T Nation

Calve DOMs?


#1

Does anyone experience really bad doms on teir calves the next day after training them? I never use to get them but lately they've gotten so bad that i can hardly get up and walk in the morning . They usually last 4 or 5 days. Maybe im not warming them up properly or im over stretching?


#2

I usually don't most of the time, but I kind of have freak calves in terms of size and strength.

What exactly are you doing for calves?


#3

i do about 4 sets of 15-18 on the standing calf raise machine and then another 3 or 4 sets on the donkey press. Sometimes ill use the leg press to subsitute the standing calf raises.


#4

i love getting sore in my calves, one of my favorite muscles to beat the shit out and walk funny afterwards with all the blood pumping.


#5

i know it sounds daft, but when you sleep your toes might be pointing down, causing the tightness. i get this sometimes and it takes like 15 mins to massage it out again


#6

caveman - there is this contraption the 'strausberg sock' that holds the foot in a dorsiflexed position for sleep. apparently it is hard to stretch out the achilles (for example) since most of the work is undone by sleeping in a plantarflexed position (as most people do).

OP - have you tried using a tennis ball to roll some of that tension? i very rarely get DOMS anymore, but i surely get muscle tension and knots the day after i've worked a muscle group hard. more gentle rolling with a foam roller might also help you recover (e.g., by increasing blood flow).


#7

I had the same problem, got incredibly sore for a week. Soreness is nice up to a certain point but this kind was just crippling.

The problem is that your muscles swell up and squeeze the nerves, cause they are surrounded by a pretty tight fascia and there's only so much room. This causes pain.

What helped me is training them DC style. Every rep is done with a 5 second negative and a 15 second pause in the stretched position. You do 10-12 reps. (Feel free to correct me if I'm wrong)

This way you train your muscles well, but you also stretch the fascia a lot. You'll get sore, but not in the same bad way. Try it.


#8

never thought about muscle swelling and nerve compression, reading like that it might seems dangerous lol.


#9

Funny story about the first time I did standing calf raises and DOMS. I don't do calf raises very often and I didn't know how do adjust the standing calf raise so I just used the seated one until a few months ago someone was using it so I had to learn how to adjust the standing one.

The first time I did standing calf raises I used very low weight (25lbs per side) and a few sets of around 10-15 reps. This happened on a Thursday, on Friday my calfs were only a little bit sore, but by Saturday and Sunday I had so little mobility in my ankles that I couldn't even walk flat footed.

Any amount of stretch on my calfs would cause pain. I had to walk on my tip-toes for that entire weekend. I'm not sure what happened but I've been doing calf raises (both seated and standing) regularly since then with out problem.


#10

best invention ever for calf muscle soreness is the 5 gallon GOTT cooler. 15 min in an ice bath and you'll feel like new.

PS dont get fancy and add salt to the water.


#11

Doing some very low weight work helps me a lot with those. Not even at the gym, stand on a step and do some raises, at whatever ROM you can. a few low rep 'sets', just to get blood going there.