Calf pain while running

Running is an outdoor sport we often do. Running every day can strengthen the body, keep away from colds and enhance resistance. However, some people will experience calf pain when running, and are often tortured to the point that even their walking is restricted. Calf pain when running may be due to not stretching properly before running, resulting in sudden muscle strain. You must be well prepared before running to prevent it from happening.

First: Symptoms of calf muscle strain or rupture

1. Heavy-hitting feeling: It feels like someone suddenly kicks your calf from behind.

2. Severe pain: It feels like the calf is "shot", with severe pain, forcing you to stop running.

3. Lameness: The pain will be significantly aggravated when raising the heel, and the patient will adopt a protective walking posture and limp.

4. Swelling, bruising, and depression: Immediately after the injury, the calf will be obviously swollen, deformed, and have subcutaneous bleeding (blue to purple bruises). If the gastrocnemius muscle is completely ruptured, a noticeable depression will be found. In the case of old injuries, a harder scar structure can be felt locally. When you lift your foot, you may feel pain in the back of the calf and limited movement.

Second: What should I do after my calf muscle is strained?

RICE principle in the early stage of injury: elevate the calf, provide adequate rest, apply ice intermittently (10 to 15 minutes per time), and apply pressure with an elastic bandage to reduce pain and swelling. If the pain is unbearable, you can use some non-steroidal anti-inflammatory analgesics (such as ibuprofen). After about 3 days of acute treatment, if the swelling disappears, you can do corresponding rehabilitation exercises. The recommended exercises for rehabilitation training are as follows:

1. Wall calf stretch

Stand with your hands against a wall, move your injured leg back, lean forward, and bend the other leg. Hold for 10 to 15 seconds until you feel a noticeable stretch in the muscles at the back of your calf. Repeat 6 to 8 times. This movement also has a preventive effect on plantar fasciitis and Achilles tendonitis.

2. Seated calf stretch with bent knees

Sit down and stretch the leg, keeping the knee bent. Hold the front of the foot of the stretching leg with both hands to maintain balance. Move the front of the foot as close to the body as possible, and feel the stretch and soreness on the back of the calf of the stretching leg. Hold the stretching position for 30 to 60 seconds, then switch legs and repeat.

Third: Why do I strain my calf muscles when running?

1. Failure to warm up sufficiently, not stretching properly after running, climbing training for too long, suddenly increasing the amount of training, suddenly adjusting the stride to change the landing method (such as from heel landing to forefoot landing), all of these will increase the possibility of calf muscle strain.

2. Dehydration during training can also cause calf muscle pain. Many runners do not pay attention to hydration during training. At the same time, the large amount of sweat secretion leads to the loss of calcium, potassium and some trace elements, which can also cause calf muscle pain. Therefore, it is necessary to replenish water and minerals reasonably during exercise.

3. Foot eversion (inward rotation). This foot shape causes the calf muscles and Achilles tendon to bear additional pressure during exercise, increasing the possibility of injury.