The hamstrings are a crucial muscle used when running because they act as both a hip extensor and a knee flexor. Your calf muscles function to plantarflex the foot during your run. Flexibility in these muscles are crucial because these muscles can become injury prone when subjected to sudden increases in speed or a greater workload. Both of these muscles can become tight when you neglect stretching your muscles before and after your run.
Causes
Tight hamstrings and calves are common among both distance runners and sprinters who have significantly increased their workload or speed. Tightness in the muscles can ease away during exercise but after you stop it can be felt. Tightness is often the result of a mussel strain, causing the muscle to feel tight and some pain. A lack of stretching is the most common cause of muscle tightness. Muscle imbalances can also cause tightness in which the quadriceps are stronger -- or the glutes are weaker -- than the hamstrings.
Treatment
If you do not feel discomfort it is safe to continue running, however, it may be wise to cut back on the intensity or duration of your runs until tightness is alleviated. Icing your muscles can also help reduce tightness. However, the best way to loosen tight calves and hamstrings is to perform daily stretching. Stretch twice a day to gently elongate your muscles. Massaging your muscles can also help reduce tightness and increase blood flow.
Dynamic Stretching
Dynamic stretching refers to stretching with movement. Sports Coach Brian Mac explains that dynamic stretching is crucial before running because it helps warm up the body and reduce muscle stiffness. Leg swings are a dynamic stretch that focuses on loosening the hamstring muscles and allows mobility of the hips. Ankle bounces are also used to dynamically stretch the calves. Stand facing a wall with your hands on the wall for balance. Come up on to your toes and bounce up and down, gently loosening up the calves.
Static Stretching
Static stretching is stretching without movement and should be performed after your run. You should hold each stretch between 30 seconds and two minutes. According to the American Council on Exercise, the supine hamstring stretch and the modified hurdlers stretch are the two most effective stretches for the hamstrings. Hamstrings get the deepest stretch when they are stretched in a seated position. A standing calf stretch or a downward dog Yoga pose can help lengthen the calf muscles. Both focus on pressing the heel to the floor to elongate the calves.
Member Comments