At SPHC we see many clients presenting with Calf pain. Our physio team have come up with this helpful article covering the causes, treatment and prevention of this very common complaint.
What is calf pain?
Calf pain varies from person to person, but it typically feels like a dull, aching, or sharp pain, sometimes with tightness, in the back of the lower leg, usually caused by muscle strain.
What causes calf pain?
Calf pain can be caused by a cramp, when your muscle suddenly contracts OR a strain where you ‘pull’ a muscle which usually occurs when the calf muscle lengthens quickly under load (eg a sudden pain in the calf felt when running).
Calf pain can also be caused by:
- doing new exercises
- if you are dehydrated or deficient in some minerals
- sciatica — when you have problems with the sciatic nerve which controls your lower leg
- a bruise due to injury
- diabetic peripheral neuropathy — when you have nerve damage that affects your feet, legs, arms and hand
- deep vein thrombosis (DVT) — when a blood clot forms in the deep veins of your arm or leg. This is a medical emergency. See your doctor immediately if you think you might have DVT.
- compartment syndrome — a serious condition when a lot of pressure builds up inside a muscle, usually after an injury
How to treat your calf pain at home if it is minor:
R.I.C.E. (rest, ice, compression, and elevation) – Icing and elevating the leg are two common principles of R.I.C.E. that are useful for calf pain. Try elevating your leg at or above the level of your heart to get swelling to decrease. Applying an ice pack in 20-minute intervals may also help.
When to see your Physiotherapist or Doctor about your calf pain:
- your calf is swollen
- your calf is unusually cool or pale
- your leg is tingly or numb
- your leg is weak
- you have fluid retention
- your calf is red, warm and tender
- both legs are swollen and you have breathing problems
- your calf is painful during or after walking
- the pain gets worse or doesn’t improve after a couple of days of being treated at home
- you have painful varicose veins
Calf pain prevention tips:
- Don’t stretch before your workout! Warm up slowly and only stretch your calf AFTER your workout. Stretching can reduce cramps in the calf, particularly stretching at night before going to bed.
- Strengthen the calf muscles. The easiest way to do this is with calf or heel raises. Stand with feet parallel and lift both heels off the floor, thinking about trying to push the balls of your feet through the floor. Take 2 seconds to lift the heels and 2 secs to lower back down. Do 2 feet together then progress to single leg raises – ultimately aiming for 15-20 on each leg.
- Staying hydrated because dehydration directly contributes to muscle cramps
- It’s important when starting or increasing exercise to do it gradually. Increasing your activity level too abruptly can cause injury. Find an exercise plan online or work with a trainer.