Tight Calf Muscles

XFatMan · 01-12-2008, 08:41 AM

About a week ago, I sprained my right calf during a jump rope session. I believe it wasn’t because of improper or insufficient warm up because it happened after about 20 minutes. My doc says it happened because my calf muscles are “tight” and he added that it will probably happen again. Now I’m walking instead of jumping. It’s not bad, but I prefer rope jumping as it is quicker because I can burn the same amount of calories in 1/3 the time. My question is: are there any specific calf exercises that could help prevent this kind of injury or even “loosen” the muscles? Perhaps any exercises I should do during the warm up?

I usually do about 30 standing calf raises (bodyweight only), and then stretch for a couple of minutes. Then I start with a very slow 5-minute session at about 70 - 80 rpm. Only after that I do the normal jump rope workout. Any help appreciated.

KelJu · 01-12-2008, 08:56 AM

Nothing can prevent injuries, but stretching may help some. Do foam rolling to loosen up the injured muscle. There are members that swear by foam rollers.

Brutus_G · 01-12-2008, 09:28 AM

Go ask Fufu or P-funk both know and use foam rollers.

Quote:

Originally Posted by XFatMan

About a week ago, I sprained my right calf during a jump rope session. I believe it wasn’t because of improper or insufficient warm up because it happened after about 20 minutes. My doc says it happened because my calf muscles are “tight” and he added that it will probably happen again. Now I’m walking instead of jumping. It’s not bad, but I prefer rope jumping as it is quicker because I can burn the same amount of calories in 1/3 the time. My question is: are there any specific calf exercises that could help prevent this kind of injury or even “loosen” the muscles? Perhaps any exercises I should do during the warm up?

I usually do about 30 standing calf raises (bodyweight only), and then stretch for a couple of minutes. Then I start with a very slow 5-minute session at about 70 - 80 rpm. Only after that I do the normal jump rope workout. Any help appreciated.

Witchblade · 01-12-2008, 10:16 AM

Regular stretching and, as K mentioned, ART.

goob · 01-12-2008, 10:20 AM

Quote:

Originally Posted by Witchblade

Regular stretching and, as K mentioned, ART.

Art works for me too. Nothing like a good watercolour canvas to ease the pain

XFatMan · 01-12-2008, 10:20 AM

Quote:

Originally Posted by Witchblade

Regular stretching and, as K mentioned, ART.

What does ART stand for?

fUnc17 · 01-12-2008, 10:58 AM

Active release therapy

stretch your calves. keep in mind they take awhile to relax.

**P-funk** · 01-12-2008, 12:10 PM

Active release is a term given to a specific type of release for fascial adhesions.

The problem with it is that it is typically done by chirporactors and since they need to make money (by billing insurance) they have to see a number of people per hour, which means you may only get 15min. of soft tissue work done on your calves. Which is not enough in my opinion.

Some massage therapists or physical therapists do ART also. But really, just find a massage therapist that understands the fascial system and any type of fascial release will do. It doesn't have to be ART. Active assisted lengthening, Active assisted broadening, pin-and-stretch, post-isometric relaxation, recipricoal inhibition, and positional release all work well and I have used them with people successfully. Looking for trigger points is valuable too.

Other than that, stop doing the damn calf raises as this leads to contraction of the plantar flexors and more tissue stress.

Foam roll works well. Work the calves, as well as the upper leg as work fascial lines and the entire network can be helpful in relieving your discomfort.

A teniss ball on the back of the calves with active plantar flexion is good sometimes, as is holding compression (with your fingers) into a taut band of tissue and going through the plantar flexion movement. Compression alone with your fingers can be helpful.

stretching is always good after you do some of the soft tissue stuff.

XFatMan · 01-12-2008, 12:25 PM

Quote:

Originally Posted by P-funk

The problem with it is that it is typically done by chirporactors and since they need to make money (by billing insurance) they have to see a number of people per hour, which means you may only get 15min. of soft tissue work done on your calves. Which is not enough in my opinion.

