Tight Calf Muscles

[MudLark]

Hi guys,

 

Not sure I'm in the right sub-forum but couldn't find a more appropriate one. The question from me which might have an obvious answer from the more experienced. Sometimes after a fairly long ride, especially when I "push it a bit", after I get off the bike my calf muscles are sometimes so tight that I can barely walk. They release in about 15 minutes or so on a progressive basis. I was wondering whether others experience something similar and if so, what the causes are and how it might be counteracted? Perhaps it is a nutrition issue…?

 

Any advice from the experienced who have been through this or know about it, would be much appreciated.

 

Cheers,

Mudlark

[Mountain_Goat]

My guess would be a bike fit issue.

 

Perhaps your saddle is too high causing you to stretch your legs with every pedal stroke?

[SwissVan]

Lots of potential scenarios

 

If you have no other aches n pains I’d check your cleat positions, if they are to far forward you could end up using your calf muscles excessively. A few mm can make a big difference.

 

Or maybe you pushing to hard compared to your fitness level...

[David Marshall]

All my leg muscles ache after a long ride!  If your set up is right try using a foam roller - helped me.

[Karman de Lange]

Trying foam roller and stretching.. difficult to guess without seeing you on bike if its fit related

[BaGearA]

tighten your shoes a little less

[MudLark]

Thanks guys. Mucj aporeciated. Could be bike fit. My cleats are as far back as they will go...

[MudLark]

tighten your shoes a little less

Possible. Getting a pair of Lakes - which are wide and fit better than the current shoes. Might change something for me.

[Chingy182]

Potentially, as mentioned above, bike fit issue or nutrition.

 

I used to get muscle spasms in my calves during long or hard rides, especially in races when I'm pushing a bit harder.

 

I started doing high intensity calf raises and plyometric exercises in the gym to improve my calf muscle strength + endurance.

 

This has worked wonders for me and I don't seem to get the cramps anymore.

[Eldron]

A good start for cleat positioning is the ball of the foot directly over the axle if the pedal.

 

A proper bike fit will do a better job but the above should get you into the "safe zone".

 

And foam roller. I hate them but the work. And stretching.

[V12man]

Could be a compartment syndrome if it's not just fatigue - google "Anterior compartment syndrome" and you will find the symptoms.

[MudLark]

Thank you guys – thank you for taking the time to respond. A little bit of clarity here. My cleats are definitely in the correct position for me; I went so far as to consult a biokineticist that specialises in these types of things and I have also had a proper bike fit done. I don't experience any issues while I am actually on the bike cycling. It feels like I can go forever. It's when I get off that I almost immediately begin to experience this. When I get off the bike, I can barely walk. I think it may be a muscle contraction/extension thing. I get the idea that the muscles are more contracted while I am cycling (the heel is a little bit up) but when I get off the bike and I start walking, something changes. It may just be plain old lactic acid of some kind. It doesn't last long and it clears out altogether within an hour or so. So I doubt it's anything terribly serious. Probably just part of the process of adapting the body to cycling and getting fit. But I greatly appreciate the time taken here. I will look at the foam roller thing – I have never heard of it before.

 

Once again, many thanks to everyone.

[Chris_]

You've never heard of foam rolling?!?!?!?!

 

Let me be the first to welcome to a new world of pain friend 

[MudLark]

Nope, no idea what it is. Will have to Google it...

[Johan_Kleynhans]

Do the above but while you ride whenever you have the opportunity stretch.

 

While you freewheel get your right foot crank facing down (the bottom) and drop your heel as much as you can and rotate the crank backwards as much as you can to stretch your calf muscle. Do the same with the other calf.

 

Also try to avoid heavy gears. Spinning lighter gears is always better and also help developing lung and heart muscles in the process.