Lately I have been suffering from a tightness in my feet and calves, particularly first thing in the morning. Upon investigation my Gastrocnemius (Calf) muscle seems to be the main concern. A common issue among cyclists and runners, and an occupational hazard for me as an Indoor cycling instructor. Read on for more information regarding this condition and how I’m treating it.
Given that my hips were aligned, and my regularity and frequency of running and cycling activities an assessment of the calves quickly identified the issue.
The lower medial trigger point was extremely tender to pressure. This trigger point creates pain that covers the whole of the calf region and will concentrate strongly in the instep region of the foot. It can also extend upward into the back of the thigh.
After further investigation its evident that I have a slight rear foot eversion, which is when the sole of the foot rolls away from the body. I also have a small rear foot Abductor twist, meaning the heel pivots towards the body. I have also been suffering from a tightness in my feet in the morning, which could be the onset of plantar fasciitis. 🙁
Treatment
Myofascial Release
Like most people I cant afford a personal masseuse or athletic trainer to regularly rub out the kinks, and tight spots in my muscles. But there is a way to massage myself, with the benefit of being able to control exactly where and how much pressure to apply. Foam rollers, massage balls, and massage sticks are the answer. This is commonly referred to as trigger point release, the technical term is self-myofascial release (SMR). The general idea is to massage the muscle thereby relaxing contracted muscles, improving blood circulation and stimulating the stretch reflex.
I used the Hybrid Stick to massage my calves. I hold the stick with both hands and use it to rub along the full length of my calf muscle. I start at the base of the knee and go down to the top of the Achilles in a controlled motion, and then back up. Below is an instructional video on how to use it. After self- myofascial release I do the following stretches:
- Start on your knees, placing your hands on the floor shoulder-width apart.
- Walk legs back until your knees are no longer bent, raising butt to make a triangle with the ground.
- Keep spine straight, not placing too much weight on hands and arms.
- Bend right knee, push your left heel into the ground, to feel stretch.
- I hold the position for 10-20 seconds then switch to the other calf.
I’m a runner and struggle with this exact thing… it’s like a revolving door over here! That graphic really helps to locate the issue! So many times people think the issue is where the pain is at… which is RARELY the case!
So true it’s amazing how quickly a tight muscle issue can move through the kinetic chain a wreak havoc. Glad you found it helpful, thanks for stoping by.
This is exactly what happens to me after intense run, and stretching somehow doesn’t help 🙁 I’ve never heard of the stick, but it look like it could do the trick. Thanks for sharing.
No problem. The stick coupled with stretching should definitely help. Let me know how it goes.