Although I'm currently living in Brazil ... How come it's the same no matter where you live?

Quote:

Originally Posted by P-funk

Some massage therapists or physical therapists do ART also. But really, just find a massage therapist that understands the fascial system and any type of fascial release will do. It doesn't have to be ART. Active assisted lengthening, Active assisted broadening, pin-and-stretch, post-isometric relaxation, recipricoal inhibition, and positional release all work well and I have used them with people successfully. Looking for trigger points is valuable too.

Finding good professionals is even harder over here. But of course, I will.

Quote:

Originally Posted by P-funk

Other than that, stop doing the damn calf raises as this leads to contraction of the plantar flexors and more tissue stress.

Ouch! And I thought I was doing something good. But now that you have said it, it makes sense.

Looks like a long-term treatment, doesn't it? It happened on earlier occasions, but I thought it had to do with improper jumping technique or warm up. Well, at least I can walk ... Thanks for the comments.

**P-funk** · 01-12-2008, 12:28 PM

Quote:

Although I'm currently living in Brazil ... How come it's the same no matter where you live?

Oh, I don't know if it is the same in Brazil. I was ASSuming that you lived in the US.

I don't know how you would go about finding someone down there though. You can try and Active Release website. I don't know how clinical massage is regulated down there though. In the US, each state has their own licensing process for therapists, and those that are more interested in clinical work usually go on and do the national license....the National Certification of Theraputic Massage and Bodywork (NCTMB).

XFatMan · 01-12-2008, 12:44 PM

Quote:

Originally Posted by P-funk

Oh, I don't know if it is the same in Brazil. I was ASSuming that you lived in the US.

I don't know how you would go about finding someone down there though. You can try and Active Release website. I don't know how clinical massage is regulated down there though. In the US, each state has their own licensing process for therapists, and those that are more interested in clinical work usually go on and do the national license....the National Certification of Theraputic Massage and Bodywork (NCTMB).

At least I was raised in the US - Alabama to be exact.

It's regulated in a similar way down here. But good health care workers are pretty difficult to find here. I'll read up on Active Release Therapy. That should bring me further. Thanks.

**P-funk** · 01-12-2008, 12:50 PM

Alabama is part of the US...

XFatMan · 01-12-2008, 01:06 PM

Quote:

Originally Posted by P-funk

A teniss ball on the back of the calves with active plantar flexion is good sometimes, as is holding compression (with your fingers) into a taut band of tissue and going through the plantar flexion movement. Compression alone with your fingers can be helpful.

stretching is always good after you do some of the soft tissue stuff.

I just tried that thing with the tennis ball. And really, there's one spot that hurt like hell when the ball went over it. So I did it on the other calf just to see and that obviously didn't hurt at all. It really lessens the pain. Cool tip, man! I'll do that frequently.

Quote:

Originally Posted by P-funk

Alabama is part of the US...

Sounds like a BUTt lurking from behind.

**P-funk** · 01-12-2008, 01:49 PM

you can also roll the ball on the bottoms of your feet and free up the fascia there too.

KelJu · 01-12-2008, 01:54 PM

Quote:

Originally Posted by XFatMan

At least I was raised in the US - Alabama to be exact.

It's regulated in a similar way down here. But good health care workers are pretty difficult to find here. I'll read up on Active Release Therapy. That should bring me further. Thanks.

Where in Alabama?

XFatMan · 01-12-2008, 02:19 PM

Now that I have used a tennis ball, I'm pretty sure that most of the pain comes from the area immediately below the calf muscle - perhaps the tendons? Does that make a difference? If only I had known such a pain reliever before.

I lived most of the time in Mobile.

KelJu · 01-12-2008, 02:25 PM

Quote:

Originally Posted by XFatMan

Now that I have used a tennis ball, I'm pretty sure that most of the pain comes from the area immediately below the calf muscle - perhaps the tendons? Does that make a difference? If only I had known such a pain reliever before.

