What causes calf soreness. How can you effectively treat sore calf muscles. Which stretches and exercises are best for relieving calf pain. What preventive measures help avoid future calf soreness.

Understanding Calf Muscle Anatomy and Function

The calf muscles play a crucial role in lower leg function and circulation. Located at the back of the lower leg, the calf consists primarily of two muscles – the gastrocnemius and soleus. These muscles work together to enable movements like pointing the toes, pushing off while walking or running, and maintaining balance.

Interestingly, the calf muscles are often referred to as the “peripheral heart” due to their important role in blood circulation. When you’re standing or moving, the calf muscles contract and relax, acting as a pump to push blood from the legs back up to the heart. This pumping action helps prevent blood from pooling in the lower extremities.

Key Components of Calf Anatomy

• Gastrocnemius muscle: The larger, more visible muscle forming the bulge of the calf
• Soleus muscle: A deeper, flatter muscle beneath the gastrocnemius
• Achilles tendon: Connects the calf muscles to the heel bone
• Popliteal artery: Main blood supply to the lower leg and foot
• Tibial and peroneal nerves: Provide sensation and motor control to the calf region

Understanding this anatomy helps explain why calf soreness can have various causes and manifestations. The complex network of muscles, tendons, blood vessels, and nerves in this region means that discomfort could stem from muscular issues, circulatory problems, or nerve-related conditions.

Common Causes of Calf Soreness

Calf soreness is a frequent complaint among athletes, fitness enthusiasts, and even sedentary individuals. While the symptoms may be similar, the underlying causes can vary significantly. Identifying the root cause is crucial for effective treatment and prevention.

Delayed Onset Muscle Soreness (DOMS)

DOMS is a common occurrence after intense physical activity, particularly when engaging in new exercises or increasing workout intensity. It typically manifests 24-72 hours post-exercise and is characterized by:

• Dull, aching pain in the calf muscles
• Stiffness and reduced range of motion
• Temporary weakness in the affected muscles

Can DOMS be prevented? While it’s not entirely avoidable, gradually increasing exercise intensity and properly warming up can help minimize its severity. Staying hydrated and incorporating proper cool-down routines may also alleviate symptoms.

Calf Muscle Strains

Muscle strains occur when the calf muscles are overstretched or torn. These injuries are often classified into three grades based on severity:

1. Grade 1: Mild strain with minimal fiber damage
2. Grade 2: Moderate strain with partial muscle tear
3. Grade 3: Severe strain or complete muscle tear

Symptoms of calf strains include sudden sharp pain, swelling, and difficulty walking or bearing weight on the affected leg. The severity of these symptoms typically correlates with the grade of the strain.

Muscle Cramps

Calf cramps are sudden, involuntary contractions of the muscle that can cause intense pain. They often occur during or after exercise, at night, or due to dehydration or electrolyte imbalances. While usually short-lived, cramps can be extremely uncomfortable and may leave the muscle feeling sore for hours afterward.

Tendinitis

Achilles tendinitis, an inflammation of the tendon connecting the calf muscles to the heel bone, can cause pain and soreness in the lower calf region. This condition is often associated with overuse, improper footwear, or biomechanical issues in the foot and ankle.

Effective Stretches for Relieving Calf Soreness

Stretching plays a vital role in alleviating calf soreness and preventing future discomfort. Incorporating these stretches into your routine can help improve flexibility, reduce muscle tension, and promote faster recovery.

Standing Calf Stretch

This classic stretch targets both the gastrocnemius and soleus muscles:

1. Stand facing a wall, about arm’s length away
2. Place your hands on the wall at shoulder height
3. Step one foot back, keeping it straight, with heel on the ground
4. Lean forward, bending the front knee while keeping the back leg straight
5. Hold for 30 seconds, then switch legs

How often should you perform this stretch? For optimal results, aim to do 2-3 sets on each leg, repeating 2-3 times daily.

Seated Towel Stretch

This gentle stretch is ideal for those with limited mobility or recovering from injury:

1. Sit on the floor with legs extended
2. Loop a towel around the ball of one foot
3. Gently pull the towel towards you, feeling the stretch in your calf
4. Hold for 30 seconds, then switch legs

The seated towel stretch allows for a controlled, gradual stretch, making it suitable for individuals of all fitness levels.

Downward Dog Pose

This yoga-inspired stretch engages multiple muscle groups while providing an excellent calf stretch:

1. Start on hands and knees
2. Lift your hips, straightening your arms and legs
3. Press your heels towards the ground
4. Hold for 30-60 seconds, focusing on deepening the stretch in your calves

Regular practice of the downward dog pose can improve overall lower body flexibility and may help prevent future calf soreness.

Strengthening Exercises to Prevent Calf Soreness

While stretching is crucial for relieving soreness, incorporating strengthening exercises can help build resilience in the calf muscles, reducing the likelihood of future discomfort and injury.

Calf Raises

This simple yet effective exercise targets both the gastrocnemius and soleus muscles:

1. Stand with feet hip-width apart, near a wall for balance if needed
2. Slowly rise onto your toes, lifting your heels off the ground
3. Hold for a moment at the top, then slowly lower back down
4. Repeat for 3 sets of 15-20 repetitions

To increase difficulty, perform single-leg calf raises or add weight by holding dumbbells.

Jump Rope

Jumping rope is an excellent cardiovascular exercise that also strengthens the calves:

• Start with short sessions of 1-2 minutes
• Focus on landing softly on the balls of your feet
• Gradually increase duration as your endurance improves

How does jump rope benefit calf strength? The repetitive bouncing motion engages the calf muscles continuously, improving both strength and endurance.

