As riders, we use our legs often and strenuously. All that power required to climb hills and go after Strava segments can eventually leave you with tight leg muscles. And when those leg muscles do get tight and sore, it’s naturally to want to stretch them out. But that’s not always the best course of action.
While stretching has its place in your routine, it doesn’t always help tight leg muscles feel better and sometimes, it can make this issue worse. That’s because a “tight” leg muscle is not always what it appears.
“What people commonly feel as ‘tight’ muscles are muscles that have knots or adhesions, otherwise known as trigger points, ” says physical therapist Tom Biggart, C.S.C.S., C.I.S.S.N., co-owner of EBM Fitness Solutions in Danvers, Massachusetts. “Though it’s not exactly the same, if you imagine your muscle like a rope and you put a knot in it, the muscle will actually stretch, but it will feel tight because the ends are fixed.”
Tight Calves? Forget Calf Stretching
Bodywork is the answer here. “Massage is great obviously, but most of us can’t get a massage every day—or even the day we feel tight, ” says Biggart. This is where foam rolling becomes your best friend. “Foam rolling breaks up the restriction and helps return the muscle to its normal resting position to take away the sensation of tightness, ” he says.
If you’re really tight or have been living with muscle tightness for some time, you won’t roll it out in one session, of course. “This is one of the rare circumstances where the more it hurts, the more you need to do it, ” says Biggart, noting that frequency—not intensity—is key.
“Roll your tight muscles a minimum of once a day for 10 days to two weeks, or until you feel relief, ” says Biggart. “Two to three times a day is even better. Keep the rolling sessions brief—three minutes is plenty—but roll them frequently.” Prevent future muscle tightness by rolling out once a day or on days you work out.
Injury Proof Your Body: Calves And Shins
Your muscles respond to what you teach them. If you sit all the time, they’ll get “stuck” in that posture. That’s why it’s important to train tight muscles to work through a healthy range of motion with exercises like squats and lunges.
In 2011 found that exercisers who did resistance training for five weeks improved their hamstring and hip flexibility as well as their peers who participated in a static stretching program.
Found that a 10% increase in strength training volume reduced the risk of injury by more than four percentage points. In other words, incorporating strength training into your routine can help ward off tight and sore muscles, that could potentially lead to injuries.
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Stretching is a fine complement to bodywork and dynamic exercise like resistance training, but it’s important that you set it up correctly, so you’re actually stretching the muscle that is “tight, ” something many fail to do, says Biggart. “Your body follows the path of least resistance, so often if you’re tight in one area, your body will get the motion it needs from adjacent muscles, ” he says.
For example, if you prop your foot up on a bench and round your back to reach your toes, you’re not really stretching your hamstrings as much as you think; instead you are increasing neural tension and stretching the sciatic nerve, which runs down the back of the leg. “You should only feel the stretch in the targeted muscle. Your hamstring runs from the bottom of your butt to the back of your knee. If you feel the stretch in your calf, you’re doing something wrong, ” he says. Focus on isolating and stretching only the muscle that needs it.
Keep in mind that every movement you do travels through your core muscles. When they’re weak, they can’t stabilize you properly, which sets the stage for poor posture and unhealthy movement patterns that can lead to knots and tight muscles, says Biggart. Make core strength a priority and practice those push-ups, planks, bridges, and V-ups at least three days a week.
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Selene Yeager is a top-selling professional health and fitness writer who lives what she writes as a NASM certified personal trainer, USA Cycling certified coach, Pn1 certified nutrition coach, pro licensed off road racer, and All-American Ironman triathlete.
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The calf is comprised of two muscles — the gastrocnemius and the soleus. These muscles meet at the Achilles tendon, which attaches directly to the heel.
Calf pain varies from person to person, depending on the source of pain, and can vary in nature. For some people, calf pain feels like a dull, aching, or sharp pain in the back of the lower leg, sometimes with tightness.
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Calf pain can result from several different causes and can be associated with other health conditions. While you can often treat calf pain at home, other instances may require immediate medical attention.
Cramps can be caused by dehydration, exercise, injuries, and mineral deficiencies. They can also be associated with more serious conditions such as:
Of the United States population over 60 years of age may experience leg cramps at night, or nocturnal leg cramps. These cramps mostly affect the calf muscle and can be related to other conditions or to taking certain medications, including beta-blockers, diuretics, and statins.
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Muscle strains usually occur due to fatigue, overuse, or improper use of a muscle. For example, starting a new exercise regimen or increasing exercises involving the legs can strain your calf muscle. This may include exercises like:
You’ll usually feel a muscle strain as it occurs and notice the sudden onset of pain, soreness, and limited range of movement.
Achilles tendonitis is caused by overuse, strain, or stress on the Achilles tendon, which connects the plantaris, gastrocnemius, and soleus muscles in the back of the ankle. Common symptoms can include:
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Sciatica results from issues with the sciatic nerve. This nerve controls muscles in the lower leg and back of the knee. It can cause pain, numbness, and tingling in the lower back. It can stretch down the leg to the calf and other muscles.
A contusion, or bruise, is the result of trauma, like a fall or blow. The trauma causes capillaries beneath the skin to burst, which causes discoloration. Bruises typically heal on their own.
This condition is a common complication of diabetes. It can result from having high blood sugar for an extended period of time. This can result in nerve inflammation and damage. Genetic factors may also play a role.
Why Do I Have Tight Muscles In My Legs And How Do I Ease It?
It is important to see a doctor regularly if you have diabetes and symptoms of DPN. Gaining improved control over your blood glucose levels can lessen symptoms. A doctor may prescribe medications to help ease symptoms that disturb your sleep or daily activities.
Deep vein thrombosis (DVT) is the result of a blood clot forming in the deep vein in the arm or leg, including the calf. Multiple factors and conditions can cause DVT. These may include:
Acute compartment syndrome is a serious condition that happens when too much pressure builds up within the muscles. Typically, this occurs after you’ve experienced a major injury to the area, like a fracture or broken bone. Anabolic steroid use or constricting bandages may also cause the syndrome. The pain associated with acute compartment syndrome may be more severe than the injury itself.
Tight Calves Or Calf Pain When Running?
People can also develop chronic compartment syndrome. This causes leg pain during exercise. The pain stops when the exercise is stopped. It can also cause:
Physical therapy may help relieve pain for people with chronic compartment syndrome. Surgery may also be an option if this does not provide relief.
Treatment methods for calf pain vary depending on the cause. For calf pain caused by overuse or mild-to-moderate trauma, a doctor may suggest the following:
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For calf pain caused by conditions like DVT, compartment syndrome, or DPN, you may need medical intervention. This may include surgery or medication.
Calf pain can feel like a dull, aching, or sharp pain in the back of the lower leg. It may occur with tightness or swelling.
If your symptoms are severe or do not resolve on their own within a few days, it’s best to see a doctor for diagnosis and treatment.
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Has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.Hyperextended knees are common injuries for athletes. Mild hyperextensions won’t require surgery,
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