Uneven calf size

[Carriejane]

Hi,

I have always had one calf slightly bigger than the other which I believe is normal.  However, I started running about 2 years ago and recently I realised that my right calf is noticeably larger than the left now.  It is actually a whole inch bigger! I presume this has something to do with my posture when running, and my right leg working harder. Does anyone know how I can fix this? Ideally I would like to slim it down to more evenly match my left calf.  I have become very conscious of this now to the point where I don’t want to wear skirts etc because it is so obvious, but I don’t want to give up my running. 

Any ideas gratefully received. 

[WavyDavey · Accepted solution]

Hi @Carriejane ,

That's interesting. Have you measured them and what was the difference in size?

Instead of trying to slim down your right calf, it might be easier to think of needing to bring the left leg up to match. It's hard to make a muscle smaller without compromising your exercise routine.

It might be related to technique, or possibly just the body's structure. You'd probably need to have a coach or more experienced runner take a look to rule out technique. Depending on our leg and hip structures, it may be natural to favor one side that way. Sometimes there's not a lot that can be done.

One legged calf raises are a quick way to bring up the left side. You can do them standing on a block, or with a dumbbell in hand, or on a machine (if you have gym access). Doing leg exercises like pistol squats or lunges with more reps on that side wouldn't hurt either.

[Heybales]

Difference in calf sizes is normal, usually because we all have a walking style that is not perfectly even.

You may have had a slightly bigger than average difference because even more mechanical difference.

And now running has pointed that out even more.

Have you noticed any other issues with running over the 2 years as perhaps distance has increased?

Tighter calf, hamstring, glute, ect on one side compared to other on regular basis? Sciatica issue always on one side. Plantar pain flairs more on one side. That type of stuff.

I'd be more curious as to the why it may have happened, which may be able to lend to over time self-correcting the size difference. Not a fast fix, that's for sure.

For instance, I have unequal legs, and discovered much later, after many younger years of running, where it generally didn't show up. But was young, body could take more, and wasn't at some line of this being super stressful and showing up issues. Fast forward some years, now the same distance, and less, shows up problems and injuries - that upon discovery of the unequal legs related to an accident and therapy - explains why I had those issues through the years - every single one in podiatrists research and case studies. With larger calf being one of signs.

The concern could be is the larger calf because of body correcting for some issue causing that side to be used harder, and while right now perhaps not a problem - could it become one.

Or the larger calf because you happen to run uneven and that will cause an issue eventually. And now that it's stronger it makes it easier to favor that side.

There are several assisted self-tests for unequal legs, which most do indeed have to a small extent, but 1/4" or more is easily a more potential issue.

Another easy test is if you have a treadmill. Warmup, get a nice comfortable normal pace going.

Listen carefully to the sound of each impact (no music obviously). It could simply be a matter of you landing more on forefoot on big calf leg, but mid-foot or heel (ouch) on other leg. That kind of extra load just asking for more calf muscle. And it sounds different. Heel landing usually gives slap, mid-foot perhaps most quiet since right under you, fore-foot may even make more pressure on belt scooting forward or attempting to but otherwise quiet - really sounding different though.

Now get a stopwatch going with seconds or better, and again trying to run normal.

Notice the seconds for each right or left foot landing. If near the 180 turnover rate, every 3rd step will be a sec.

This will hard, but see if you can discern a slight difference between impacts between feet, like you could be launching yourself just a tad more with big calf leg with more air time, less with smaller leg.

It can be minor, but extra power exerted for just slightly more distance over the course of much running can be a big difference.

You may also end up running different on treadmill compared to perhaps outside where normally done.

So try the listen test outside too. So many listen to music they'd never discern.

Or may be the mere fact of paying attention causes it to go away and you are more balanced.

The kicker is attempting to just change form like that takes a lot of attention if you do find difference. You can attempt to work the other side more, which will be closer to the catch up method mentioned than lower the size desire.

