Or is it maybe not even a calf injury at all? Is it something related to another area of the leg? A shin splint? The final step: Gauge the level of pain. A basic scale will do. Sit it on the ground, in front of you with the handle pointed up. Now you sit on the ground, with your legs extended in front of you, one of them resting on top of the handle.
Start with your lower calf on the handle, rolling laterally side to side. Add in some ankle circles in both directions. After a minute or so in this area, adjust the leg so that the middle of the calf is now resting on the kettlebell handle. Repeat the rolling and circles.
After a minute or so here, repeat everything on the upper part of the calf. And of course, repeat ALL of this on the other leg! Since your calves are so dense, excess fluid and blood can pool up in those muscles and might benefit from getting flushed out.
So, add a quick set of calf pumps to your next post-run cooldown. Aim to do this daily. Sometimes, hamstring tightness can result in tight calves.
Get into a deep squat, with your hands on the floor to stabilize yourself. Come up onto your toes as high as you can, and then drop your heels. Repeat this a few times. Foam rolling your calves is as important as rolling out your quads and hamstrings. If your muscles are cramped, you may feel anything from slight discomfort to severe pain. The muscle may feel hard to the touch and even twitch under the skin. Cramping can last anywhere from just a couple seconds to 15 minutes, or sometimes longer.
You may notice cramping right after exercise or up to four to six hours later. Tightness or pain in the calves is often the result of overuse. Activities like running and playing sports can be hard on your calf muscles. Endurance sports are particularly tough on the body.
Marathon runners, triathletes, and older individuals who do lots of strenuous exercises may be at higher risk of developing tight calves or even muscle cramps.
If you notice your calf muscles are tight, regular stretching can help. Try going through the following exercises daily. You may even want to stretch twice a day to start. Ease into all stretching slowly and steadily. Bouncing or stretching too fast may injure your muscles. Start with holding a stretch for a short period of time and work up to longer sessions. Rest, ice, compression, and elevation RICE is good for immediate treatment of muscle issues in the first 48 to 72 hours after you notice tightness and pain.
Following the RICE method helps reduce damage in the muscles. Try using an ice pack for 20 minutes every two hours while resting and elevating the leg. A compression bandage may help keep bleeding and swelling under control. Elevating the area can further help reduce swelling. Together they have got me moving pain free. Their program works! Alana Pollard 22 May Pogo physio has not only helped me get out of pain but has helped me become a better, happier runner.
As soon as you walk through the door you feel welcome and after my first session with Brad I had no doubts he would get me back to my best.
I couldn't recommend the practise more Chantelle Subritzky 08 May I have been going to pogo for 2 years now. Brad and the whole team make every visit there so pleasant. Needless to say my injuries are now easily manageable with a great plan set up to suit my specific needs. I would highly recommend pogo physio. Jarryd McDonnell 15 May Not only the best in the business in regards to diagnosing and treating injuries but have created and built up over time a very rare form of community and environment that makes you feel welcomed, valued and overall like you apart of something bigger than just getting treatment on an injury.
Nick Egstorf 22 Mar I have seen Brad twice now and he is absolutely fantastic. He is incredibly thorough in his assessment, diagnosis and explaination of both the injury and the process of rehab. The pogo practice also has absolutely everything a runner could want for their rehab process. No stones are left unturned in their pursuit for their patients physical best.
From the moment you walk through the door, the team make you feel very welcome and comfortable. Lower Limb.
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