Tight Calves

[Catrin]

I decided to take this week off the bike for recovery - my schedule didn't really allow it anyway but that is beside the point. Things get back to normal next week.

I've noticed before when I take more than a couple of days break from riding that my calves get very tight and also get twinges in my hamstring (the one with scar tissue). What is up with that :confused:

My trainer at the gym commented today on how tight my calves are and suggested heat to get the lactic acid out of them. Is that the normal approach? I've a "stick" that I use on my calves almost daily and I love the thing... It is amazing to me sometimes how much soreness I do find with it and I wasn't aware of it before I used it for that session (I only use it for a minute or so, don't want to over do it).

Anyway I was curious if this calf issue is common for other cyclists, if I am developing a problem I want to head it off at the pass...no overuse injuries this year please...

[OakLeaf]

I have a history of calf/Achilles issues, and one thing I've found is that working on my feet has helped a LOT with that. It took mobilization by the PT to get my rigid feet and ankles to start to work like joints again, a lot of spiky roller work which hurt like !@#$@% (walking on pebbles is an alternative), plenty of strength and proprioceptive work, and I'm still in process. But they are much, much better.

One thing I wasn't expecting was how weak they were in places, for all the tightness. It makes sense of course. The single most helpful exercise has been the single leg calf raises. I started with my hands on a rail (a light touch was enough, but made all the difference in the world when I had very little proprioception) and I've finally progressed to sometimes being able to do 15 straight with no hands. As tough as they are, they give me near instant relief.

As I said in the other thread, "four corners of the feet" - lifting all three arches - works even inside a cycling shoe, and I pay as much attention to my feet as I can when I'm riding.

Fit is key, along with not ankling, but I know you've been through your fit six ways to Sunday.

[Catrin]

This is helpful Oakleaf. I've no idea if I "ankle" or not, and I've done a lot of work with calf raises over the past two years - both standing and weighted. If I say so myself I have some great looking calves after all of the riding and weight lifting! I HAVE had major foot/ankle surgery (with no follow-up PT) and am quite sure that I've stiff ankles in both feet due to some problems with my feet since I was born. Mom must not have had the full manual on how to put my feet together ;)

I simply can't afford more PT this year, and yes, I've been fit every which way possible. They don't FEEL tight to me, but my group trainer/coach at the gym has noticed it enough to comment to me away from the others about how tight they are...

Are you referring to "proprioception" as in "body-awareness"? I do still have some problems with that, my old trainer thought that was part of the reason for my rate of falls per mile of mountain bike trail.

So I will try to use heat more often, massage them after every workout, add unsupported single-leg calf raises to my routine and figure out what ankling is to determine if I am guilty...thanks!

[OakLeaf]

Ankling means pumping your toes up and down in sync with your pedal stroke. It was popular in the 70s. People understand now that it's inefficient and hard on your calves and Achilles. I pretty much have to do it when my crankarms are too long, also.

Proprioception - yeah, the sense that tells each part of your body where the other parts are. One of the exercises I've been slacking off on is simply standing on one leg with my eyes closed on an unstable surface.

[Catrin]

Ankling means pumping your toes up and down in sync with your pedal stroke. It was popular in the 70s. People understand now that it's inefficient and hard on your calves and Achilles. I pretty much have to do it when my crankarms are too long, also.

hmmm, I've no idea if I do this or not, I will try to be more aware of my feet the next time I ride...


Proprioception - yeah, the sense that tells each part of your body where the other parts are. One of the exercises I've been slacking off on is simply standing on one leg with my eyes closed on an unstable surface.

I've started taking a Bosu class at my gym, amazing what you can do with those things! At the end of class when we are cooling down the instructor has us do all kinds of mean and wicked things...standing on the Bosu with our arms outstretched and tracking with our eyes...standing on top of the Bosu with our eyes closed. I have huge problems with that - even with both feet on the ball. I will work on these things with more attention...

[Catrin]

Also, for some reason I posted this in the wrong forum...would one of those with the magic wand please move it to the health if you get the chance - thanks!

[bluebug32]

My calves are always tight too. I've noticed that stretching them gently every day for a couple of minutes has really helped. I also, at the suggestion of the lovely TE forum, I also keep my ankles from flexing during my pedal stroke. I realized that as I was scraping back through the pedal stroke, that my ankle was constantly flexing as well to add extra umph to that scraping motion. Now I think "quiet ankles" and that works to keep them happy (as well as my achilles and calf). As for heat, I would apply that only if it feels good. I doubt there's a whole lot of lactic acid hanging out there after a rest week, but apply ice or heat, whichever feels better. Massage is always good, too.

[Catrin]

I had wondered how long lactic acid sticks around - and they always get sore during rest weeks - calves and one hamstring :confused: One of my "corrective exercises" given me at my new gym is a "search and destroy" on my calves with the massage stick...I now have one at home. My trainer/coach seems to think that this is the second most important out of the 6 correctives they have given me. Part of their fitness assessment is to determine those areas in which we need strengthening or to pay extra attention...

If the wind allows I hope to go on an easy ride tomorrow and will try to remember to pay attention to what my feet are doing. I also need to get into the habit of applying the stick every exercise or ride day...

Thanks all!

[Catrin]

Found this link to a group of stretches (http://www.theflexibilitycoach.com/articles/8_10_ways_to_stretch_tight_calf_muscles.htm) for tight calves, I will try some of these out after intense activities.

