Calf muscle exercises advice needed

[Shenanagins]

I do quite a lot of running with a long run around 10 miles. However I keep getting a recurring calf muscle tightness and am looking for tips and advice for exercises to help.

I do have some resistance bands given to me by a physio a long time ago but can’t remember what to do with them!

I’ve had several calf strains so in theory should have loads of ideas but I’ve forgotten - I will look for the sheets the physio gave me tho and pass on anything useful. It was stuff like calf raises (balancing on one leg at a time, going up onto the ball of the foot and back down again as many times as possible) and heel dips, balance ball of foot on the edge of a step and let your weight sink into your heel. Please google because I’m probably not explaining it well!

Obviously icing your calves immediately after a run and rolling them a few times a week on a foam roller should help, maybe start with a less dense one first - they’re sort of colour coded. We (pt/physio and I) used to use resistance bands for lots and lots of lateral work, so walking sideways basically. There’s also a thick band called something like a hip sling, a sling shot (?????) which goes mid thigh and we did lots of sideways stuff with that.

I don’t know how much of that directly targets the calf muscles or if it was supposed to strengthen other areas to lessen the strain on them?

This is it markbellslingshot.com/products/hip-circle

I’ve just remembered the dynamic calf stretch, it’s like the normal static stretch but this is one to do before your run - someone must have a video demonstration on YouTube. So warm up before the run and then do the static stretch after, then ice (or cold water).

Thanks for all the advice, much appreciated. Will do all of these this week to hopefully loosen it off so I’ll be back out on the trail at the weekend!

I've got some calf stretches to help ease plantar fasciitis - I've got stupidly tight calf muscles. So, heel dips on the bottom of the stairs as a PP suggested, calf stretches against the wall - 1 leg about a foot from the wall, the second leg stretched out straight behind with heels flat, arms braced against the wall. Hold, then bend the back leg as well, and hold. Repeat on both sides.

Also in downward dog, rest 1 foot on top of the other ankle, and try to keep the foot that's on the floor flat.

I try to massage my calves in the morning after my shower. It's blooming painful, and I think having regular proper massages helps too (I need to get one booked in...), you can replicate their techniques on yourself.

Heel lifts or whatever they are called.

Check out Kinetic Revolution- loads of exercises/stretches/etc for runners and really great advice. Great FB group for help too.

Thanks for the kinetic revolution recommendation- great stuff on their Facebook page. Just what I have been searching for recently!