You cool if we nerd out for a second? Because I've been seeing runners talking about stiff, cranky lower calf muscles...

And it's been getting my attention because runners have told me they've stretched, foam rolled, done their calf raises, even 100% committed to plyometrics!

But they still end up with this lower calf tightness that becomes more and more uncomfortable as their long runs goes on.

Sometimes it's most noticable when they push off of one foot, moving from one step into their next stride. And can be so painful they have to stop running.

The kicker: walking is totally fine.

So what's going on? Well, I decided to put my detective hat on and find out.

Anatomy crash course:

Your calf is made up of your gastroc, soleus, plantaris, posterior tibialis, popliteus, 2 toe muscles (FHL, FDL), and your achilles tendon. Not to mention the nerves and blood vessels that wind their way through and around these structures.

(no, there's no test at the end so you can let this information slide out the other ear).

But the point is...

Can you start to see that even in a relatively not-so-complex part of your body, there's still a good number of moving parts? And I think that's what frustrates me the most with oversimplified content I see anywhere online.

Because if you've been struggling with this lower calf stiffness and tightness, you've probably found a few stretches. If they work, great!

You've probably also been told to do calf raises. Ok, not terrible...

But if you've been experiencing any or all of what we've talked about this email, all signs point to your poor soleus waving a white flag asking for help.

Can you see how we just went from generic "fix my tight calf" exercises to "how to strengthen my soleus so this doesn't happen again on next weekend's 12 mile long run?"

That's what I wanted to give you all this week, or at least a place to start if you've been struggling with an unknown calf tightness that's bothering you as you try to increase your mileage. I'll drop the exercises below...

But also, how are YOUR ankles and calves doing?

Hit reply to this email if you've been struggling with stubborn calf niggles that are slowing down your long runs. Let's see if we can problem solve this together :)

Dare to Train Differently,

Marie Whitt, PT, DPT //@dr.whitt.fit

P.S. PROMISE: no boring calf stretches here. Only calf exercises that *finally* target your soleus and give it a chance to survive your increasing mileage.

Looking for MORE ways to work together?

• ​RUNNING RESCUE CALL: Save your run and your race. Work directly with me 1-on-1 at the first sign of an ache, niggle, or repeat running injury. We'll deep dive into the why behind your injury and create a personalized exercise program that gets you out of pain, keeps you running, and helps prepare you for race day!
• Grab my NEWEST FREE Strength resources for runners: The Calf & Achilles Cure Toolkit, made for marathoners sidelined by stiff, painful achilles and tight, injury-prone calves who want to protect their training cycle and show up to the starting line strong, pain-free, and ready to race.
• ​STRONGER FEET WORKSHOP: Losing the battle to plantar fasciitis, posterior tib pain, or reoccurring Achilles tendonitis? Not with this workshop ;)

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