How to Fix Calf Pain When Walking or Running

Calf pain when walking or running is common because of the large role the calf muscles play in propelling the legs forward during these activities. Since walking is an essential daily activity, this can often make it feel impossible to give your calves the rest they need with an injury. Keep reading to learn how to fix calf pain when walking or running.

Assessing Your Calf Injury

Before starting a treatment program for your soleus muscle pain, it is important to make sure you rule out other issues. It’s always important to gain an understanding of what’s going on with your calf injury before getting started.

Where is the Pain?

There are a few different places within the calf muscles that can feel sore when sustaining an injury. The calf muscles run from the back of the knee all the way to the ankle where it attaches to the Achilles tendon. The large bulk of the muscle you can feel in the back of your lower leg is the gastrocnemius. Anywhere in this entire area, superficial or deep into the soleus muscle, or even the Achilles tendon itself, can feel tender with use and palpation.

Achilles Tendon Injury

How Severe is the Pain?

The amount of pain and soreness you are experiencing can give you a clue as to what is going on. While calf pain can range from minimal to severe, if symptoms are severe you should seek medical advice as soon as possible. It can indicate more serious issues like a blood clot, infection, fracture or major muscle tear. Additionally, while some night calf pain is normal, if it’s completely affecting your sleep quality talk to your doctor.

Short-Term Treatments

Outside of typical home pain management techniques like ice, heat, and medications, here are some easy and effective ways to address calf pain during, or immediately after your walk or run.

Pain Management for Calf Pain

Practice Proper Running Technique

Common running mistakes include poor hip extension, overpronation of the foot, and excessive valgus at the knee. This puts the calf muscles at a biomechanical disadvantage that strains them with use. Quick tips include addressing hip extension with regular stretching and glute strengthening, foot overpronation with exercise and supportive running shoes, and knee alignment with jump training and hip abductor strengthening. 

Warm-Up with Stretches

Proper warm-up for the lower leg muscles is always important before exercise and running, especially if you tend to feel stiff or tight. Stretches that address general lower body flexibility and specific calf stretches will help you feel ready for running or walking. Some low-intensity movement to promote blood flow and tissue extensibility can also help. Lastly, consider use of a foam roller on any tight or trouble areas both before and after movement.

Calf Stretches

Barefoot Running

Barefoot running has been shown to significantly reduce impact in the lower body joints while reducing strain on the calf and other shin muscles. The catch is that it requires a lot more strength and stability in the smaller intrinsic muscles of the lower leg and feet. Barefoot running may be a great option for reducing calf strain and potentially boosting your tolerance for running. Talk with your physical therapist and make sure you start slowly and comfortably whenever you’re trying a new running technique.

Leg Sleeves

There are a few potential benefits of wearing leg sleeves while running or walking. The compression that the sleeves provide can help keep the muscle warm and blood circulating efficiently. Additionally, they provide an extra level of awareness to your legs so that you can focus on keeping good form with your running or walking sessions.

Preventing Calf Pain on Your Run or Walk

When possible, preventing calf pain is always a better solution than having to treat an issue later. Here are some ways to help prevent the onset of calf pain or injury in the first place.

Strength-Building Exercises

Lower body strength and endurance is all about establishing well-coordinated movement. A balanced strength program will promote optimal calf strength, with exercises like calf raises, and keep crucial surrounding muscles in the feet, ankle, thighs, and hips all working in sync. Strive for a consistent strength program for the legs at least twice per week to maximize calf strength and minimize risk of injury.

Exercises to Strengthen Your Calves

Lifestyle

There are a lot of lifestyle factors that promote good overall tissue health. Making healthy choices helps the body feel its best and prevent injury. These include

• Maintaining a healthy weight
• Exercising regularly
• Getting enough high-quality sleep
• Eating a nutrient-dense diet
• Having a stress management routine

Take Time Off From Running

Often, taking a short rest when symptoms are mild can get you back on track quickly rather than waiting until symptoms are severe and require more intervention and rest time. Only you can decide which symptoms warrant rest. Keep in mind that you can cross-train at these times with swimming, walking, lifting, or use of an elliptical to keep yourself fit and strong while resting affected areas. Alternatively, you can schedule physical therapy appointments to get rehab guidance and prevent injury.

Keeping Your Calves Strong

Calf muscles need to be strong and healthy to tolerate normal activities like standing, walking, and running. If you aren’t sure where to start or you notice symptoms are getting worse with your daily activities, always consult your doctor for medical advice. Additionally, if your calf pain is severe or is accompanied by redness and swelling in the leg, this may be a medical emergency to talk to your doctor immediately.