Calf pain can be distressing, but understanding its underlying causes and seeking appropriate treatment can help alleviate discomfort. Let’s explore the common reasons for calf pain and how to manage it effectively.
Causes of Calf Pain
Calf Muscle Cramp
A calf muscle cramp is an involuntary contraction of one or more calf muscles. These are often referred to as “Charley horses.
An acute injury occurs when the largest calf muscle (gastrocnemius) is overstretched.
Symptoms:
Sharp or tearing pain after taking a few steps
Swelling and bruising if the strain is severe
Commonly happens during sports or exercise activities involving sprinting or jumping
Soleus Muscle Strain
The role of the soleus muscle in lifting the heel off the ground and stabilising posture during walking or running is crucial.
Symptoms:
Deep soreness or tightness when pressing on the Achilles tendon, walking on tiptoes, or pulling toes toward the shin.
Common overuse injury in endurance running.
When to Seek Medical Attention
If calf pain is severe, persistent, or doesn’t improve with conservative measures (such as rest, stretching, and OTC pain medications), consider seeing a healthcare provider.
Seek immediate medical attention if you experience:
Immobilisation with a soft cast or boot (for strains or tears)
Stretching your calf muscles regularly can help prevent pain and maintain flexibility.
Here are some effective calf stretches:
Wall Stretch
Stand facing a wall with your hands resting on it for support
Extend one leg backwards, keeping both feet flat on the ground and the rear knee straight
Lean toward the wall by bending your front knee until you feel tension in the extended leg
Foot Flexion Stretch
Sit on the floor with your legs extended
Flex your toes by pulling them back toward your body. Your heels may slightly lift off the ground
Hold this stretch for 5-10 seconds and then release. Repeat 10-20 times
Towel Calf Stretch
Sit on the floor with your legs out
Wrap a towel or strap around the ball of one foot
Pull the towel gently so that your toes and ankle flex up and off the floor
For 30 seconds, hold the stretch
Precautions
Remember to warm up before stretching. Run slowly in a place or walk briskly for a few minutes. Regular calf stretches can improve your range of motion and help prevent cramping and tightness.
Calf pain can vary in severity, so listening to your body and seeking professional advice is very important. If you are experiencing continuous or worsening symptoms, consult a doctor nearby immediately.
