Sore Calves? How to Prevent & Treat Tight Calf Muscles

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If you have tight or sore calves, get stronger and run the right way!
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Sore calves are almost always a result from detraining (stopping the things that make your calves more resilient) and lack of strength. With a focus on strength and proper training, we can make your tight calf muscles feel a lot better!
For more on injury prevention and treatment, hear from 9 pro runners on their best recovery ideas: bit.ly/2UMB7Za
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.
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Опубликовано:

31 май 2024

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Комментарии : 49

@jenniferpham5152 Год назад

Starts at 1:51 1. Avoid hills 2. Self Message (foam roller/ball) 3. Avoid static stretches -Training- 1. Spend time in low-drop/zero drop position 2. Do drills 3. Jumprope (30s-1min) 4. Strength training 5. Eccentric Calf Drops

@comfortlughanochiwaka7064 Год назад

But we have some they put on heels but do not develop y

@hikerJohn 6 месяцев назад

Avoid hills??? The whole point of my training is to be able to run hills . . . I guess the answer is just dont train???. . . I dont think so. The real answer is to train smart and dont overdo it just like with any other sore muscle.

@mutekn0wm0re82 5 месяцев назад

@@hikerJohnhe’s talking about recovery

@hikerJohn 5 месяцев назад

@@mutekn0wm0re82 But virtually everyone says static stretches are good. Jumping rope seemed to cure my achilles tendon pain (but who knows). I still have calf soreness but I never thought it was serious but it made me click the video. This is like the advice for plantar fasciitis. The advice is try EVERYTHING that ever seemed to work for anyone.

@joeparker6990 11 месяцев назад

After suffering from recurrent achilles and calf pain, discovered lowering the heel drop in my shoe. It changed foot strike, taking the stress off those areas. Zero pain since then. With that solved, i had a friend with the same problem, they did the same thing and has had no pain issues since. The take away here is that it can be just an equipment issue.

@tp9795 2 года назад

Wow perfect timing. Been struggling with my calves!!

@Kelly_Ben 2 года назад

Great in depth video! I'd heard something that stuck with me a while back, about how people focus too much on the shoes they wear during training, and not enough on what they wear the rest of the time. It's hard to undo in a 60 minute training session what was done over 10+ hours in the high drop or heeled footwear many people wear daily.

@the1kidcouple210 2 года назад

I've been struggling with this all season! Thank you!

@JackD87 2 года назад

My mind is blown. I had to put off today’s run because my calfs are still in bits from the weekend. Weirdly perfect timing! Any tips for getting round DOMS from S&C? I’m really keen to hit more weights but my recovery takes days and feels like I’ll injure myself if I run the following day.

@htmonaro1969 2 года назад

I've experienced multiple calf issues over the last 8 years, since returning to running. I've always put it down to "old man's calves", I am 62 at the moment. I started a strength program earlier this year, which includes 2 workouts a week with calf raises, double legged with a tennis ball between my ankle and straight and bent leg single legged calf raises. I have built up to holding a 6kg weight in each hand for the double logged and the 6kg weight in the working side of the single legged versions. When I do these in the gym, I have 30kg on the machine for the double legged and 20kg for the single legged versions. I also do the eccentric version with hand weights on another day. I still have calf pain sometimes, but not often. Have you done or intend to make a video on quadricep pain, that is the most problematic issue I face these days. Thanks for the video.

@marksamson9229 2 года назад

Great tips. 👍 thanks Jason

@jayantnagarkar1018 Месяц назад

Good information

@Hootyhoo-jq9vq 2 года назад

Wow! Powerful thoughts and very well presented. I will take your advice and facilitate the recovery process in a more science based manner.

@jabecm 2 года назад

I need this , always feeling soreness after run thanks for the tips

@user-hw5qf6zj1s 2 года назад

Бегайте чаще и не только по прямой комбинируйте трассу, перестанут болеть, бегаю каждый день и ничего не болит

@tinareeves9781 2 года назад

I'm doing my first marathon on Sunday and worried about my legs or calf soreness. Hopefully this will help 🙏 🙂

@landwhale953 2 года назад

I'm interested in your thoughts on incorporating calf raises (straight leg and bent knee) in the strength component, or we should favor eccentric calf drops due to their focus on the achilles / calf at extension? Thanks for sharing your great insights through these videos.

@JasonFitzgerald 2 года назад

I think both have their place! If you have issues with both, include both. If you're healthy and don't seem to have calf issues, you probably don't need to give them much extra attention.

@IT_Farhan 2 года назад

Both are needed. Seated gets the important soleus.

@hikerJohn 5 месяцев назад

@@IT_Farhan My gym got rid of their seated calf raise machine. Now I just incorporate them with leg presses and sometimes with weighted squats (using dumbbells instead of a barbell)

@jbkeith3748 2 года назад

Preach it brother

@jackwright3098 2 года назад

It's not clear to me whey zero drop shoes would be beneficial?

@grahamriley8124 Год назад

The calf drops sorted my Achilles! Do them all the time now.

@graestunes 2 года назад

Hey kinda off topic. But I was wondering why you think my lower back sometimes gets really sore when I’m running? I’m just getting back into running I use to be really serious about it. My lower back was never a problem but for some reason it’s a very annoying problem for me now? Thoughts ?

@Updog89 11 месяцев назад

I had this issue and was told to work on my core strength! It helped!

@eugenemorrison2720 2 года назад

Great stuff, Jason. I see a massage therapist specifically for my legs, and he told me I have the tightest calves he's ever felt... I guess I should address them with a couple of these tips!

@JasonFitzgerald 2 года назад

Strengthen, strengthen, strengthen!

@Hootyhoo-jq9vq 2 года назад

Something that had a bad result for me was getting on the road bike. I have no idea why, but it caused much more soreness.

@LuciTulcea 3 месяца назад

Massage worked for me. My calves were very tight and massaging them was very painful but they became relaxed and the pain in my Achilles tendons disappeared almost completely.

@PerryScanlon 2 года назад

Quantity matters. Timing matters.

@surgezherebchuk3962 2 года назад

Which shoes you recommend?

@JasonFitzgerald 2 года назад

The running shoes that you find comfortable to run in!

@yipikaye 2 года назад

When theres an uphill theres a downhill. How do I run downhills safely during regular runs?

@JasonFitzgerald 2 года назад

Just run easy. Why wouldn't a downhill be safe?

@IT_Farhan 2 года назад

@@JasonFitzgerald the impacts build up fast if you aren’t well built

@michelleharnett1351 2 года назад

I got a bit worried when you said no to bare feet, then breathed a sigh if relief. It is summer here and bare feet is definitely a cultural norm.

@JasonFitzgerald 2 года назад

Going barefoot is very healthy! It's just best not to aggravate an already sore calf with a fair amount of time spent barefoot.

@Jordan-we3eu Год назад

Thanks Coach, just couldn’t take you seriously with those glasses lol

@StrengthRunning Год назад

All work and no play makes Jack a dull boy

@Jordan-we3eu Год назад

@@StrengthRunning 😆😎

@mvzinn111 2 года назад

You said in the video you would put examples of zero drop shoes you love in the description (6:50). I use Zero shoes and Altra, but you didn't share your likes.

@JasonFitzgerald 2 года назад

Oops, forgot! I was specifically going to mention PLAE. I'm wearing them now for casual wear and love them.

@yipikaye 2 года назад

@@JasonFitzgerald what about when running?

@JasonFitzgerald 2 года назад

@@yipikaye Whatever you find comfortable!