How to solve calf stiffness after a marathon?

After a race, you will notice that the muscles on the front and outside of your calf become stiff, and you will not feel the normal elasticity of the muscles when you press them with your hands, and you will not be able to walk naturally. In fact, this stiff muscle is called the coelage anterior muscle, let's get to know it together.

The tibialis anterior muscle is located anterolateral to the tibia of the lower leg, and the tendon descends through the deep surface of the upper and lower support bands of the extensor muscles and terminates on the medial surface of the cuneiform and the base of the metatarsal. One of its anatomical functions is to dorsiflex the ankle (lift the instep), and its important role in walking and running is to prevent the forefoot from descending uncontrollably during the heel landing cushioning phase by centrifugal contraction. Similar to slapping the ground, some people run with a loud sound of the soles of their feet hitting the ground, which is caused by the fact that the muscles of ankle dorsiflexion are not used for centrifugal cushioning.

If you don't run or walk briskly, this muscle will not be fully exercised, so after suddenly increasing the pace or increasing the amount of exercise, it will become congested and stiff due to excessive load, and even cause soreness after micro-injury to the muscles.

In addition, poor flexibility and muscle strength of the ankle joint, excessive pronation of the ankle joint during running, excessive tension in the Achilles tendon of the foot, imbalance in the strength of the anterior and posterior tibial muscles, changes in the original form of exercise (new running shoes, new terrain, too hard running ground, rapid increase in the amount of exercise and increase in intensity, etc.), running in the same direction in the sports field all the time (overpronation of the lateral foot), and poor shock absorption due to prolonged use of running shoes are all triggers of stiffness and pain in the anterior tibialis muscle during running. So how do we deal with it? First of all, it is necessary to develop the correct running posture.

When running long-distance, it is best to land with the ball of the whole foot or the ball of the front foot. If the heel hits the ground, the tibialis anterior muscles are mobilized to move, causing the tibialis anterior muscles to contract too many times and cause muscle pain. Secondly, extending the time interval between the two exercises before and after is also quite effective basic treatment.

In addition, applying ice to the affected area, stretching the calf muscles, reducing weight transfer during exercise (sneakers, insoles and other cushions), non-steroidal anti-inflammatory drugs and kinesiologic taping, etc., are all methods that should be considered at the same time when suffering from anterior tibial pain. Finally, if stiff and painful tibialis anterior muscles occur, reduce climbing hills or climbing hills on a treadmill to avoid adding tibialis anterior contractions. If you regularly climb a mountain or run on a treadmill, pay attention to the relaxation of the tibialis anterior muscles after the exercise.

Yes. Because the body is in a state of high-speed blood circulation after running, stretching can easily cause menstrual bleeding in the lower legs.

If you don't stretch your muscles after running, you will be stiff, and your muscles will be exercised during running, stretching can help shape your calves, and you can also relieve muscle fatigue and return to a normal state.

Not stretching immediately after running will make the calf muscles stiff, and the muscles after running will be in a tight state, which will reduce the stretchability of the muscles over time, so be sure to do stretching exercises after running to relieve it.