Eccentric Heel Drops

This exercise emphasizes the lowering (eccentric) phase of the movement, which is particularly beneficial for calf strength and injury prevention:

1. Stand on a step or raised platform, balls of feet on the edge
2. Rise up onto your toes
3. Slowly lower your heels below the level of the step
4. Use both feet to rise back up, then repeat the lowering with one leg
5. Perform 3 sets of 15 repetitions on each leg

Self-Care Techniques for Sore Calves

In addition to stretches and exercises, several self-care strategies can help alleviate calf soreness and promote faster recovery.

Foam Rolling

Foam rolling, or self-myofascial release, can help break up muscle knots and improve circulation:

1. Sit on the floor with the foam roller under your calves
2. Use your hands to lift your hips off the ground
3. Slowly roll from your ankles to just below your knees
4. Pause on any tender spots for 20-30 seconds

How often should you foam roll? Aim for 1-2 sessions daily, especially after workouts or on rest days.

Ice and Heat Therapy

Alternating between ice and heat can help reduce inflammation and promote healing:

• Ice: Apply for 15-20 minutes every 2-3 hours in the first 48-72 hours after injury or intense exercise
• Heat: Use after the initial inflammation has subsided, applying for 15-20 minutes to increase blood flow and relaxation

When deciding between ice and heat, consider the nature of your soreness. Ice is generally better for acute injuries or immediate post-exercise soreness, while heat is more beneficial for chronic muscle tension or stiffness.

Massage

Self-massage or professional massage therapy can help alleviate calf soreness:

• Use your thumbs to apply pressure and circular motions to the calf muscles
• Focus on any tight or tender areas
• Combine with a massage oil or lotion for easier gliding

Regular massage can improve muscle flexibility, reduce tension, and enhance overall leg function.

Lifestyle Factors Affecting Calf Health

Certain lifestyle choices and habits can significantly impact calf health and susceptibility to soreness. Addressing these factors can lead to long-term improvements in muscle comfort and function.

Hydration

Proper hydration is crucial for muscle health and recovery:

• Aim for at least 8 glasses of water daily
• Increase intake during hot weather or intense physical activity
• Consider electrolyte-rich beverages for prolonged exercise sessions

How does hydration affect muscle soreness? Adequate fluid intake helps maintain proper muscle function, aids in nutrient delivery, and facilitates the removal of waste products that can contribute to soreness.

Nutrition

A balanced diet rich in certain nutrients can support muscle health and recovery:

• Protein: Essential for muscle repair and growth
• Magnesium: Helps prevent muscle cramps and supports muscle function
• Potassium: Aids in muscle contraction and helps maintain fluid balance
• Omega-3 fatty acids: May help reduce inflammation and muscle soreness

Incorporating foods rich in these nutrients or considering appropriate supplements can contribute to overall muscle health and reduced soreness.

Footwear

Proper footwear plays a significant role in calf health and comfort:

• Choose shoes with adequate support and cushioning
• Replace athletic shoes regularly, typically every 300-500 miles of use
• Consider custom orthotics if you have specific foot or gait issues

Wearing appropriate shoes for your activities and foot type can help prevent unnecessary strain on the calf muscles and reduce the risk of soreness or injury.

When to Seek Professional Help

While many cases of calf soreness can be managed with self-care, certain situations warrant professional medical attention. Being aware of these red flags can help prevent more serious complications.

Signs That Require Medical Evaluation

• Severe pain that doesn’t improve with rest and home care
• Significant swelling or bruising
• Inability to bear weight on the affected leg
• Signs of infection, such as redness, warmth, or fever
• Persistent numbness or tingling in the calf or foot
• Calf pain accompanied by shortness of breath or chest pain

Why is it important to seek prompt medical attention for these symptoms? Some of these signs could indicate more serious conditions, such as deep vein thrombosis or compartment syndrome, which require immediate treatment.

Professional Treatment Options

Depending on the cause and severity of your calf soreness, a healthcare professional may recommend various treatment approaches:

• Physical therapy: Customized exercise programs and manual therapy techniques
• Medications: Anti-inflammatory drugs or muscle relaxants for pain relief
• Injection therapies: Corticosteroid injections for severe inflammation
• Ultrasound or electrical stimulation: To promote healing and reduce pain
• Surgery: In rare cases of severe muscle tears or chronic conditions

A thorough evaluation by a healthcare provider can determine the most appropriate treatment plan for your specific situation.

A Full Guide + the Best Stretches and Exercises

Throughout the calf muscles is a network of veins, arteries and nerves. The calf muscles and the deep veins have a network of valves and pumps. This system is called your “peripheral heart.” This is because, when you’re in an upright position, the calf muscles work against gravity to close the valves – contracting and driving blood from your legs towards your heart.

When the calf muscles relax, it allows the valves to open and the veins fill with blood. With each contraction, this “peripheral heart” drives about 40 – 60% of the blood towards your heart.

Your calf muscles are themselves supplied by the popliteal artery. This is a branch of the femoral artery, the main artery of the leg that comes from the aorta. The popliteal artery then splits further into anterior and posterior tibial arteries supplying oxygen and nutrients to the ankle, foot, heel, and sole.

The arteries of the lower body

As far as the nervous supply is concerned, the major nerve of the leg is the sciatic nerve which starts in the lower back and reaches the lower leg through various branches like the peroneal nerve, tibial nerve and saphenous nerve, as illustrated below.

