Calf pain is a common complaint for many runners. According to Cool Running, every lower leg injury caused by running is usually due to tight calf muscles. When you run, you use your calf muscles to lift and lower your heel. This repetitive action, combined with improperly stretching prior to and after your workout, can lead to pain, tightness and the possibility of developing several types of injury.
Types of Injuries
Several types of running injuries are caused by tight calf muscles. According to Dr. Cathy Fieseler, in an article for "Running Times," one of the most common causes of calf pain while running is muscle strain, meaning that you may experience a partial to complete tear of the muscle, resulting in severe pain. Two other possible causes are a muscle cramp due to fatigue and overexertion or a vascular problem caused by muscle swelling, resulting in a constriction of blood flow to your calves. Other possible causes of calf pain include shin splints, a condition caused by tight calf muscles, resulting in pain in your calves or the front of your lower leg.
Symptoms
One of the most common symptoms of a calf injury is pain that starts as a dull ache or mild sensation and gradually becomes worse with exercise. You may also experience continuous pain while you run and for several hours after your workout, feelings of tenderness or inflammation, evidenced by swollen calf muscles, difficulty standing on your toes, and sensations of sluggishness or stiffness that may disappear after your muscles are properly warmed up.
Prevention
Cultivating flexibility and developing lower leg strength are two key ways that you can prevent calf injuries, according to Fieseler. Implement a strength-training routine on days when you don't run and stretch your muscles both before and after your workout. One simple stretch for your calf muscles is the wall pushup. Stand about 3 feet from a wall. Rest your palms on the wall and bend your elbows, keeping your feet flat on the floor. You should feel a beneficial stretch along the backs of your calves.
Treatment
Calf injuries are treated with combination of methods commonly referred to as PRICE --- protection, rest, ice, compression and elevation. Your doctor or physical therapist may suggest a calf brace or splint to protect the muscle during the healing process. In the first few days of recovery, you should rest the muscle and avoid any activities that cause strain or pain. During the first 24 to 72 hours, ice should be applied up to five times daily for a period of up to 20 minutes. Compression by using a leg wrap or brace can prevent or reduce inflammation. Elevate your leg by keeping your heel higher than your heart.
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