Jogging is an effective exercise to help promote weight loss. Burning more calories, bumping up your metabolism and improving heart health are three benefits of the low impact aerobic activity. Both sudden, acute injuries and chronic, long-term injuries can occur during jogging. Some runners experience the chronic injury of tight calves during and after jogging sessions as they increase the number of miles exercised.
Slow and Steady
Avoid the urge to overexert yourself upon beginning your jogging exercise regimen. This can lead to overtraining and sore or stiff calves. If you haven't exercised in many months or years, start off slow. When building up your endurance, consider wearing a heart monitor to monitor your exercise intensity. Running coach Kirk West suggests keeping your intensity between 60 to 70 percent of your maximum as you build an aerobic base.
Calf Stretch
Lacking flexibility in the lower leg can causes tightness in the calves. Press your hands against a wall, fully extending your arms. Step backward with your right leg. Keep your right leg straight and right heel planted on the ground. Bend your left knee. Push your right heel into the ground to stretch the calf muscle, leaning forward. For a greater stretch move your right leg farther back. Stretch for 30 seconds and switch legs. Keep your shoulders squared, back straight and both feet facing forward during the stretch. This stretch improves flexibility, which alleviates tightness in the calf muscles.
Shoes
The Cleveland Clinic notes that running shoes are the only piece of protective equipment that can help prevent running injuries. Wearing shoes that do not fit you properly can cause foot pain or stiff calves. Consider going to a specialty store where you can buy the appropriate shoes for jogging.
Tips
Do not allow the knee of the front leg to pass in front of the toes and never strain your muscles or bounce during stretching. Address tightness in the calves immediately as this can lead to the painful condition of plantar fasciitis or tendonitis in the Achilles tendons. If calf tightness persists after following the prescribed tips, consider consulting a physician.
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