Calf strain is the most likely cause of calf pain while running. Calf strain is caused by tears in the muscle fibers which can range from very small tears to a complete muscle rupture. Effective training can help prevent calf strain due to running. If you experience calf pain, proper treatment is necessary to avoid further injury.
Muscle Facts
The calf muscle is actually comprised of two separate muscles; the gastrocnemius and the soleus. The gastrocnemius is the large muscle at the back of the lower leg which runs from the heel bone to just above the knee joint. The soleus is the smaller of the two, and runs from just below the knee joint, attached to the heel by the Achilles tendon. The gastrocnemius helps control knee movement, and both muscles control movement of the ankle in pointing the foot. If you feel pain in the lower leg or when you point your feet against the ground, as in a seated calf raise, it is more likely that you have damaged your soleus muscle. If you feel pain or tightness through the whole muscle, it is likely gastrocnemius pain.
Symptoms
Symptoms of calf strain vary depending on the severity of the strain. A minor tear, or grade one strain, may initially feel like a slight soreness in the lower leg. You can usually run through a minor tear, and may feel aching in the muscle for the next few days. With a grade two strain, you may feel a sharp pain in the calf that appears when walking as well as running. You may also notice mild bruising or swelling with this type of strain, and soreness may not disappear for more than a week. A grade three, or severe strain, manifests itself as a sudden severe pain with significant swelling and bruising. More than 90 percent of the muscle fibers are torn in a grade three strain.
Causes
Ineffective warm ups, cool downs and stretches can cause calf strains. An abrupt change in your training program, such as a sudden increase in distance or excessive hills, can also cause pain. Dehydration and mineral deficiencies are also a potential cause of strain in the calf muscle.
Prevention
Effective calf warm ups and cool downs are some of the best ways to prevent calf pain. Keeping the muscle flexible helps to prevent strains and muscle tightness. Avoid sudden changes in your training routine as this can put undue stress on the muscle and lead to a strain. Be sure to stay well hydrated throughout your run and take in enough vitamins and minerals through a healthy diet or supplements if necessary.
Treatment
Apply ice to the muscle as soon as possible after feeling symptoms of a strain. This will help to stop any internal bleeding from the tear. For a mild strain, keep the leg elevated, ice the muscle as often as possible, and refrain from running for at least five days, returning gradually to your training routine. Calf stretches can also provide some pain relief. Consult a physician if you experience signs of a more severe strain, as recovery may consist of a full rehabilitation program.