The nerves of the leg

Common Reasons Your Calves Feel Sore

Keeping in mind the basic anatomy of the calf muscles, we can now look at some of the common reasons you may experience sore calves or lower leg pain. While the way the pain appears may differ, you might find that all of them tend to have very similar symptoms. Cramps, inability to move the leg, swelling, and pain.

DOMS

Delayed Onset Muscle Soreness or DOMS is the pain and soreness individuals experience after a strenuous workout. It usually appears almost 24 to 72 hours after exercise. This usually occurs if you’ve just begun or restarted exercising after a long period of inactivity. It can also happen if you overexert your muscles. Because it can appear almost two days after your workout it is called delayed onset muscle soreness and is often confused for a muscle tear.

What does DOMS feel like? Your calf muscle will feel cramped. It will feel weak and the pain may be a dull throb that doesn’t go away. Dehydration can worsen DOMS. Keeping up hydration can therefore help. However, as you exercise and the muscles adapt to the added stress, it will decrease with time.

Calf Muscle Strain

Calf muscle strains involving the soleus and gastrocnemius muscles usually occur when the two have been overstretched during exercise. These muscles are located in the back of your leg and make up the bulk of your calf. The muscle fibers have some degree of tears which result in muscle inflammation and pain. You will find the pain right in the middle of the belly of the calf. Most calf strains occur due to forceful uncoordinated motion or during high motion events, like running or cycling. Muscle strains are usually graded.

A calf muscle strain

Grade 1: This is a mild tear of a few muscle fibers. Here you’ll find the muscle is painful on touch but maintains its normal strength. You can walk and use your legs without your range of motion being affected.

Grade 2: This grade involves a higher percentage of tears in the muscle fibers but not a complete tear. During the injury, a few of your muscle fibers may snap which makes the muscle extremely painful. Since it’s not a complete tear, symptoms may appear gradually. There may be a visible loss of strength and movement is affected. Often, the individual may limp and the range of motion is decreased.

Grade 3: This is a severe tearing of the muscle fibers. It could also be a complete muscle tear where the entire muscle is torn. The muscle may “pop” when the injury occurs. Obvious bruising occurs, and you can see the tear as a dent. The leg has to be rested as movement is excruciating. Weight bearing on your leg is out of the question. You have to see a doctor for this condition.

Muscle Cramps

Muscle cramps are sudden and appear out of nowhere. They can happen while you’re lying down or walking around. They can make your calf muscles feel very hard and tight. The sensation of “pins and needles” best sums up how you may feel during cramps. They are short-lived and should resolve within minutes. You can simply elevate the leg and wait till it passes away.

Contusion

Any injury or direct blow to the calf muscle will not only tear the muscle fibers but also break the blood vessels supplying them. This causes the blood to ooze out of the vessels into the surrounding tissue – leading to muscle swelling and pain. A bruise develops as the blood spills over. Bruising is visible under the skin. If it continues to grow it may develop into a hematoma.

Tendinitis

Calf pain is one of the first signs something is wrong with your Achilles tendon. Since your calf muscles are connected to this tendon, they are the first to feel it, if there’s a tear or rupture of your Achilles. A tendon rupture may feel like a sudden pop in the leg.

In elderly individuals, standing up or walking can cause it to rupture, especially if it has been weakened by a previous tear. In younger people and athletes, forced, abrupt movement can cause the tendon to tear and become inflamed. Ice the area and raise your foot. Do not bear any weight on the affected leg. If you hear or feel a pop, visit your doctor immediately.

Deep Vein thrombosis

Deep Vein thrombosis or DVT occurs when your veins develop blood clots. These usually start in the legs. The blood clots can be dangerous as they can travel towards the lungs and cause a pulmonary embolism. When they start in your legs, the calf muscles develop cramps.

Your calves may swell, and feel warm and tender to the touch, and your skin may appear red. If you see these symptoms, visit the emergency room immediately. This is one condition you want to get checked right now.

Peripheral artery disease

Peripheral artery disease or PAD occurs when the circulating blood vessels are affected due to narrowing of the arteries. It can be precipitated by smoking and deposition of fat in your arteries. As the arteries narrow, the blood supply to the legs is reduced. The muscles are starved of oxygen and nutrients.

Peripheral artery disease

Along with having a sore calf, you may find areas of the leg will be cold or numb. If you find your leg is turning cold, see a doctor right away. The longer the leg remains without blood the more dangerous it is.

Often the pain worsens on walking or during movement, when the demand for oxygen increases. The skin on the leg may become very shiny and pale. Sometimes, the toenails become brittle. If it worsens, sores may appear on your legs which can take a long time to heal.

Lumbar Canal Stenosis

The lumbar vertebrae consist of five spinal bones. If your spinal column narrows, the nerve roots, and the spinal cord in this area are affected, producing symptoms in the sciatic nerve running down the leg. Stenosis or the narrowing of spaces in your spinal column is a degenerative process in those over sixty.

Over decades, the intervertebral discs lose height as they become less flexible and bony spurs may grow into the foramina, narrowing the space.

Stenosis or the narrowing of spaces in your spinal column is a degenerative process in those over sixty. Pain may radiate down your legs and calves. Your calves may cramp on walking and require frequent rest to relieve the pain. The pain may improve on lying down or sitting.

Cirrhosis

Muscle cramps usually occur in liver disease. How they occur remains unclear. Studies have shown that people suffering from chronic cirrhosis tend to develop muscle cramps that are intermittent and not constant as in varicose veins.

