The calf region is not a common injury for skiers; however, there are several scenarios that make skiers prone to sore calves. Beginner skiers are the most at risk for sore calves, but this does not exclude the most advanced skiers from a potential injury waiting to happen on the slopes. If pain is severe, consult with your doctor for proper diagnosis and treatment.
Identification
Delayed onset muscle soreness is mild to debilitating pain you feel 24 to 48 hours after skiing. The muscles feel tight in the back of your leg. The calf will feel tender if you touch or flex your muscles. Bruising of the calf is caused by broken blood vessels that break and leak to the surface under your skin. Minor bruises only affect the subcutaneous layer of your skin; however, severe trauma can bruise as deep as your bones. A strain will have similar symptoms to delayed onset muscle soreness; however, bruising may be present as well as a possible popping sound. A fracture will make it difficult to put weight on your leg. In some cases, the bone will pierce through the skin.
Causes
DOMS is caused by microscopic tears in the muscle. If you're a new skier, DOMS is likely since you're using your muscles in a way that your body is unfamiliar with. DOMS can also occur if you're skiing for longer than usual or have increased the intensity by going down more advanced slopes. Being new at performing jumps while skiing can also cause DOMS. Injuries to the calf while skiing can occur from falling, collisions and overuse of the calf muscles. A collision with another skier or an object can result in bruising, a strain or a fracture. If you start to fall during a jump, skiers tend to extend their legs instinctively which causes the back of the ski boot to forcefully push on the calf. Not only does the ski boot result in a bruise or possible strain, but it can cause a tear of the anterior cruciate ligament of the knee.
Treatment
There is no treatment for DOMS, but the pain starts disappearing after 72 hours. Strains and bruises can be treated by icing the calf and elevating it above you heart. Avoid skiing while strains and bruises heal since your ski boot will rub against the calf. For severe strains, surgery may be necessary. If you fracture a bone in the calf muscle region, the severity of the break will determine treatment. For a simple fracture, a cast will be applied to keep the bones stable. However, if the break is more complex, surgery will be needed to realign and stabilize the bones.
Prevention
Use ski equipment that fits properly and is well maintained. Before heading to the slopes, take ski lessons so you can learn proper ski techniques. Once you're comfortable with the basics of skiing, start on green level slopes and gradually increase to bigger slopes. Be mindful of other skiers by paying attention to your surroundings. Warm up for 15 minutes with a light jog and stretching session to reduce your risk of a sore calf.
