Stiff calves tend to be the result of staying in one position for too long or overloading the tissues through exercise. Feeling like stiffness, pain, or tenderness in and around the calf muscles at the back of the lower leg, as well as the heel, this condition comes from too little or too much movement in the area. Although tight calves are a normal consequence of activity and often a sign that the muscles located here have been overworked, they can cause discomfort. Recommended treatments include stretching, massage, and the application of heat or a topical heat massage.
The main muscles of the calf, sometimes referred to as a single muscle group known as the triceps surae, are the gastrocnemius and soleus muscles. These muscles point the foot down at the ankle in a movement known as plantar flexion, and are therefore very active during movements such as running, climbing, and jumping. They also help reinforce upright posture by preventing the body from falling forward when standing. As they connect the back of the leg to the heel bone in the foot through a single large tendon at the back of the ankle called the Achilles tendon, the calf muscles do all of these things by contracting, which it causes the muscle to shorten and pull up on the heel, turning the foot downward.
Stiff calves are extremely common in athletes and recreational athletes alike, as many activities require the use of the calf muscles. Runners, basketball players, boxers, dancers, and anyone else who spends a lot of time on their toes can have chronic calf pain. Similarly, people who forcefully train these muscles through exercises such as seated or standing calf raises are likely to experience pain or tightness in this area.
Known as delayed-onset muscle soreness (DOMS), this condition is felt in less than a day and lasts up to three days after a strenuous workout, particularly among people who haven't worked out previously or for some time. It is caused by microscopic tears in the muscle fibers that occur during exercise as the muscle resists the forces acting on it, either by the body's own weight or by external resistance such as a barbell. As the body naturally heals, the muscles adapt and become stronger. This means that the swelling felt in the muscles is a positive response, albeit an often uncomfortable one.
DOMS felt in the calves can be treated with stretching, massage, or soaking in hot water. Anything that encourages blood flow to the muscles can be helpful. However, ibuprofen is not recommended for post-workout muscle stiffness, as tissue inflammation is a necessary part of the adaptation process.
Stiff calves can also be the effect of staying in one position for too long, particularly if the muscles have been recently exercised. One example is sleeping on your stomach: when lying on your stomach, your foot is placed in a flexed or pointy position, shortening your calf muscles. When trying to get up first thing in the morning, which lengthens your calves, you may experience tightness and stiffness in the muscles or near the Achilles tendon, making the first few steps a bit difficult. Calf cramps at night can also be experienced in this sleeping position, leading to calf stiffness upon waking.
A similar cause of stiff calves is wearing high-heeled shoes. This places the muscles in a constantly shortened position and therefore can cause strain when removing shoes and stretching the muscles. The most recommended treatment for these causes of calf stiffness, aside from behavioral change, is massage and stretching, which sends blood flow and oxygen to the tissues and returns the muscles to their resting length.