They also have other symptoms like bloated abdomen, difficulty breathing, liver spots on the skin, spider veins around the navel and elevated blood pressure in the portal vein. 70% of cirrhosis sufferers develop these cramps in their calves. Your cramps may be intermittent, yet severe enough to affect your quality of life and movement.

Varicose Veins

These large twisted, purple veins occur when the valves and pumps in your venous network weaken and fail to work properly. As a result, when the calf muscles contract, the valves fail to close and pump the blood back to the heart. Blood starts pooling in the veins, leading to their spidery, bulging and tortuous appearance.

Apart from this, you may feel a deep ache within the calf muscle. The pain might be a burning or throbbing and you may also experience some itchiness around the veins. If you’re in a job where you find yourself standing all day, then try to take sitting breaks. Or start wearing compression stockings to help your veins.

Neuropathy

Neuropathic pain usually occurs when the nerves are affected by diabetes, infections, nerve conditions and other metabolic problems. This pain can result in weakness and numbness of the calf muscles if the nerves of the leg are involved.

Sometimes the pain can be worse at night. So bad that it can be disabling, which is why you need to monitor your sugar levels and have your infections treated by the right antibiotics.

Restless Leg Syndrome

Restless leg syndrome is also called Willis-Ekbom Disease. It’s more of an unpleasant sensation where you may experience an irresistible urge to move your legs – hence the name “restless leg” syndrome. The sensation worsens at night and can cause insomnia. People have to get out of bed and walk around to get rid of the cramps. The cause for this is unknown.

Red Flags: What To Look Out For And When To See A Doctor

While calf pain is always secondary to some other underlying disease, it’s important to be aware of the red flags. Certain complications of calf pain can be life threatening and will require immediate treatment. We’ll show you how to spot them and have them checked by a medical professional at the earliest. Some of them can turn into medical emergencies and can be fatal if left unchecked.

• Hematomas: If you can see a hematoma growing following a calf contusion injury, then you need to see a doctor. Usually, the body seals off broken blood vessels through its clotting process. If however, your body is failing to do so, it’s because the injury is too severe. Since the compartments in the leg have limited space, large pools of blood can add pressure to the muscles and cause compartment syndrome.

• Inability to walk: Achilles tendon ruptures, even partial ones, can impair movement. If you find that you can’t walk or walking produces too much pain, then you need to seek help. Respiratory Distress: One of the signs that DVT has sent a blood clot to your lungs is difficulty in breathing. If you have sudden shortness of breath, chest pain, dizziness or you suddenly start coughing up blood, rush to an emergency room.

• Change in Sensation: If you lose sensation, or your feet turn cold, then there’s a chance that the arterial supply and nervous supply are compromised. To restore them immediately it’s best to have them checked out at the earliest.

• Joint Effusion: Joint swellings of any kind that cause calf pain have to be examined carefully. If you have swollen joints, then they must be seen by a specialist.

• Ulcers: Any ulcers or open sores along the calf and leg must be investigated further. If they’re not healing, then they must be examined. Sores reflects a failure of the body to self-heal.

• Compartment Syndrome: If your leg appears comparably red and tight, with the pain escalating, you might be developing compartment syndrome. This must be seen by a doctor who will try and relieve the pressure between the muscles.

• 6P’s: If you’re experiencing the 6 P’s— Pain, Pallor, Paralysis, Paresthesia (abnormal sensation), Pulselessness and Poikilothermia (abnormal temperature), see a doctor now!

Diagnosing Calf Soreness

A doctor will ask you to describe your symptoms in detail. You might find the questions too intrusive, but the quality of pain, frequency, time of day, all matter as it will help pinpoint the cause of your pain.

In addition, they will perform a very thorough medical examination. For example, Homan’s test which is compressing the calf is done to confirm DVT or the straight leg test is done to check for sciatica. These initial tests help you get started on preliminary treatment. The physical examination helps the doctor identify the primary cause of your calf pain. Is it the muscle, the tendon, vein, artery or nerve that is the source of your calf pain?

Doctors make you perform a series of maneuvers like Thompson test and Garrick test where the doctor will ask you to raise your leg, flex and plant your feet. It may all feel unnecessary but these tests help narrow down which muscle, which nerve and blood vessel is responsible for your pain. The Homan’s test is indicative of a venous issue while the straight leg test, pinpoints a nerve problem.

Doctors may suggest doing a Doppler Ultrasound to visualize your veins. A normal ultrasound can produce images but cannot monitor your blood flow. A Doppler ultrasound differs from a normal ultrasound because it can show the blood flowing through your veins or if there is any obstruction.

Your doctor may ask for X-rays to see your tendons and joints. They may also request for CT’s (Computerized Tomography scans) or MRI’s (Magnetic Resonance Imaging) if they want to look at the joints and the spinal column. In addition, they may perform nerve conduction studies. These are studies where the doctors measure how fast the electrical impulses are being sent across your nerve.

They may even ask for blood samples to check you for diabetes, liver function, and metabolic syndrome. If they suspect a blood clot, they may ask for D dimer tests. D dimer is protein fragment of blood clots. It’s very specifically used to check if you have DVT. For arterial conditions, they may ask for an angiography. This is like an Xray, done by introducing a dye into your blood stream. It’s specifically used to see the blockages of your arteries.

Be prepared to give a list of the medications you take. Drugs like iron sucrose, conjugated estrogens, raloxifene, naproxen, and teriparatide are strongly associated with nocturnal leg cramps. .

Treat Calf Pain

The treatment of calf pain depends entirely on the cause.

