Tight calves can change your stride and raise your injury risk. Try these three approaches to improve mobility before or after a run.
Stretching can help improve our flexibility and range of motion, prevent injury and lessen muscle imbalances.
When overworked, our muscles can feel tight, sore, cramp, and even hard or warm to the touch. If calves are weak & tight, foot and ankle injuries become more likely.
The calf is made up of two different muscles: the gastrocnemius and the soleus. Proper calf mobility is important for running as it helps absorb impact through our feet, then lifts the heel to push off our toes.
1. Foam rolling
Foam rolling is recommended for both before and after exercise. Also known as Self-Myofascial Release (SMR), it is used to reduce trigger points and inhibit overactive muscles.
2. Static stretches
Static stretches are used to lengthen overactive muscles before or after exercise. Take the calf muscle to the point of tension and hold for 30 seconds.
3. Dynamic stretches
Dynamic stretches increase flexibility through momentum to take a joint through a full range of motion. This technique is best as a preactivity warm up for those who have a stable core, tissue extensibility, and good control. Dynamic stretches such as calf raises can help activate calf muscles prior to a run to improve mobility.
You can progress to a single leg calf raise or on a stair/curb. Try downward facing dog and pedal out your feet.