After a run you could also attempt to add to the load of the smaller calf by doing a lot of calf presses on that side, catch it up. Or jump-rope with a favoring of the smaller calf, 2 skips on it, 1 skip on bigger one.

Interesting desire, common issue.

Even after leg length correction and much better running style, the fact of stronger calf caused my bike riding style to slightly use that side more too. And strength training amount of reps and weights doesn't translate at all into cardio used muscle.

But it could correct the view.

[Carriejane]

Hi Wavydavy, 

thank you for your answer. The difference is now a whole inch, before I started running it was only. 1/4 inch. I had a feeling the answer would be to bring up the left calf so I might look at exercises to do that as you suggest. (Wishful thinking to slim it down!)

 Thank you.

[Carriejane]

Hi Heybales, 

thank you for your answer. 

I have been trying to listen as you suggest, but can’t really notice any difference. I had a look at an older pair of trainers and the wear on the right foot is slightly more than the left but not massively so. 

I always used to have a weak ankle on the left which would click when I tried to run more than a few yards and I ended up a heap on the ground! However running on the treadmill and proper running shoes seemed to strengthen it and I no longer have an issue with it. But you are probably right in that I have always relied more on my right leg because of it.

i think I am going to try build up the left muscle with some exercises, and maybe that will help to even things up. I just don’t want the right to get any bigger. 

Thank you 

[Heybales]

No sound difference means it's going to be more a matter of take off not landing on forefoot then.

Though longer air time because you also push off harder would make the landing on that side a bigger workout.

Just very hard to get around those slight but meaningful stride differences.

Much of the size is also likely to be extra stored glucose with attached water in the muscle - that takes up space. Because you really don't need a lot of extra muscle for endurance aerobic usage, but body learns to store more fuel in the muscle to use it longer/harder.

That's where doing those calf presses on small side after every run can help out. Carry extra 20 lbs when you do it, only go to failure every other day - muscle can't build up if there is no recovery.

But another big stress on muscle the body is trying to recover/rebuild/grow - it merely short circuits it and wastes the workout to some degree.

[blazingsword]

Hi! I would suggest getting your calf, leg checked out by a doctor or a vein specialist. And then that way you will know for sure that there are no ongoing medical problems.

[Carriejane]

Thank you for your reply, I really don’t think it is a health issue but I do have a routine check shortly so I will mention it.

[Valerie27]

It sounds like you have a problem with your posture. Unfortunately, exercising your other leg more is not going to help. You cannot only change your running technique, you have to change you posture completely otherwise you could suffer from severe back pain later in life. See if you can find any posturologists in your area. Our posture depends on our feet, eyes and jaws. I know it sounds odd but there is a Ted Talk on youtube, which will explain things better. It is called Posture: The key to good health. They normally give you specific insoles, eye and jaw exercises to do every day. It really does work. Good luck  

[Carriejane]

Hi Valerie, 

thank you for your comments, I will definitely have a look at that. I did wonder about my posture, I have tended to believe that my posture is not too bad generally because I’m below average height so I don’t stoop or anything like that, but probably running magnifies any bad little habits!

Thank you for taking time to consider my issue.

[BarbaraSG]

Hi Carriejane, I am exactly in that same situation, although in my case it is the left calf that is noticeably larger! I totally understand what you feel about wearing skirts and about not wanting to give up on running. I'm very keen in finding a solution for it too, preferably by reducing the size of the calf. Let me know if you had any improvement? Thanks, Bárbara

[Carriejane]

Hi Barbara, 

I have started to do the posture exercise detailed the ted talk you tube video in Valeries post above, and it’s early days but strangely I have noticed some changes.  I tended to get back ache when I was walking for an extended length of time but that seems to have abated somewhat.  It could of course be “in my head” but I like to think it may be a positive start and maybe my running posture is improving! Time will tell. 

[BarbaraSG]

• Hey last week I started doing the exercises suggested in the video below and noticed a reduction on the size of both calves and actually the difference between the two is now smaller (1.5 cm)!

https://youtu.be/1xDNKRHsuPE