• Rest: The first thing you must do when you have calf pain is decrease of activity, or rest. You’re overexerting the muscles that are already partially torn and need time to recover. Very often this is the only step required to relieve any calf soreness and pain following intense exercise.

• Elevate: Raise your leg so gravity won’t work against your veins and muscles. By elevating your leg, you put less pressure on the valves and pumps in the venous system to send blood back to the heart.

• Ice and Heat: Depending on the cause of your pain, applying ice packs or heating pads will help.

• Compression Stockings: If you have varicose veins doctors may suggest wearing compression stockings to aid the calf muscles.

• Medications: Medications to help thin the blood and relieve the pain may be prescribed to you depending on the cause of the pain.

• Surgery: If you have a tendon or a muscle rupture, you will require surgery.

• Massages: The jury is still out on whether massages really help relieve calf pain but athletes swear by it and so you can try using a foam roller to relieve some muscle tension.

• Physical therapy: This is by far the best way to treat calf pain. It forms part of every therapy, irrespective of the cause. Here we provide an extensive list of stretches and progressive strengthening exercises, so that you’re not fighting calf pain daily.

Are you looking for a way to treat your calf pain? Try Injurymap’s physical therapy app now.

Best Stretches and Exercise for Calf Pain

Some of our stretches and exercises also target the hip, knee, and ankle joint because of the anatomical involvement of the calf muscles in these joints. Start slowly with the warm-up and work up from there to the exercises before cooling down completely.

How Do I Treat Sore Calf Muscles?

Image Source: Getty / RyanJLane

Sore calf muscles tend to crop up after hard runs, intense cardio sessions, or tough lower-body workouts, and are particularly annoying because of how long they can hang around. “It’s hard to rest your calf,” explained Michael Fredericson, MD, professor and director of physical medicine and sports medicine at Stanford University. “You’re always walking on it.” That lingering pain is a frustrating inconvenience, but it can also turn into something more serious if you don’t give it some extra attention. POPSUGAR asked two experts for their treatment tips to get you back on your feet and pain-free as soon as possible.

Foam Rolling

When it comes to your calf muscles, “I find it’s helpful to foam roll prior to stretching,” said Steven Mayer, MD, sports medicine specialist at the Northwestern Medicine Running Clinic. The foam roller loosens up the muscles and tendons, he explained, so that you can get an even deeper stretch afterwards. If your calf muscles are feeling sore, he recommended foam rolling your entire calf and Achilles tendon, which runs down the back of your calf towards your heel. If you don’t have a foam roller, you can also use a lacrosse ball, which can be especially effective for treating shin splints.

Dynamic and Static Stretching

According to Dr. Fredericson, dynamic stretching is the most effective way to loosen up tight, sore calf muscles. Dynamic stretching, which is active stretching that incorporates movement, warms up your muscles as it loosens them, allowing you to stretch more effectively. Dr. Fredericson recommended walking on your heels, skipping, and doing high knees to loosen up your calf muscles.

Once you’ve warmed up with dynamic movements, your static stretching will feel even better. Dr. Mayer advised standing on a curb, ledge, or step with one heel hanging off to stretch the back of your calf. Make sure to hold this position for 30-45 seconds. Then, bend your leg at the knee and hold again to feel a stretch in your Achilles tendon. “That will get the different muscles in the calf, instead of just isolating one specific muscle,” Dr. Mayer explained.

Other Sore Calf Treatments

Looking for more calf relief? There are a few other tricks you can try.

• Heel lifts: Dr. Fredericson recommended putting small heel lifts in both shoes, which can redistribute your weight and take the strain off your calf muscles when you walk or stand.
• Ice: If your calves are sore 24-48 hours after a workout, Dr. Fredericson said that ice can help bring down any inflammation.
• Heat: If you’re dealing with soreness a few days post-workout, ice will only tighten up your muscles more. Try using a heating pad instead, which will loosen and relax them.
• Ibuprofen: An anti-inflammatory like ibuprofen “can be helpful,” Dr. Fredericson, although he recommended stretching as a more effective option.

If you’re still dealing with calf soreness after several days of careful stretching, consider seeing a doctor; Dr. Mayer pointed out that hip and back injuries can contribute to calf soreness as well. “Sometimes you want to do a more holistic evaluation,” he said.

Read on to see exactly how each stretch is done. And to loosen up your legs even more, try these eight muscle-lengthening stretches.

1

Foam Rolling: Calf

Image Source: POPSUGAR Studios

• Sit on the floor with your left ankle crossed over your right, and place the roller or ball under your right calf.
• Lift your pelvis off the ground so your weight is supported by your hands and the roller.
• Roll the length of your calf, from the back of your knee to the Achilles tendon. Do roll the inside and the outside of the muscle as well.
• Repeat for 30 to 60 seconds, then switch legs.

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2

Foam Rolling: Shin

Image Source: POPSUGAR Studios

• Starting on all fours, place the roller directly beneath your shins.
• Keeping your hands grounded, roll your knees toward your hands, stopping the roller right above the ankles. A slight twist will allow you to reach the entire muscle.
• Roll for 30-60 seconds.

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3

Dynamic Stretch: High-Knee Skips

Image Source: POPSUGAR Photography

• Skip in place by hopping on your right leg while bringing the left knee up toward your chest. Engage your abs as the knee comes toward your chest.
• Switch legs, and keep skipping while pumping your arms.
• Skip for 30 seconds.

To modify, don’t bring your knee up as high.

