FEELING GREAT: How to fix tight sore calf muscles after running

Let me try and talk you through this, so that you can try and avoid it too: The “phenomenon” of feeling like you’ve been “shot” in the back of the leg is something that I hear a lot – and it’s the big give away that the person telling me has actually pulled a calf muscle.

A lot like hamstring muscles, calf’s tear with little warning and often happen as a result of being overly tired, dehydrated or from running a hilly route.

I note Andy’s age too. At “41” many begin to suffer these kinds of out ‘of the blue’ problems and I’d bet without even seeing Andy that he has had, in the past, some kind of problems with a stiff or aching Achilles tendon.

Maybe not enough to cause any concern, but just a sign like feeling extra tight on a morning or late at night.

And what’s happening is this: the Achilles and calf are connected. So, if one of them tightens, so does the other. And if you keep pulling at one of those muscles, eventually it will tighten, and that’s what happens when the muscle pop occurs – reality is, they’ve just torn a muscle.

To help ease the pain, ice is a good place to start. And for the first few days no running and limit walking.

After that, it’s important to do controlled stretching routines (after about 7-10 days) and from then massage, more stretching and after about 14 days or so, start strengthening of the calf muscle too.

My big tip on this: Do not rush back too soon. Rarely will a true calf strain heal SAFELY, any quicker than 3-4 weeks. If you want to know more about the exact steps you need to take, please download my free sports injury report to help keep you safe and active: www.paulgoughphysio.com/sports-injury-clinic