Tight calf muscles

Do you have too tight calf muscles in your calf? Shortened calf muscles can i.a. due to improper loading, hereditary factors or previous injuries. Tight leg muscles can give rise to leg cramps and leg pain. In this guide on tight calf muscles, you will learn everything you need to be able to make friends with your calves again. There are, among other things, some rather ingenious self-measures that you can use.

Article: Tight calf muscles

Last updated: 30.05.2023

Of: Pain clinics - Interdisciplinary health

- What muscles do we have in the calf?

In the calf we find a number of muscles, and like other muscles in the body they can be wrongly loaded or overloaded. In the event of such incorrect loading, damage tissue, muscle knots and trigger points can form. Some of the most common muscles affected by myalgias or overactivity in the calf are gastrocnemius, soleus, tibialis posterior and tibialis anterior. Leg pain can also be caused by nerve irritation or nerve pinching in the back or in the seat. In the case of tight calf muscles, it is the gastrocnemius muscle in particular that is the most important (we will talk more about it later in the article).

Our clinic departments at Vondtklinikkene (click here for a complete overview of our clinics), including in Oslo (Lambert seats) and Viken (Eidsvoll Sound og Raw wood), has a distinctively high level of professional expertise in the investigation, treatment and rehabilitation of leg pain and muscle pain. Contact us if you want the help of therapists with expertise in these areas.

TIPS: Further down in the article, we show you several good training videos with exercises that can help you loosen tight calf muscles.

Own measures against Stramme Legger: «- Sleep until Idle Lays»

It may sound too good to be true, but it is actually a fact that you can use daily night stretching to get longer calf muscles. Such an own measure is also known as orthopedic night splint - and looks a bit like a kind of 'boot'. The purpose of such a night splint is that it stretches the foot in dorsiflexion (upwards), which in turn stretches both the sole of your foot, your Achilles and your calf muscles. Precisely for this reason, it is also used in the treatment of pain under the foot, such as plantar fasciitis, and for Achilles problems. By sleeping with this, you will gradually stretch the leg muscles to become more and more elastic, which in turn can reduce leg cramps and pain. Other good self-measures are the daily application of calf muscle ointment (which is also good for the veins in the calf) or use of calf compression support.

Tip 1: Sleep with Adjustable, Orthopedic Night Splint for Foot and Leg (The link opens in a new window)

Stretching your calves every single day can be hard to remember. Precisely for this reason, it is quite practical to have something as easy to use as this night rail. Click on the image or link to read more about daily (read: nightly) use of one night shine can be beneficial against tense muscles in both the calf and the foot.

Bonus: Having less tension in your calf muscles will also result in less stress hitting your knees.

In this article you will be able to learn more about:

• Leg Anatomy and the Important Leg Pump

+ Gastrocnemius muscle

+ Gastrocsoleus: The calf pump

• Causes of Tight Calf Muscles

+ Congenital short calf muscles (hereditary factors)

+ Error loading and overloading

+ Underuse (muscle atrophy)

+ Muscle injuries and muscle tears

• Muscle pain in the legs

• Examination of Leg Pain

• Treatment of tight calf muscles

• Self-measures and Exercises for Tight Legs

Leg Anatomy and the Important Leg Pump

(Figure 1: An illustration showing the calf muscles and Achilles tendon)

The main muscle in the calf is called the gastrocnemius. This is divided into two – the medial part on the inside, and the lateral part on the outside. Below the gastrocnemius muscle we find the soleus muscle. Together they form the gastrocsoleus and the working basis for what we call "the leg pump«. It is this pump that pumps deoxygenated (oxygen-poor) blood from your legs, and back to your heart for reoxygenation (supply of oxygen).

- The cardiovascular importance of good function in the leg muscles

This is precisely why it is so important for the whole body that you have good and functional leg muscles. Healthcare personnel are actually very concerned that you take leg pain and leg cramps seriously - especially on the basis that malfunctions in this area can affect the overall cardiovascular function of the whole body. Understanding the seriousness of this also helps many to do something about their leg problems.

Causes of Tight Calf Muscles

• Congenital short calf muscles

• Fault loading over time

• Underuse

• Muscle injuries and muscle tears (+ previous injuries)

So why do you get tight calf muscles? There are many possible reasons why one develops or is affected by too tight calf muscles. One of the most common factors is that one is actually born with shorter muscle fibers in the calves than is usual - and that this, sooner or later, causes problems when stress and 'poor maintenance' take their toll on the muscles.

Congenital short calf muscles

Some of us are simply born with shorter and tighter calf muscles than others. Often this can manifest as a child or teenager, in the form of more frequent leg cramps and a feeling of 'growing pains' in the leg muscles. For this patient group, a life awaits where it is - really - recommended that you get good routines when it comes to stretching and circulation exercises. Again, we also want to draw attention to the fact that sleep with a night splint may be extra beneficial for this patient group.

Fault loading over time

We also want to mention that regular exercise and stretching is important to keep the muscle fibers elastic and mobile. This kind of activity and movement keeps the blood circulation going - and as you know, it is the nutrients in the blood flow that are used to repair and look after tired and sore muscles. It is therefore the muscle fibers in the leg muscles themselves that gradually deteriorate if we do not take them into account. They change physical structure - and thus damage tissue is formed where there was normally healthy, natural muscle tissue. The damaged tissue has increased pain sensitivity, reduced function and reduced repair capacity.

