Workout Wednesday #8: Tight Calf Muscles? Try this...
Hint: It's not a foam roller
Do you find yourself wondering why your calf muscles are always tight? Do you find yourself stretching to no avail?
Whether you’re an avid exerciser or someone that has to spend time a considerable amount of time in heels, tight calves are more than just a nagging issue. When the muscles of the lower leg are tight, it can result in downstream effects such as Achilles tendonitis, plantar fasciitis. and can even affect ankle dorsiflexion. If you have trouble squatting without your heels coming off the ground, you have limited ankle dorsiflexion.
Most people try to fix this by performing a standard calf stretch with hands against the wall, back leg extended, heel down. But there are two other important considerations to address here. You likely need to:
Mobilize the soft tissue
Enhance ankle stability
Soft Tissue Mobilization
The calf muscles funnel down into the achilles tendon and are encased in crural fascia. Addressing fascial adhesions can restore tissue health and support movement in the respective area, but this can be challenging in the lower leg and foot given the number of smaller bones and limited surface area.
Foam rolling is certainly one way to address this, but moderating the pressure and maintaining the leverage can be difficult for some. Working in reverse, by using your own body allows greater control over the intensity. The lateral malleolus of the ankle offers the same feel as a lacrosse ball, and the outer edge of the foot makes shearing across the muscle quite easy.
When mobilizing the calf with your foot, if you find a place of sensitivity, you can:
Hold the foot on the spot.
Do a brief 4 second contraction of the calf and then release for an 8 count as the foot sinks in.
As that becomes tolerable and provided you can still breathe normally as you mobilize, you can then sit back into the hips to increase the pressure.
Mobilizing the plantar fascia (bottom of the foot) is as easy as rolling a tennis ball under the foot. If you can tolerate greater pressure, a lacrosse ball works well. You can do this seated, while watching TV or sitting at a desk. When you find an area of sensitivity, hold the ball on that spot under foot while maintaining your breath. If you can’t breathe because it’s too painful, you’re doing too much.
Calf Mobilization Technique
You can begin by using the outer edge of the foot to work side to side down the calf. If that feels like pressure (and not pain), use the outside of the ankle to slide down the calf while you rock the hips back for additional pressure.
Ankle Stability
The easiest way to passively work on your ankle stability, without any real “work” required on your part, is to change your shoe. If you wear highly cushioned shoes in your day to day activities, adopt a minimalist shoe. At home, you can begin by going barefoot as much as you can tolerate. If you need those shoes for high intensity exercise (running, jumping, etc.), then that’s understandable. However, walking around day to day, you don’t need to inhibit your foot strength by giving it unnecessary support.
When a foot is allowed to just be a foot and the toes have room to splay, it will become stronger. It no longer has to rely on cushion for support and can truly rely on its own mechanics.
In high school, I had surgery on both my feet (at the same time!) to correct severe hereditary bunions that had plagued me throughout adolescence. The surgery and rehab was strenuous, and yet, I seemed to forget all of that once I was on the other side of physical therapy. Throughout my college years, I still opted for fashion over comfort.
My bunions began to return, and as they did, my ankles compensated by overpronating. As a result, my plantar fascia revolted. I “solved” this problem by purchasing $200 custom made orthotics, further solidifying my problem.
As I continued through my academic training, I realized all the things I was doing were contributing to my poor foot health. I began reading and studying everything I could on minimalist footwear, wide toe box shoes, and dove in. When I finished my doctorate in 2020, I transitioned to a job where I worked from home, and thus could work on improving my foot health. (You can’t exactly go barefoot in the office.)
I gave up all my cute (read: narrow, ill-fitting) shoes for good about five years ago. While I was a little sad to toss my Converse in the donation bin, I knew it was for the best.
Being barefoot and wearing minimalist footwear has completely transformed my foot health. So has adopting simple balance practices throughout my day. Standing on one leg for 30s at a time while brushing teeth, washing dishes, or doing laundry is a super simple way to weave some balance into your day.
If you have kids, turn it into a game and get them in on the fun. Balancing on different (safe) surfaces, stringing a slack line in the backyard, or even using a slack block can provide fun challenges. Whether you’re 8 or 98, balance is a critical part of functional fitness. Having solid balance and joint mechanics improves your body’s ability to generate force while moving.
Minimalist Footwear Recommendations:
“Minimalist” shoes offer a wide toe box, no additional cushioning, and a zero drop shape, meaning there is no heel elevation in the back of the foot. Elevating the heel keeps the calf in a shortened position and can be a contributor to tightness.
FitKicks -- These are the slippers I’m wearing in the video above
Altras — A great place to start with a wide toe box. They aren’t always zero drop, but if you want to begin exercising with a more foot conscious approach, I love them.
Simply Fit is a free, weekly newsletter written by Dr. Amanda Durall, a Kinesiology professor, fitness professional, and busy mom of three aiming to simplify exercise science and deliver practical recommendations to help you achieve your fitness goals. Want more free content like this delivered straight to your inbox? Subscribe for weekly training tips, technique overviews, and more evidence-based fitness content!