PUBLISHED 12/05/2006
Hydrate, warm up, and stretch. When you run, the soleus-one of the calf's two muscles-contracts in order to absorb the impact. A cold, inflexible muscle and dehydration magnify the stress on the muscle, which can lead to tightness. Drinking fluids an hour before you head out, starting each run with a 10-minute jog, and stretching and strengthening your calves will help keep them strong, loose, and pain free. To strengthen them, do heel raises three times a week. Stand on your toes for three seconds, then release. Repeat 10 times. Stretch after every workout. Place your hands on a wall and one foot in front of the other. Press the back heel to the ground, then bend the back knee slightly to target the soleus. Fatigue can also lead to tight calves, so build up miles gradually and take rest days. If tightness or pain persists, try ice or massage, and see a sports-medicine physician.
-Donna Voorhees-Waltz is a running coach in Roebling, New Jersey (www.trainerwoman.com).