Underuse (Muscle Atrophy)

Many people do not think that underuse can also lead to tighter, but also weaker, calf muscles. Far too many people associate tight and short muscles with being strong - which is definitely not always the case. Lack of use causes the muscle fibers to gradually become weaker, which in turn leads to poor circulation and repair capacity. This in turn can lead to poor venous function and venous insufficiency. The latter means that the leg pump is unable to pump up the fluid from the legs - which in turn results in swelling and visible dark blue veins).

Calf muscle injuries and Calf muscle tears

Damage can occur in the calves, both in the form of muscular tears, partial tears (partial rupture) and complete tears (total rupture). Such injuries can result in greater proportions of damaged tissue, and subsequently scar tissue, in the leg muscles. These in turn may have reduced function and increased pain sensitivity due to incorrect repair structure (crossed fibers and the like). If the injury does not heal, this produces scar tissue in the area, which increases the risk of new tears and further deterioration. Naturally, this is something we absolutely want to avoid.

- Easy not to take the calves as seriously as they deserve

Chiropractor Alexander Andorff is both a general chiropractor, sports chiropractor and rehabilitation therapist. Among other things, he works extensively with athletes (everything from amateurs to professionals), and has previously worked closely with teams such as Elverum handball, Elverum football, Eidsvold Turn Football and Lambertseter IF.

"In my early years as a chiropractor, I worked with Elverum handball when they were in the Champions League, among other things. Here I particularly remember an episode where, early in an important match, one of the players gets an acute leg cramp - and then has to sit out the rest of the match. He was completely devastated.”

Alexander also mentions how, when he gets the opportunity to participate in the injury prevention work within sports clubs, he always emphasizes the importance of good function in the calves. Here, there is one point in particular that he always knows how to get through to the athletes.

"Research published in, among other things, the renowned sports medicine journal Medicine and Science in Sports and Exercise, have documented the link between the calf muscles and the knees. It is clear that reduced function in the calves leads to incorrect use of the knees - and thus increases the risk of knee injuries and knee pain. An always winning argument for those who say that the calves are not very important. «¹

Which again emphasizes our point in this article - take your calves seriously and give them the loving attention they deserve.

Muscle pain in the legs

We have previously mentioned, in figure 1, how the most important musculature in the legs is assembled. In addition to this, we have also gone into more detail about how damaged tissue can lead to changes in the structure of the muscle fibers and thus result in pain-sensitive tissue. In these cases, the legs may ache and feel painful to the touch. Good routines in stretching, use of self-measures and treatment techniques can help to dissolve tense and sore muscle fibers.

Red flags: Which symptoms of leg pain should you always take seriously?

If your calves are red and swollen, you should see your GP for an assessment - already on the same day. This is especially important if you have a history of heart problems. Remember that it is always better to go to the doctor once too often than once too little.

Examination of Tight Calf Muscles

A clinician, often a modern chiropractor or physiotherapist, will be able to help you assess the function of your calves. Such therapists will also be able to give a holistic assessment of how you stress the Achilles tendon, feet, knees, hips and back - and how the biomechanical interaction between these is. Usually such a clinical examination will be enough to uncover the cause of your ailments, but if it is medically indicated, chiropractors can also refer you to an imaging examination (usually an MRI examination) for assessment.

Conservative Treatment of Tense Legs

• Break down damaged tissue

• Stimulate good muscle function and circulation

• Targeted rehabilitation exercises

When it comes to conservative treatment of calf muscles, some of the main goals are, naturally enough, to contribute to improved function and less pain. In the case of longer-term leg problems, it may be beneficial to use pressure wave therapy, intramuscular acupuncture, muscle knot therapy or soft tissue tools (Graston). The techniques take particular aim at breaking down the damaged tissue and facilitating its replacement with normal muscle tissue through a gradual healing process. By The pain clinics we see very good results in the treatment of even chronic leg pain - and emphasize that a comprehensive and modern approach is the key.

Self-measures and Exercises for Tight Legs

Earlier in the article, we recommended the use of self-measures such as calf muscle ointment, compression socks og tension rail - so we consider the part already finished speaking. However, we haven't seen anything in particular about recommending exercises for leg problems yet. We therefore look at that in more detail now in this part of the article.

VIDEO: 5 Exercises against Sciatica and Nervous Pain in the Leg

It is quick to forget that nerve irritation and pinched nerves in the back (sciatica) are among the most common causes of referred pain down the legs, legs and feet. An irritated nerve in the back can lead to your calf muscles not getting enough electricity to do their daily tasks - and this can then lead to both malfunction and leg pain. Reduced functionality also leads to impaired blood circulation and thus increased incidence of leg cramps.

In the video below we show you five exercises that can help reduce pressure on the sciatic nerve and reduce nerve pain in the calf.

VIDEO: 5 Exercises against Pain in the Foot and Legs

Your feet are the first defense of your legs. Stronger feet and arches can relieve your calf muscles, as well as reduce strain on the knees, hips and back. Such exercises also provide better blood circulation in your legs - which can help prevent leg cramps.

Join our family and subscribe to our YouTube channel for free exercise tips, exercise programs and health knowledge. Welcome!

- Pain clinics: Our clinics and therapists are ready to help you

Click on the link below to see an overview of our clinic departments. At Vondtklinikkene Tverrfaglig Helse, we offer assessment, treatment and rehabilitation training, for, among other things, muscle diagnoses, joint conditions, nerve pain and tendon disorders. With us, it is always the patient who is most important - and we look forward to helping you.

Research and Sources

1. Finn et al, 2020. Fatigue-related Feedback from Calf Muscles Impairs Knee Extensor Voluntary Activation. With Sci Sports Exerc. 2020 Oct;52(10):2136-2144.

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