopefully it doesn't result in injury, that would make Raleigh very interesting!
     
  6. Classical scholars would always refer to the os calcis and not is anglified alternatives.

    What Tommo and Jonno say is tip top.
     
  7. janner

    janner War Hero Book Reviewer

    Strange how things change over the years, when I were a lad I was a reasonable cross country runner, at county level for my school. There didn't seem to be the injuries and attention to detail as there are now.
    Running shoes, I convinced Mother that because of the training levels I was doing ordinary plimsolls wouldn't do and managed to get her to buy me what we then called baseball boots, they came up higher around the ankle and so didn't come off when you hit deep mud in the same way as plimsolls did. To compensate for the extra cost they were bought a size bigger 'cos they'd last longer and I'd obviously grow into them. Just think with all these proper training thingies you have now a days I'd probably been representing the UK in the Olympics :lol:
     
  8. Do the calf stretch where you put one leg back and lean into a wall or something. But instead of keeping the back leg straight and heel on the ground, bend the knee and come onto the toes.

    That stretches your Soleus (area below the calf)

    Also check your running form as you may be running insufficiently and putting to much strain on it. Your not running on your toes are you?
     
  9. damn you pesky kids - tight muscles

    you got me hook line sinker and copy of angling times
     
  10. G-man, you may be correct with the bad technique/trainers comment - though if it was trainers it would probably be affecting both legs, which really just leaves technique...

    You say it only feels stretched when you're on your tip toes... is it definitely your calf or up towards the back of your knee?

    Relax the training, if you must - run on grass or better still aqua jogging ( very little shock impact on your legs) If you can, go see a local physio and get them to have a look at it (GPs will more than likely tell you to rest it up)

    Hope this helps

    Mike
     
  11. So you would prefer the use of Astrogalus to Talus should a question arise?

    No problem :D had to learn both but few use the classical names these days :(
     
  12. I went for my run today with different footwear on (ACTUAL running shoes) so I'm now leaning heavily towards poor technique.

    My strides are quite long and I have been told by my running partner that I'm heavy footed so that in itself is probably the reason for the tight muscle.

    And Deano, tried the stretch and it works a treat, at least for a little while, had to keep doing it every mile or so.
     
  13. What do you do before exercise?

    The most up to date research/advice seems to suggest that it's important that you:
    Do warm up - brisk walk for 5 minutes, jog for a few minutes, then your run.
    Do NOT stretch.

    Likewise, weight training comes after running, never before. Personally, I do mine in separate sessions, normally running in the morning and weight training in the afternoon.
     
  14. I agree for uninjured runners etc, however this guy has knotted muscles in his calf which DO need stretching out. If left as is it will start giving him big problems with Achilles tendons and his Plantar Fascia.
     
  15. My weight training always comes after the run anyway although not straight after, couple of hours gap between at least.

    At the moment I just run without any initial warmup (aside from stretches) so I'm going to take your advice on board Toucan and walk for a wee while. I can just see myself collapsing into the canal I run by one day, either way, I'm most likely destined to die in water :D .
     
  16. Yeah definately do a little warming up before you stretch as its no good stretching cold muscles and you may end up hurting them. Sounds like a minor overuse injury if it goes away and comes back with stretching during your run.

    Consider taking a few days off running and just warm up and stretch the area, if you can bare it lol.
     
  17. Don't worry, I'm not a pussy :wink: , I'll stretch that area as much as I can but If it turns out I can't bare it I'll just head over to my other area and stretch that instead :D .
     
  18. Thats what I thought lol, now im out for a month with bad shin splints and possibly chronic compartment syndrome. Getting tested for it next week, 2 mahoosive needles in my shins, niiice.
     
  19. Perhaps I wasn't clear. I didn't meant to never stretch, I meant not to stretch immediately before running.

    Do stretch after running! Find a set of stretches, hold each one for 30 seconds, and run through them all. Don't "bounce", just push yourself to a mildly uncomfortable limit that you can reasonably hold for the full duration and stay in that position.
     
  20. Any PTI i've seen has always stretched straight after warming up? Personally I would stretch after warming up if my legs are abit stiff or have abit of a strain or something.
     

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