[Catrin]

Thanks Murienn - I think I will work on putting together a thread that references all of the various discussions and links on stretching like you have for saddle information. This would be helpful to many of us I think.

[OakLeaf]

Just don't neglect your feet. If you have congenitally weird feet plus a history of injury (same as me, except I've had only soft tissue injuries), that's MORE reason to work on strength, mobilization and proprioception of all the dozens of muscles and joints in the feet. If the foundation is off, the whole chain will be off.

[Catrin]

Just don't neglect your feet. If you have congenitally weird feet plus a history of injury (same as me, except I've had only soft tissue injuries), that's MORE reason to work on strength, mobilization and proprioception of all the dozens of muscles and joints in the feet. If the foundation is off, the whole chain will be off.

Duly noted, and I've never thought about that! It makes sense...

[Catrin]

For some reason I've been resistant to adding to my usual set of stretches that came out of spinning class. Those are good starts but it's been proved I need more than that. It is time to change that, I really want a season with no injury that is preventable. Actually I had that last year - no over-use injuries - but if I am already noting tight muscles this early in the season it is time for another approach.

I think that compiling and posting the assorted links and stretch-related discussions found on TE for a general post will help me put all this together in my head and hopefully help someone else at the same time.

[klesko]

I have achilles and plantar fascitis issues and the single thing that helps me is stretching my calves every morning. I just do a simple lean on the foot of the bed and do it feet straight forward and another set with toes pointed in. My podiatrist told me to do it both ways and the calf stretch with toes pointed in really helps me. I did calf raises for a while but those are too aggressive for my achilles tendon.

[bluebug32]

Another thought....do you stretch your hip flexors and quads? If these are tight, they can cause an imbalance, which is generally felt in the hamstring/calf.

[Catrin]

Another thought....do you stretch your hip flexors and quads? If these are tight, they can cause an imbalance, which is generally felt in the hamstring/calf.

hmmm, and I've been noting tightness in my hammies as well, especially the one I injured two years ago.

One of the trainers at the gym has taught me some exercises that isolates my hip flexors from my quads and stretches/exercises them. He said my legs are so strong that they are dominating both flexors and glutes so he is helping me learn how isolate/stretch/strengthen. Apparently my glutes are a little weak as well but not too bad.

[Becky]

My trainer at the gym has taught me some exercises that isolates my hip flexors from my quads and stretches/exercises them.

Could you please elaborate on this? My hip flexors are an ongoing challenge for me, especially on the rare occasion that I run. I can use all of the help and good advice that I can get! Thanks! :)

[Catrin]

Could you please elaborate on this? My hip flexors are an ongoing challenge for me, especially on the rare occasion that I run. I can use all of the help and good advice that I can get! Thanks! :)

I will attempt to explain it :) This exercise requires a small exercise ball, the weight doesn't really matter, I just grab the 4.5 pound ball because it is small enough.

Sit in the V-Sit position (with your feet off the ground). Starting on whichever side you like, pass the ball over one leg, then between your legs to go down under and around the other leg in a weaving motion. I generally do this 2 reps of 50-60 times or until the sitting position starts bothering my lower back as it does sometimes when I am already fatigued.

I'm told this isolates the hip flexors and exercises them. Does the description make sense?

We also have a lateral trainer at my gym that has a sideways movement which I've started working with a bit. It looks kind of like a soft-stepper but the legs move in a lateral motion rather than a normal stride. It is really good for ab/adduction and I can't help but to think it is just good for the hips in general. I am slowly increasing my time on it - I've made it to an entire 7 minutes before something starts complaining - obviously this is a good machine for a cyclist as it forces the legs to do different things.

[Becky]

That makes a lot of sense- thanks for the explanation! I imagine that it's a good core workout as well. I'll definitely try this!

[Catrin]

That makes a lot of sense- thanks for the explanation! I imagine that it's a good core workout as well. I'll definitely try this!

There is another one, though it isn't really about the hip flexors - it is about taking the legs out of the crunch equation. I've been told that my legs are so strong that in any of the normal crunches my abs don't get much of a chance to actually do anything. This requires a yoga block and a stick (a broom stick would work if nothing else).

Put yoga block between knees and draw knees up towards the chest in a crunch position. Take the stick with both hands and try to touch feet with stick - apparently with the knees separated and in this position the legs cannot "help" the core out.

[Catrin]

I made a comment very early this morning on this thread that was very poorly worded - it was actually directed to differences in the space/type of workouts available between my old and new gym and not a personal judgment on my former trainer. I've removed that original comment and want to go on record regarding that. My wording was unfortunate and without knowing the context appeared to be blasting him personally, but that was far from my intention or purpose.

My former trainer was quite good and he and his wife became friends over the years. He gave me extra time and was very helpful to me in my process of reversing diabetes and becoming more bike-fit and general fitness, and I am thankful for all of his help and efforts.

[bluebug32]

I brought up my own hamstring/calf pain with my teacher (I'm studying massage, neuromuscular therapy, but we also learn active isolated stretching (AIS), sports injuries, etc). She said that pain is often felt in the back of the legs when the problem is really in the front (strengthen the back, stretch the front). She gave me two AIS stretches for the quads and hip flexors. Essentially, you're lying on your side pulling the leg back for a quad stretch and then moving the pelvis forward (so you're not in a straight line of hips to knees anymore) and stretching the hip flexors. Just hold for two seconds, release and stretch.

[Catrin]

Thanks Bluebug - that sounds very useful!