My calves have become thicker and my muscles are tense. It hurts when I press it, what should I do?
1. Thick calves are mainly due to the developed gastrocnemius muscle on the back of the calf. Sports, like sprinting, jumping rope, squatting, soccer, and fast running and jumping that require explosive leg power, will load the calf muscles so much that the calf muscles must become thick to counter the load, and they will easily become thicker.
2. Once the calf muscles become thicker, it is not easy to shrink them naturally. Even though there is little exercise now, the calf muscles are still thick and tight because the usual walking and running will still use the calves. Go to press the calf stomach and outside pain, more illustrates the calf muscles are tense and lack relaxation.
3. If there is a lack of core muscle strength, the legs will be used more when walking, the landing will be heavier, and the leg muscles may also be increased.
4. Try to avoid high-intensity leg training.
5. Women do not wear high heels if they can. Wear suitable shoes, which can be a larger size. If the shoes are too crowded, they will compress the nerves and blood vessels, block circulation, and cause “puffiness”.
6. Usually pay attention to the abdominal tuck when walking. Imagine using the abdominal force to first lift the leg forward, and then pay attention to control the leg landing lightly.
7. Don’t walk on tiptoe. Some people will have the habit of walking on tiptoe, this action will make the muscles on the back of the calf in a tight state for a long time, resulting in thick calf muscles.
8. Don’t sit for long periods, get up and move around every 1-2 hours. Sitting for a long time can inhibit the blood circulation of the lower extremities and cause edema of the lower extremities.
9. Don’t cross your legs. Crossing the legs will compress the blood vessels and lymph nodes, which will block the circulation of the legs, and may also cause swelling of the lower extremities.
10. Perform abdominal core training 2-3 times a week, each time doing 3 sets of plank support, abdominal crunches, and supine leg lifts, each set for 30 seconds.
11. Perform calf muscle-fascial relaxation 3-5 times a week. Our muscle fascia is very easy to knot, and the more knots, the muscles and muscle fascia will become less smooth and the circumference will increase. So, if you can loosen the myofascial and let the kinks in the fascia lift off, your calves can become slimmer and longer.
12. You can do myofascial relaxation in two steps:
Step 1: Use a foam roller or a fascia gun for local relaxation to relax the muscles and fascia. you can also massage yourself with your hands, press, and roll for 2 minutes, and then switch to the other leg, you have to feel the pain to be effective.
(Foam Roller Calf Relaxation)
(Calf Self Massage)
Step 2: Stretch the calf. The purpose of the stretching is to restore the length and elasticity of the muscle, and the circumference of the straight calf muscle will be reduced accordingly.
(Stretch the calf, with one foot in the front and the other behind, the back heel is on the ground and the leg is straight, and the body is leaned forward to feel the stretch of the back leg and the calf and keep it. Also 30 seconds on each side. two sets.)