Optimize Running: Lengthen Your Calves
Most of us opt to do some sort of running (or other cardio workouts like cycling, etc.) to try and be physically active & fit.
If you haven’t been able to prepare your muscles for your exercise routine, chances are the muscles you’ve used will tend to stiffen up after a workout.
It is pretty obvious that we use our lower leg whenever we run and without preparing the muscles of our lower leg (specifically your calves), you might tend to experience some issues on your foot, knee, hips and back later in life, especially if you continue to run without doing any self-care routine on the muscles of your legs.
Running is a high-impact activity that places repetitive stress on the calf muscles. Calf tightness can vary from one person to the next. Most people will experience tightness before a run which eases as they begin to hit their stride.
Other runners will experience tightness while running. For this group, the problem often stems from biomechanical problems in which the foot strikes the ground unevenly and places excessive stress on the calf muscles.
The problem can be further exacerbated by dehydration. The rapid loss of salt through sweat can trigger muscle cramps in the lower extremities (although research shows conflicting factor of what causes someone to have cramps), most especially the feet and calves. Proper hydration before, during, and after a run can help prevent this.
Tightness on your calves can cause issues along our body (back, knee, hips, ankle and feet). Making sure that the calves are at good length is key to prevent running injuries and optimize your running.
If your heel comes up too early because of limited ankle movement, you miss out maximizing your hip extension load and the free energy you get to effortlessly propel you forward.
Lengthen Your Calves in 3 Easy Steps:
- Pre-Run: Dynamic Stretches. Begin your running routine by this dynamic stretch on your calves. Not only this is a great way to stretch your calf tissue(s), as this move also teaches your body how to load your limbs in three planes of motion (3D) during the push — off phase of your running cycle.
2. Post-Run: Static Stretches. The extensibility of your calf muscle(s) sets the stage for how well your hips are able to extend, the length of your stride and the position of your back when you run.
3. Post-Run: Foam Rolling.
Making sure that your body is prepared for your exercise routine is important in preventing injuries and optimize your running. Improving your capacity and keeping the body in balance is key to longevity in any activity.
Let me know what problems you are experiencing when you run. You may send your questions on Instagram and I’ll be happy to answer questions you might have.