I lived most of the time in Mobile.

I have lived in Mobile for 7 years now. My current mission in life is to get the fuck out of here.

XFatMan · 01-12-2008, 02:33 PM

About 15 years ago I thought the same way. But when you look back, it wasn't that bad ...

01-12-2008, 08:41 AM	#1
XFatMan Registered User Join Date: Feb 2007 Posts: 244	Tight Calf Muscles About a week ago, I sprained my right calf during a jump rope session. I believe it wasn’t because of improper or insufficient warm up because it happened after about 20 minutes. My doc says it happened because my calf muscles are “tight” and he added that it will probably happen again. Now I’m walking instead of jumping. It’s not bad, but I prefer rope jumping as it is quicker because I can burn the same amount of calories in 1/3 the time. My question is: are there any specific calf exercises that could help prevent this kind of injury or even “loosen” the muscles? Perhaps any exercises I should do during the warm up? I usually do about 30 standing calf raises (bodyweight only), and then stretch for a couple of minutes. Then I start with a very slow 5-minute session at about 70 - 80 rpm. Only after that I do the normal jump rope workout. Any help appreciated.
XFatMan Registered User Join Date: Feb 2007 Posts: 244	Goal: < 15% Body Fat by June 30, 2008 December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9% Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

01-12-2008, 10:16 AM	#4
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,365 Photos: 2	Regular stretching and, as K mentioned, ART.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

01-12-2008, 10:58 AM	#7
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,869 Photos: 12	Active release therapy stretch your calves. keep in mind they take awhile to relax.
	Athletic Strength & Movement blog Strength Edge

01-12-2008, 12:10 PM	#8
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,436	Active release is a term given to a specific type of release for fascial adhesions. The problem with it is that it is typically done by chirporactors and since they need to make money (by billing insurance) they have to see a number of people per hour, which means you may only get 15min. of soft tissue work done on your calves. Which is not enough in my opinion. Some massage therapists or physical therapists do ART also. But really, just find a massage therapist that understands the fascial system and any type of fascial release will do. It doesn't have to be ART. Active assisted lengthening, Active assisted broadening, pin-and-stretch, post-isometric relaxation, recipricoal inhibition, and positional release all work well and I have used them with people successfully. Looking for trigger points is valuable too. Other than that, stop doing the damn calf raises as this leads to contraction of the plantar flexors and more tissue stress. Foam roll works well. Work the calves, as well as the upper leg as work fascial lines and the entire network can be helpful in relieving your discomfort. A teniss ball on the back of the calves with active plantar flexion is good sometimes, as is holding compression (with your fingers) into a taut band of tissue and going through the plantar flexion movement. Compression alone with your fingers can be helpful. stretching is always good after you do some of the soft tissue stuff.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-12-2008, 12:50 PM	#12
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,436	Alabama is part of the US...
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-12-2008, 01:49 PM	#14
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,436	you can also roll the ball on the bottoms of your feet and free up the fascia there too.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-12-2008, 02:19 PM	#16
XFatMan Registered User Join Date: Feb 2007 Posts: 244	Now that I have used a tennis ball, I'm pretty sure that most of the pain comes from the area immediately below the calf muscle - perhaps the tendons? Does that make a difference? If only I had known such a pain reliever before. I lived most of the time in Mobile.
XFatMan Registered User Join Date: Feb 2007 Posts: 244	Goal: < 15% Body Fat by June 30, 2008 December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9% Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

01-12-2008, 02:33 PM	#18
XFatMan Registered User Join Date: Feb 2007 Posts: 244	About 15 years ago I thought the same way. But when you look back, it wasn't that bad ...
XFatMan Registered User Join Date: Feb 2007 Posts: 244	Goal: < 15% Body Fat by June 30, 2008 December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9% Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

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