Pain in the calf muscle is very common for runners. The pain is typically the result of a calf muscle strain or tear. While many runners experience lower calf muscle pain at some point, the pain is preventable and often easily treated if addressed early.
Muscle Structure
The gastrocnemius and the soleus are the two muscles that make up the calf muscle. If you feel pain in your lower calf, you are likely to be feeling this pain in your soleus muscle. The soleus is smaller than the gastrocnemius and attaches from below the knee joint to the heel via the Achilles tendon.The soleus helps control ankle movement, specifically the action of pointing the foot. If you feel pain more intensely when you point your feet against the ground, in movements such as seated calf raises, you may have strained your soleus muscle.
Causes
The soleus muscle moves first as you run, meaning that there is often more stress put on the muscle while running than the larger gastrocnemius muscle. Injury to the soleus muscle is almost always due to overuse and is brought about most often by excessive hill work. Skipping warm ups or cool downs, ineffective stretching, or a sudden change in training distance or intensity can also cause pain.
Symptoms
As the pain you feel in your lower calf muscle is actually the result of a strain, or tear in the muscle, the symptoms will vary based on the severity of the strain. If you have a minor tear, you will likely experience mild soreness in the lower calf while running followed by a dull ache that lasts for a few days. A moderate to severe strain can cause sudden, severe pain, bruising and significant muscle swelling.
Prevention
Stretching effectively before and after running is key to preventing lower calf muscle pain. Exercises like wall push-ups can help you keep your muscles flexible and prevent muscle tears. Placing heel lifts in your running shoes may also help prevent lower calf soreness. Avoid making abrupt changes to your training routine and incorporate hill work gradually.
Treatment
Ice the muscle immediately after running. Do not run while pain persists and keep from running for a few days after the pain subsides. Anti-inflammatory medication, such as aspirin or ibuprofen, may also provide some relief. Continue to stretch the muscle while recovering from the injury. Be sure to contact a physician if you experience more than mild soreness as this may be a sign of a more severe strain. If the pain is near the heel instead of in the lower calf, consult a physician as this may be a sign of an Achilles heel strain instead of a lower calf strain.
