A painful knot on the outer calf is common from running because of the high intensity that's placed on the muscles when your foot hits the ground. You're most likely to get a cramp if you're new to running or you recently resumed running. If you experience reoccurring knots on your outer calf after running, consult your doctor.
Identification
A cramp is always painful, but the pain ranges from mild to temporarily debilitating. The muscles of the calf are common areas for cramps to occur after running. A cramp is involuntary and comes without much warning. You might notice a fluttering sensation in your calf seconds before the muscle contracts and stays painfully contracted. A hard lump or knot is often visible or you're able to feel the lump of muscle that's cramped with your hand.
Cause
The exact cause of calf cramps is unknown, but dehydration is likely the cause for runners. Keeping your body replenished with fluids while running helps your muscles contract and relax appropriately. If you're running during a hot day, than you're losing fluids and minerals through your sweat. These fluids must be replaced to avoid cramps during and after running. Fatigued muscles are also prone to cramps after running. Low potassium and calcium levels increases your risk of cramps. Tight muscles cramp easier than muscles that are regularly stretched.
Treatment
At the first sign of a cramp, stop all activity and rest your calf muscle. Stretch your calf muscle by facing a tree or wall and standing with your unaffected leg bent slightly and your toes about six inches from the tree or wall. Step back with your affected leg and press your heel into the ground. Keep your elbows extended and your palms flat on the tree or wall as your press downward and stretch your calf muscle. Hold this stretch until the cramp disappears. You can also sit on the ground with your legs spread apart. Reach for the toes of the affected calf and pull your toes toward your body to stretch the calf. Gently massage the cramp with your free hand until the cramp disappears. Massaging the muscle encourages blood flow to the cramp. Ice the area to relax the muscle. If the pain persists later in the day, use a heating pad. An over-the-counter no steroidal anti-inflammatory medication also relieves lingering soreness from a calf cramp after running.
Prevention
Stay hydrated while running by drinking water or sports drinks at regular intervals. Stretch your calf muscles before and after running to reduce your risk of a calf cramp. Increase potassium in your diet by eating bananas and increase calcium by drinking milk or eating cheese. Taking a vitamin B complex supplement might reduce your risk of cramps, but not enough research confirms that theory. If you continue to get cramps after running, consider an exercise that's within your physical ability such as brisk walking or cycling at a moderate pace.
