The Solution to Calf Strain in Runners

Beat calf tightness and pain with these stretches and our top tips.

Calf tightness is a common complaint for runners. But if you keep your calf muscles strong and limber you’ll not only keep injury at bay but help your endurance capacity increase and even run faster.

So, what’s the secret? A bit of post run care and a touch of core strengthening. So, let’s get started… Press play!

These calf stretches will improve the health of your muscles but always remember: calf tears need rest not stretch; if you think you might have a tear then consult a physiotherapist pronto.

Body conditioning really has to be seen as an essential part of our weekly training routine. It does us so much good; not only working on other muscles that running doesn’t quite reach but also building strength to maintain good posture and detoxing all that stress we are so good at holding on to each day. So dedicating part of your exercise time to glutes and stomach workout, plus a few press-ups for those shoulders, will arguably help as much as stretching. Everything’s connected!

Goska’s videos show you how to fit your strength training in with ease; quickly and effectively. So check out her posts below.

In my video I talk of Shiatsu as the magic cure for unhappy calf muscles. It really can help with getting the blood and oxygen flushing through the muscles and tendons, aiding recovery. Of course, physiotherapy is also great, and I hear a spot of acupuncture also does the trick.

Lastly, The Grid roller is your little helper! Rolling on your calf muscles, plus any other sore and stiff areas, massages away the tightness. It’s also a good idea to massage your muscles after a shower and the Nature’s Kiss Recovery Cream is natural, smells good and is packed with good things to help your muscles recover.

These are exercises that we've found very useful and want to share with our customers. But we're not certified instructors. Always consult your specialist before beginning any exercise programme. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.

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  • ElaineSeptember 4, 2017 at 1:46pm
    Lovely stretches and quite energising too! Reply
    • Shankara SmithSeptember 4, 2017 at 4:34pm
      Thanks Elaine, I use the heels-off-the-step one for a bit of deep breathing too, helps with the stress levels!

      Happy training and stretching

      Shankara Reply
  • MTSeptember 6, 2017 at 3:44pm
    Hi Shankara I have pain deep in both buttocks when I stride any advice?

    MT Reply
    • Shankara SmithSeptember 6, 2017 at 4:59pm

      Hi MT,

      Hm, if that's happening when you do lunges as part of a fitness regime, then reducing the reps for a bit and doing glute stretches regularly should sort things out. See the Hip Flexor video here. If it's happening when you're just out running or doing speed work then glute stretches should also help but I'd get an appointment with a good physiotherapist to check it out.

      If you're based in London, Barry Crane is excellent.

      All the best

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