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4

Dynamic Stretch: High Knees

Image Source: POPSUGAR Photography

• Run in place while lifting your knees to the level of your waist. Engage your abs as the knee comes up.
• Pump your arms to warm up your upper body.

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5

Dynamic Stretch: Heel Walks

Image Source: POPSUGAR Studios

• Standing with your feet shoulder-distance apart, lift your toes as high off the ground as possible so that only your heels are touching.
• Walk toward your left for 20 yards, keeping your heels on the ground while flexing the toes toward the sky.
• Repeat the same motion back toward your right, resting at your starting point. Repeat three times.

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6

Static Stretch: Curb or Wall Stretch

Image Source: POPSUGAR Studios

For a deeper stretch, use a curb, stair, or ledge. If you have weak Achilles tendons, use a wall instead of a ledge, as shown in the picture.

• Find a wall and stand a few inches away. With one foot, put your toes on the wall, keeping your heel on the floor, and flex.
• Hold for about 30 to 45 seconds, then alternate with your other foot.
• You can also do this stretch using a curb or step and hanging your heels off the ledge.

Repeat with a bent knee.

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10 tips to relieve calf pain: tips and exercises

Contents

• 1 Sore calves: how to quickly and safely eliminate pain?
  • 1.1 Why does calf pain occur?
  • 1.2 How to get rid of stress in the calves
  • 1.3 Prevention of pain in the calves: stretching
  • 1.4 Taking a salt bath
  • 1.5 Using massage
  • 1.6 Calf relaxation exercises muscles
  • 1.7 Use cryotherapy to relieve calf pain
  • 1.8 Calf warming
  • 1.9 Regular exercise
  • 1.10 How shoes affect calf pain
  • 1.11 Related videos:
  • 1.12 Q&A:
    • • 1.12.0.1 What can cause calf pain?
      • 1.12.0.2 What exercises can help relieve calf pain?
      • 1.12.0.3 What kind of massage can be used to relieve pain in the calves?
      • 1.12.0.4 How to avoid calf pain after a long walk?
      • 1. 12.0.5 What medications can help relieve calf pain?
      • 1.12.0.6 Can calf pain be a sign of a serious illness?

Find out what can cause calf pain and how to prevent it. In this article, you will find useful tips and tricks to eliminate calf pain. Take all the necessary measures to improve your well-being and health.

Calf pain is an uncomfortable sensation that can occur after exercise, make movement difficult, and reduce quality of life. But do not worry, because there are effective ways to deal with pain in the muscles of the lower leg. In this article, we will discuss in detail which exercises and recommendations help relieve calf pain.

Pain in the calf can occur for several reasons: muscle strain, lack of oxygen, circulatory disorders and others. It is important to understand that for each case there are recommendations for relieving pain and eliminating the problem. In this article, we offer the most effective methods for dealing with calf pain, which are suitable for most people and provide a quick positive result.

You should not endure pain, it can lead to various consequences, so it is recommended to start dealing with discomfort as early as possible. Next, we’ll look at 10 tips that are designed to help you deal with calf pain and eliminate its cause.

Why does calf pain occur?

Calf pain is a common condition that can occur for a variety of reasons. One of the most common is the activity that we carry out during the day. For example, if we stand or walk on uneven ground for a long time, our calves can become sore. Pain can also appear after intense sports, especially if we increase the intensity of training dramatically.

In addition, calf pain can be caused by various diseases and conditions. For example, diseases of the heart and blood vessels can cause bruises in the calf, which will cause discomfort and soreness. Also, people who are overweight may develop osteoarthritis, which in turn can lead to pain in the calves.

• Some of the most common causes of calf pain:
• Long periods of immobility
• Strenuous exercise
• Heart and vascular disease
• Overweight and osteoarthritis 90 008

How to get rid of stress in the calves

Stress is an unpleasant and tense condition that can appear for various reasons: overwork, playing sports, standing or sitting for a long time, as well as general fatigue and nervousness.

If you often experience stress in your calves, these simple exercises will help you: muscles and reduce pain in the calves.

In addition, it is recommended to pay attention to your lifestyle: take time to rest, exercise regularly, follow a proper diet and avoid stressful situations.

Take care of your health and don’t forget regular massages and physiotherapy sessions to relieve stress in your calves and keep your legs healthy.

Calf Pain Prevention: Stretching

Calf pain is often caused by muscle strain. Therefore, it is important not to forget about stretching, which will help improve blood circulation and relieve muscle tension.

As a stretch, you can use exercises such as bending the body forward, standing on one leg and stretching the other behind the back, as well as lunges, which stretch the calf muscle well.

But it is worth remembering that you need to stretch carefully and not too abruptly so as not to harm your health.

• A good and safe calf stretch can be done first after a workout.
• But you can also stretch on weekdays, throughout the day.

It is important to note that stretching should be regular in order to achieve a more effective result and prevent calf pain.

Before stretching, you can also take a hot shower or apply warm compresses to the muscles, this will also help to relax the muscles and prevent pain.

Taking a salt bath

For those who suffer from sore calves, taking a salt bath can be a lifesaver. Salt contains many useful minerals that help eliminate discomfort in the muscles.

For the procedure you will need hot water and 1-2 kg of sea salt. Dilute the salt in water and let it dissolve. Then lower yourself into the bath and stay in it for at least 20 minutes. This will help relieve muscle tension and improve blood flow.

In addition, you can add essential oils to the bath, which also help relieve muscle pain. For example, lavender or peppermint oil can help relax the body and reduce discomfort.

However, be sure to consult your doctor before starting the procedure, especially if you have any medical conditions that may limit the time of the bath.

