Muscle strain is the most common cause of running induced calf pain. Calf strain is the result of tears in the muscle fibers that can range from mild to severe. By training effectively, you can help avoid developing a calf strain. If you strain your calf muscle, take the proper steps to treat the strain to prevent future injury.
Muscle Structure
The gastrocnemius and the soleus are the two muscles that make up the calf. The soleus is smaller and runs from the Achilles tendon at the heel to just below the knee joint. The gastrocnemius is larger and runs from just above the knee joint to the heel bone. The soleus helps control pointing the foot, while the gastrocnemius helps control knee movement. Pain in the lowest part of the calf that you feel when you point your feet against the ground is likely caused by a strain in the soleus muscle. Pain and tightness through the whole muscle is usually the result of a gastrocnemius strain.
Symptoms
Because calf strains range from mild to severe, symptoms vary depending on the severity of the strain. A mild soreness in the lower leg is typically the result of a minor tear, also known as a grade-one strain. Most people can run through a grade-one strain and may feel a mild calf muscle ache for a few days. A grade-two strain often shows up as a sharp pain in the calf that doesn't disappear when you start walking. Calf soreness may continue for more than a week and be accompanied by some bruising and swelling. A grade-three strain means that more than 90 percent of the muscle fibers have been torn. If you experience this type of severe strain, you will feel a severe, sudden pain with substantial swelling and bruising.
Causes
Sudden changes in your running program, such as an abrupt increase in your running intensity or extreme hill training, are a common culprit behind calf muscle pain. Skipping warm-ups or cool-downs can also contribute to your likelihood of experiencing a strain. Dehydration and mineral deficiencies may also be a contributor to strain in the calf muscle.
Prevention
Stretching the calf through warm-ups and cool-downs is one of the most effective ways to prevent calf pain and muscle strain. Avoid abrupt training routine changes to minimize unnecessary stress to the muscle. Stay well hydrated while running and throughout the day and includes enough vitamins and minerals in your diet.
Treatment
Ice your calf muscle immediately after feeling strain symptoms to decrease internal bleeding from the muscle tear. In the case of a mild strain, elevate your leg and ice the muscle as often as possible. Stretch your calf muscles for added relief. Stop running for at least five days after the pain subsides and return to your training routine gradually. If you experience signs of a moderate to severe strain, consult a physician because you may need to undergo full rehabilitation treatment.
