Muscle Knots in Calf
What Causes Knots in Calf Muscles
Muscle knots can cause pain in the calf. There are two muscles that make up the calf complex or calf muscles, the Gastrocnemius and the Soleus. These muscles form the Achilles tendon that attaches to the heel bone and are located on the back of the lower leg allowing you to go up on your tip toes. Wearing high heels or participating in activities where you are up and down on the ball of your foot can lead to the formation of painful knots in the calf muscle. Muscle knots in the calf can cause heel pain or pain in the bottom of the foot. Those who suffer from plantar fasciitis often find relief by working on the knots in the calf muscles.
Calf muscle knots, which consist of tight and contracted muscles, are indicated below by a black dot. The red area in the illustrations indicates “referred pain” – meaning, the pain you feel is often not in the location of your trigger point until you press on it. As an example, you may feel pain in the bottom of the foot, but the trigger point may actually be in the calf muscle. For a comprehensive look at more than 260 different pain map illustrations throughout the body, you may want to purchase the Tiger Tail Self-Help Guide to HAPPY MUSCLES.
Knots can form in the Gastrocnemius muscle causing calf pain
Common Conditions Relating to Calf Pain:
- Calf cramps
- Night-time calf cramps
- Achilles tendonitis
- Plantar fasciitis
- Shin splints
Knots in the Gluteus Minimus, one of three muscles that make up the buttocks, are often trigger points for calf pain.
HOW TO GET A KNOT OUT OF YOUR CALF MUSCLE
- Locate the knot in your calf muscle by applying pressure to the area causing pain. A calf muscle knot can be actively painful, or you might not even know it exists until you put pressure on it.
- Rub the muscle knot to allow blood and oxygen to circulate freely to that muscle area.
- Find the right pressure. When you press on a muscle knot with just the “right amount of pressure”, it can make you laugh and cry at the same time because it can “hurt so good”. Pressing too hard, however, it can make you cry for mercy!
- If you gently rub the knot in your calf muscle, you may feel tenderness in both the muscle and the knot. Sometimes, the referred pain symptoms are able to be reproduced when pressure is applied to the muscle knot.
About the Author: Dr. Julie Zuleger
Dr. Julie Zuleger has over 20 years of experience as a Licensed Massage Therapist, Certified Strength, and Conditioning Specialist (CSCS), Corrective Exercise Specialist, RYT-500 Yoga Instructor, and Human Movement Specialist. Julie promotes self-care using massage tools and stretching-based programs and teaches continuing education courses for yoga teachers, massage therapists, athletic trainers, strength and conditioning, fitness, and wellness professionals. Julie holds a PhD in Education and is the Director of Kinesiology and Education at Tiger Tail USA.
Frequently asked questions
How do you get rid of a muscle knot in the calf?
Roll the calf with a smooth handheld foam roller for 2 to 3 minutes at a time, using moderate pressure (about a 7 out of 10 on the good-hurt scale). Keep the roller moving over the tender spot, breathe, and repeat once or twice a day. Rolling helps the tight band of muscle relax and brings fresh blood to the area. The Tiger Ball® 2.6 Massage-on-a-Rope™ works well for this.
Why do calf knots keep coming back?
Knots return when the muscle stays under strain from overuse, posture, or stress, so the tightness rebuilds. Short, regular sessions beat one long one: a few minutes of rolling most days, plenty of water, and movement breaks keep the muscle loose and make the knots far less likely to settle back in.
What is the best tool for a knot in the calf?
For the calf, a smooth handheld roller like the Tiger Ball® 2.6 Massage-on-a-Rope™ gives you controlled pressure without pinching the skin, and a massage ball works well for pinpointing a single stubborn spot. You can find the right tool for any sore area with the muscle pain area guide.