Using massage

Massage is one of the most effective ways to relieve calf pain. If you have the opportunity, it is better to contact a professional who will massage with special techniques.

If professional massage is not available, self-massage can be used. For example, first try to stretch the calf muscles with measured movements from the bottom up, then take the caviar with your hand and stroke it from the bottom up as well, gradually increasing the pressure, but not reaching pain.

If you have accumulated a lot of fatigue, we advise you to take a bath with sea salt. This method will not only relieve pain and tension in the muscles, but also provide the body with many useful trace elements.

• Massage can be carried out both by a professional and self-massage
• Avoid pain during self-massage
• The use of sea salt helps not only relieve pain, but also enrich the body with microelements

Exercises to relax the calf muscles

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For removal pain in the calves, it is necessary to perform exercises that are aimed at relaxing the calf muscles. They will help improve blood circulation and reduce muscle tension, which will lead to a decrease in pain.

Here are a few exercises to do to relax the calf muscles:

1. Stretching – First you need to stand next to a wall or other support, take one foot back half a step and fully lower the heel to the ground. Then, on a slow exhalation, you need to bring the thigh to the wall and slowly stretch the leg, leaving the leg with the heel down on the ground. You can repeat the exercise on the other leg.
2. Drum motions — sitting on a chair, you need to raise your heels to the floor level and start drumming with your heels on the floor with quick movements, maintaining the continuity of movement. Do at least 50 drum movements per exercise.
3. Foot massage – To perform this exercise, remove your shoes and step on a massage cushion or roll to relieve muscle tension. The pressure during the massage should be of medium strength.

Remember that regular exercise will help relieve calf pain and relieve muscle tension.

We use cryotherapy to relieve pain in the calves

One of the effective ways to relieve pain in the calves is cryotherapy. This is a treatment method that is based on the effect of low temperatures on body tissues.

Cryotherapy can be carried out using special ice packs or simply by wrapping ice in a soft cloth and applying it to the painful area.

Cryotherapy helps to relieve inflammation, reduce swelling and relieve muscle and joint pain. It can be effective for problems such as muscle strains, ligament injuries, fractures and dislocations.

• Benefits of cryotherapy:
• reduction of pain and inflammation;
• acceleration of the rehabilitation process after injury;
• reduce the risk of re-injury;
• acceleration of metabolic processes and increase in the general tone of the body.

However, before using cryotherapy, it is necessary to consult a doctor in order to exclude the possibility of complications and undesirable consequences.

Warming the calf muscles

To relieve pain in the calves, it is necessary to regularly exercise and massage the calf muscles. One effective method is a warm compress. It helps to increase blood circulation and soften muscles.

For the procedure, you need to make such a compress: pour hot water into a container, add salt and mix. Then moisten gauze in the solution and apply to the calf muscles for 15-20 minutes.

You can also use special ointments and gels to relieve pain. They need to be applied to the skin and massaged for several minutes.

• Daily exercise to relax the muscles: circular motion of the foot, squats on the toes, rotation of the feet around the axis.
• If possible, visit a massage therapist regularly or massage the calf muscles yourself.
• Wear comfortable shoes, avoid high heels and tight socks.

Exercise regularly

Proper functioning of the caviar is related to blood circulation and the presence of sufficient oxygen in the muscles. One of the best ways to support blood flow and overall muscle health is to exercise regularly.

For maximum benefit, choose exercises that target calf development, such as calf raises, lunges and squats. At the same time, do not forget about the diversity – yoga, swimming, dancing can also have a positive effect on the condition of the caviar.

• Exercise 30-60 minutes a day.
• Choose exercises that target calf development.
• With a variety of activities, do not forget about the effect on the condition of the calf.

Regular exercise will help to strengthen and build the necessary muscle base in the calf and reduce the risk of pain in this area. Use the power of modern sports apps or yoga apps to build your workout routine.

How shoes affect calf pain

Wear the right shoes. Some types of shoes can put pressure on the muscles and ligaments in the calves, causing pain. Proper shoes should have good foot support, cushioning properties and should not be too tight.

If you work on your feet most of the day, choose shoes with low heels and avoid wedges. High heels can stress the calf muscles, which can lead to calf pain.

When playing sports, choose shoes designed for your specific activity. For example, running requires shoes that cushion the feet well and provide sufficient support for the calf muscles.

• Choose shoes that provide adequate support for the foot
• Avoid wearing shoes that are too tight
• Avoid high heels if you work on your feet
• Choose specialized sports shoes

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Q&A:

What can cause calf pain?

Pain in the calves can be caused by a variety of reasons, such as prolonged sitting or standing in one position, improper shoes, stress on the legs, etc.

What exercises will help relieve pain in the calves?

There are many exercises that can help relieve calf pain, including calf stretches, foot circles, calf raises, and more.

What kind of massage can be used to relieve pain in the calves?

Massaging the calf muscle can help relieve calf pain. It is recommended to apply the massage with light circular movements and gradually increase the intensity.

How to avoid calf pain after a long walk?

To avoid calf pain after a long walk, you need to choose the right shoes, take regular breaks and do calf stretching exercises.

What medications can help relieve calf pain?

Medicines that can help relieve calf pain include analgesics, anti-inflammatories, topical ointments and gels.

Can calf pain be a sign of a serious illness?

Pain in the calves can be a sign of a serious condition such as deep vein thrombosis, varicose veins, etc. If the pain persists for a long time, a doctor should be consulted.

