Extreme calf pain results from a number of factors, including tight muscles, weak muscles, overtraining or overuse, and muscular sprains and strains. Calf pain is very uncomfortable, and may leave you unable to exercise or effectively perform daily activities. When you feel the onset of calf pain, rest and apply ice treatment to the area, then consider gentle exercises to alleviate the pain and prevent its recurrence.
Towel Stretch
Sit on the floor with your legs out straight and toes pointed up. Hold the ends of a towel in either hand, and wrap the middle of the towel around the toes of your right foot. Lie back, and lift your right leg into the air with the towel still wrapped round it. Pull the ends of the towel down so your toes begin to point toward you. When you feel a strong stretch in your right calf, hold the position for 15 seconds, then relax, and do the same with your left leg. This stretch targets the gastrocnemius, the main muscle in the calf. A strained or tightened gastrocnemius can cause extreme calf pain. Stretching will alleviate this tightness.
Toe Raises
Calf pain is often related to weak tibialis anterior muscles -- the muscles on the front of the shin bone. This weakness causes the calf muscles to become extremely tight and vulnerable to injury. Toe raises help strengthen these muscles.
Stand with your upper back against a wall, and feet shoulder width apart, about a foot in front of the wall. Keeping your weight on your heels, point your toes up as high as you can and hold that position for three seconds, before lowering them to the floor. Perform two sets of 10 repetitions every day.
Hockey Ball Self-Myofascial Release
Self-Myofascial Release, or SMR, is a massage technique used to loosen tight tissue and reduce muscle adhesions and trigger points, which can cause pain.
Place a hockey ball on the floor and sit down with your legs out straight. Place the ball under your right calf, and lift your lower body off the floor by supporting your weight on your hands. Press your calf into the ball, and move your leg around so the ball rolls under your whole calf, from top to bottom and inside to out. You should use enough pressure for it to feel uncomfortable without being painful. Roll the right calf for 90 seconds, then the left calf for 90 seconds. Do this every day.
Calf Raises
Calf raises will strengthen your calf muscles. If your calves are stronger, they are less likely to get injured, as the muscle tissue will be less susceptible to strains, pulls and tears.
Stand on the bottom step of a staircase, resting your hand on the banister for support. Begin with your heels down and calves fully stretched, then push up through the balls of your feet until you're standing on tiptoes. Perform three sets of eight reps three times per week. Hold a weight in your nonsupporting hand to increase the resistance if you need to. If you have access to a gym, use a standing or donkey calf raise machine instead.
