I'm slowly starting to increase my running frequency (average distance of 5-7km) after a sporadic couple of months with injury. 

I'm noticing that my calves are always sore and very tight/pumped when running. I'm not new to running but am finding that my soleus stays very sore for 5+ days after a run. 

I stretch a little afterwards and occasionally use a foam roller. It's most painful going down stairs. 

Any suggestions?