Why calves hurt – causes, treatment and prevention

There are many reasons why calves hurt. It can be excessive physical activity, wearing uncomfortable shoes, or even the development of severe pathology. Only a doctor can determine what caused the appearance of unpleasant symptoms after an examination.

Causes of pain

Unpleasant sensations are caused by various causes, and in each individual case the pain will be expressed in different ways, accompanied by additional manifestations.

Women and girls during puberty, during menstruation or menopause may feel a pulling pain in the muscles of the legs. This is due to hormonal changes in the body. Children during the period of growth and development may feel pain, accompanied by convulsions. Most often they occur at night.

In addition, painful sensations are the result of bruises and injuries after physical exertion. Improper exercise leads to stretching of the muscles and tendons, which provokes the appearance of pain. Often, pain can be felt in only one, right or left muscle. A similar situation often arises when a warm-up was not carried out before sports training, or during classes a person unsuccessfully stepped on his foot and stretched his calf.

Problems with one limb are also observed with nerve pinching, since damage to nerve fibers most often affects a small area. In addition, impaired blood flow often affects the condition of only one leg. As a result, swollen veins appear on it.

After a long stay in an uncomfortable position or muscle tension, stabbing pain may occur. In addition, tingling can be the result of a lack of vitamins and minerals in the body, dehydration, and taking certain types of medications.

Long walking, standing for a long time or jerky movements can cause sudden pain and cramps in the calf area.

Pain is often caused by an unhealthy lifestyle. Extra pounds increase the load on the legs when walking. During the rest period, body fat impairs the outflow of blood. As a result, swelling and cramps appear. Disturbances in the circulatory system and, as a result, problems with the legs, also cause bad habits and a sedentary lifestyle.

Complications after infectious diseases, accompanied by an inflammatory process, cause a feeling of heaviness and burning in the legs. With the development of pathology, the pain intensifies and can remind of itself even at rest.

Women often develop foot problems during pregnancy. The growing fetus adds weight, putting extra pressure on the calf muscles. As a result, the outflow of blood worsens, convulsions and aching pain in the back of the leg occur.

Possible diseases

Pain in the calf muscles can be caused by diseases accompanied by:

• circulatory disorders;
• congestion;
• thickening of the vascular walls.

Varicose veins is a common cause of sudden acute pain in the lower extremities. Violation of the outflow of blood causes overflow of the veins, which is manifested by heaviness and discomfort, convulsions and edema.

Soreness and discomfort in the legs cause complications of varicose veins, for example thrombophlebitis . The acute form of the pathology begins suddenly and is accompanied by severe cutting pain in the legs, which eventually becomes permanent.

Inflammatory processes in the muscles, or myositis , initially cause discomfort only when walking. Over time, the discomfort increases, swelling appears, redness of the skin over the affected muscles is observed. The transferred trauma can provoke unilateral development of myositis.

Infection with helminths can cause parasitic myositis, accompanied by fever and pain in the muscles, including the calves.

Myopathies or dystrophic changes in muscle tissue caused by hereditary metabolic disorders, lead to the appearance of pulling pain when walking, weakness and fatigue.

The development of neuralgia is accompanied by attacks of acute pain along the nerve fibers. Attacks do not last long, and between them there is no discomfort.

Calcium deficiency of in the body causes bone thinning or osteoporosis. The disease is accompanied by constant convulsions and painful sensations.

Often problems with the lower extremities occur against the background of systemic diseases:

• osteochondrosis;
• vascular atherosclerosis;
• obesity;
• diabetes and other diseases.

Spinal problems , such as a pinched herniated disc, can cause persistent pain that does not subside even at night. A sudden movement can cause a sharp shooting pain.

Recommended treatments

Regardless of what caused the pain, seek medical attention. A treatment regimen can only be drawn up after a comprehensive examination, since pain in the legs is only a symptom. Its appearance does not allow us to draw a conclusion about the presence of a particular pathology.

Only timely diagnosis makes it possible to correctly identify the problem and quickly deal with it. For example, diseases caused by disorders of blood circulation respond well to treatment in the early stages of development. However, if the symptoms of the disease are ignored for a long time, then the changes become irreversible, and the pathology becomes chronic. In this situation, all therapeutic measures will be useless, and the problem will have to be solved surgically.

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How to relieve pain

To treat pain, your doctor may prescribe ointments and drugs that:

• reduce inflammation;
• anesthetize;
• warm up and increase blood flow in the veins.

Traditional medicine recipes help relieve unpleasant symptoms. Compresses from decoctions of medicinal herbs help to reduce swelling, stop inflammation and relieve pain. To prepare such a tool, you need to take 1 tbsp. l. succession, St. John’s wort, bearberry and cherry stalks. Add to this mixture 1 tsp. birch leaves, carrot seeds and immortelle grass. Mix the ingredients. Pour 2 tbsp. vegetable raw materials 1 liter of boiling water. Insist for 12 hours. Soak a clean cloth in the decoction and apply to the affected area. Carry out the procedure 3 times a day.

In case of an injury that caused the appearance of a tumor, a therapeutic bandage is used, which can provide rest to the muscles. It is necessary to beat the egg white, add 1 tbsp. vodka and flour. Mix everything thoroughly. Apply the mixture to an elastic bandage and bandage the leg in the area of ​​injury. The procedure is carried out daily.

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For the treatment of bruises, you can prepare a healing ointment from wormwood herb and medical vaseline. Mix the components taken in a 1: 1 ratio and put in the oven to languish for 40-50 minutes. Cool the resulting ointment and apply to problem areas several times a day.