![]() Just like any muscle in your body, adaptation to an increased training load takes time. We’ve put together this free strength training plan for runners that you can do once a week, at home and with no expensive equipment needed. Here at Coach Parry, we’re massive advocates of strength training. Strength training is likely contributing to this fatigue in the shorter term but should assist in the longer term. The cause of this cross-bridge fatigue is most commonly from muscle fatigue and in less than 30% of cases from nutrition (low magnesium, calcium, and/or potassium). Simply put, as we proceed with exercise, there is an association with fatigue, a gradual decay in the signaling that instructs the muscles to contract and relax.Īs this process delays, we get to a point where your agonist (calf) and antagonist (peroneal and/or anterior tibialis) contract at the same time, which leads to cramping. There is only one mechanism for cramps: Cross Bridge fatigue. It’s important to note that while a shortage of electrolytes in extreme conditions can contribute to cramping, too high a concentration of electrolytes will have the same impact as too little. We do not know EXACTLY what causes cramps.Ĭramps are seldom caused by a lack of electrolytes and in cases where this is the case, it’s generally accompanied by nighttime cramping. Over time this loading can cause pain and swelling in the joint and surrounding muscles.Cramps in the calf muscles are very common. When you carry an injury the body will naturally avoid movements that cause pain or risk further injury but when it does this other joints, such as the knees and hips, experience an increased level of load and stress. This can happen if your tight calf muscle is causing you to limp or change your gait in any way. This can cause a painful irritation of the joint. Any tightness at the back of the knee will but an increasing strain on the knee joint between the two leg bones and the knee cap (patella-femoral joint). Through the posterior chain, tight calves will also be linked to tight or weak hamstring muscles. Patella femoral pain (pain around or behind the knee cap). Additionally, tight calves will limit how far you can bend your knee causing weakness and problems in the hamstrings. Irritation and inflammation to the tendon can cause pain in the knee. Knee pain from tight calves can be caused by Ī tight Calf muscle can cause tendon strain at the back of the knee. Your calf muscles attach at the back of the knee at the same point as the hamstrings. It can start as a dull ache after running, but can quickly develop into a sharp pain in the sole of the foot whilst running and at rest. Plantar fasciitis is caused by the tissue becoming stressed and inflamed. It overlaps and joins with the Achilles as part of the posterior chain and any tension applied on the Achilles tendon from a tight calf will transfer onto the plantar fascia. The plantar fascia is found on the sole of the foot and it is a tight band or layer of connective tissue. Tight calf muscles can cause plantar fasciitis. It can start as a dull ache after running, but if not treated, can develop into a sharp pain whilst running and at rest. Tendonitis is caused by inflammation around the tendon due to tiny tears. These tendons are designed to transfer the power in your calf muscle down to the foot when you are running and walking. ![]() So, it makes sense that this will be one of the first areas to become irritated if you have tight calves. ![]() Your Achilles tendon is directly attached to your calf muscles and joints to the back of the heel. The two primary conditions are Achilles tendonitis and plantar fasciitis, although you may experience both at the same time. Tight calf muscles can also produce pain in the heel. This can also lead to other injuries such as nerve entrapment and bursitis. If you are a long-distance runner or used to walking then the additional forces through the balls of your feet can cause irritation and inflammation to the big toe joint or other smaller joints in the foot. A tight calf can reduce the range of movement you have in your ankle and cause an overloading of the forefoot if you are unable to get your foot completely and comfortably flat on the ground. When you start to think about muscles working in chains you can start to see how having a tight calf can cause pain through the hamstrings and into the lower back.Ī tight calf, mainly the gastrocnemius muscle, can cause foot pain. erector spinae muscle group (lower back).calf muscles (connected through the Achilles tendon).Examples of the muscles that make up your posterior chain muscles are The muscles on the front are for show, and the muscles at the back make you go. Posterior chain muscles are the main engine for running.
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