3 Methods to Fix Tight Calves & Prevent Running Injuries

With the closure of gyms during this circuit breaker, many are turning to running as a regular form of cardio instead. While it is a good way of keeping fit, if not careful,running can lead to injuries。运行伤病的一个可能的原因是严格的牛犊。在这篇文章中，我们的物理治疗师，Hui Linshares 3 methods which could help fix your tight calves and prevent running injuries – stretching, self massage and strengthening.

Stretching to Relax Tight Calves

Stretching is the most common and easiest method to relax tight calf muscles. There are 2 muscles that make up the bulk of our calves,腓肠肌和比目鱼肌。这2块肌肉附着于骨骼不同。这意味着，为了拉长你的小腿好，你需要做的2个不同的延伸同时针对肌肉。您可以执行这些延伸3倍的冷却的一部分。

To stretch the Gastrocnemius:

1. Get into a lunge position
2. Keep Back Knee straightened
3. Bend front knee and lean weight forward as far as possible while keeping the heel of your back foot flat on the floor
4. 你应该感到舒展你的小腿的上部
5. Hold each stretch for 30 seconds, repeat on the other side.

To stretch the Soleus:

1. Get into a lunge position
2. Keep Back Knee bent
3. Bend front knee and lean weight forward as far as possible while keeping the heel of your back foot flat on the floor
4. 你应该感到舒展你的小腿的底部
5. Hold each stretch for 30 seconds, repeat on the other side.

Self Massage to Release Tight Calves

As massages are considered non-essential services during the circuit breaker, self massage is the next easiest thing to do. If you do not have any equipment at home, you can always use your fingers or elbows to get into those sore spots. You can either sit down in a chair or on the floor with the leg to be massaged positioned on top of the other in a figure 4 position. This allows you to easily access the calves with your fingers or elbows. If you have a massage ball or foam roller, position this under your calves and slowly lean your body weight onto it. Find the part of the muscle that feels the most sore and hold the pressure there for a while until the soreness eases off.

Dos:

• Aim for a slight soreness that is within your pain tolerance. It shouldn’t feel too uncomfortable.
• 洗热水澡或热敷为小腿肌肉后自我按摩，将是最放松即可。这最大限度地提高了按摩的效果。

Don’ts:

• 使用压力太大 - 关键是不要引起疼痛的最高金额，因为这会导致你的肌肉紧张起来，而不是，因此击败的目的。

加强犊牛修复气密性和防止受伤

The last thing you can do to fix your tight calves will be to strengthen them. As contrary as it might seem, sometimes the tightness we feel in our calves is a result of our calves being weak. Running requires our calves to work very hard. If our calves are not strong enough to tolerate the demands placed upon them when running, they tend to tense up more in order to force themselves to work harder. This results in tight calves. Relaxing them by stretching and massage will only provide short term relief. The moment running is resumed, the same problem will occur and the calves will tense up again.

The long term solution to fixing tight calves would be to strengthen them. A simple exercise will be single leg tip toeing. As mentioned, there are 2 muscles in your calves. Hence, to strengthen both of them, we need to do 2 different variations of tip toeing.

如何执行单腿趾尖加强腓肠肌和比目鱼：

1. 抬起一条腿，保持在载体上，如果平衡是一个问题。
2. To strengthen the Gastrocnemius,tip toe with your knee straight。
3. To strengthen the Soleus,提示脚趾弯曲膝盖。
4. 重复练习每一个对每个重复10次，并在总执行3套。
5. In order to see the full strengthening effects, repeat this 2-3 times a week for at least 4 to 6 weeks.

Stretching, self massage and strengthening – 3 easy methods which you can use to fix tight calves and prevent running injuries!