Calf Tightness Relief Revealed: A Runner's Journey

Mallory Creveling shares the simple stretches and exercises that helped her overcome persistent calf issues during marathon training.

Mar. 13, 2026 at 6:48pm

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When training for a marathon last fall, Mallory Creveling experienced serious calf tightness that plagued her throughout her buildup. After working with a physical therapist, she found relief through a consistent routine of calf stretches and strengthening exercises. Creveling shares the specific stretches and exercises that helped her conquer 26.2 miles without the nagging calf and Achilles pain.

Why it matters

Tight calves can limit ankle mobility and running efficiency, potentially leading to injury over time. Creveling's experience highlights how a proactive approach to calf flexibility and strength can help runners maintain a healthy stride and prevent common lower leg issues.

The details

Creveling regularly performed a standing calf stretch and bent-leg calf stretch, holding each for two minutes per leg, almost daily for about three months. She also incorporated seated calf raises and standing calf raises on a step into her routine at least two times per week, eventually progressing to single-leg and eccentric variations. These exercises targeted the two main calf muscles - the gastrocnemius and the soleus - to improve ankle mobility, running efficiency, and eccentric control to protect the Achilles tendon.

  • Creveling's calf tightness started before she even began her marathon training plan.
  • The subtle pain plagued most of her training buildup.
  • After working with a physical therapist for a couple months, Creveling conquered her 26.2 mile race without the nagging calf and Achilles issues.

The players

Mallory Creveling

A deputy editor at Runner's World who experienced persistent calf tightness while training for a marathon.

Dan Giordano

A physical therapist and co-founder of Bespoke Treatments who provided Creveling with advice on calf stretches and strengthening exercises.

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What they’re saying

“The calf muscles sit on the back of the lower leg and connect to the heel through the Achilles tendon. When the calves become tight, they physically limit how far the shin can move over the foot. This restriction reduces ankle range of motion and can make runners land more stiffly or shorten their stride.”

— Dan Giordano, Physical Therapist, Co-founder of Bespoke Treatments

“Good ankle mobility helps runners land softly, store energy in the lower leg, and push off efficiently into the next stride. When the ankle cannot move enough, the body often shifts stress to the knees, hips, or lower back. This compensation can make running less efficient and may increase the risk of injury over time.”

— Dan Giordano, Physical Therapist, Co-founder of Bespoke Treatments

“Research shows that holding a stretch for about 60 to 120 seconds can improve flexibility because it gives the muscle and surrounding tissue enough time to gradually relax and lengthen. Consistency is also key because muscles and connective tissues adapt slowly, so they need time to adjust.”

— Dan Giordano, Physical Therapist, Co-founder of Bespoke Treatments

The takeaway

Creveling's experience demonstrates that a proactive approach to calf flexibility and strength can help runners maintain a healthy stride and prevent common lower leg issues like tightness and pain. By incorporating targeted stretches and strengthening exercises into her routine, she was able to overcome her calf troubles and conquer her marathon training cycle.