Sore calf muscle after running is a feeling all runners can relate to. Many runners question if it’s normal to have pain in calf muscles and wonder how to treat and prevent it.
Join us on our journey today to learn more about your calves.
Why Do My Calves Hurt After Running: Main Causes
Consisting of the soleus and gastrocnemius muscles, calves are responsible for your ability to stand, walk, run, jump, tip-toe, and many other actions. They are relatively big muscles and generally pull their weight just fine in day-to-day life, but putting severe stress on them can lead to soreness or injury. Here are some of the most common causes of calf pain after running.
Running “Cold”
Every running coach will tell you that a warm-up is essential to any running routine. A good warm-up is how you prevent soreness and cramping while running.
But most runners just want to put on their kicks and hit the road instead of jumping around, stretching, or using a roller. However, skipping warm-ups is a sure way to get sore muscles and increases your risk of injury.
As an addendum to this, stretching and cooling down after the run also helps you reduce lactic acid buildup, so do not forget about those.
Dehydration
We do not need to tell you how important it is to hydrate properly. Severe dehydration will lead to muscle stiffness and cramps, varying in intensity depending on your dehydration severity. Water helps your body flush out toxins and prevent lactic acid buildup, so always drink enough before, after, and during the run.
Weak Muscles
This is a two-fold problem. On the one hand, you might have weak calves, leading to them getting sore quickly. This is easily solved by targeting your calves during workouts.
If you are just beginning your running journey, we recommend not sweating too much about it unless the pain is unbearable—you will eventually build up calf strength to run long distances without noticeable soreness.
On the other hand, this might mean your other muscles are weak, and you are overcompensating with your calves. This is usually the case with weak hips, but other muscles might be the culprit as well. It is incredibly difficult to identify because you will naturally blame your calves for hurting while they are doing more work than they are supposed to.
Improper Running Form
If your running form is lacking, you might start slouching or overstriding. Even slight deviation from the proper form can lead to severe upper and lower calf pain while running.
Moreover, trying to fix your running form might also cause sore calves from running. The best example is changing from heel striking to mid or forefoot too quickly. Our advice is to change your running form gradually to prevent injury.
Terrain and Elevation
Your route can significantly influence the way you run. For example, running hills is a great way to train your calves—but it is also an amazing way to set them aflame. As they say, no pain, no gain.
If you run on grass, sand, or soft ground, your feet will naturally sink into the terrain, causing more stress on the ankle joint. Your calf muscles must take the brunt of the stress to stabilize your ankle.
New Shoes
Typical running shoes have a slight (usually 12 mm) heel elevation compared to the rest of the foot. This reduces your feet’s dorsiflexion (lifting your toes). Wearing these types of shoes makes your calves stretch less. While it is not an issue on its own, this means your calves are not used to running without support.
Running barefoot or wearing zero-drop shoes, racing flats, minimalist running shoes, or other footwear that tries to mimic the natural biomechanical movement of our feet will often result in mild calf tightness. Do not be afraid or discouraged; this is a normal process of adapting to a different running style.
Pushing the Limits
When trying to run faster or a much longer distance, you will typically feel that your calves hurt after running, along with the other parts of your legs. This is a normal occurrence. However, if the pain persists, it might be a sign of an injury or a signal that you are pushing your limits too fast.
Aching Calves: How to Help
First, identify whether you need medical attention. Here is a list of things to look out for:
- your calf gets swollen;
- your calf gets unusually cool or pale;
- your calf gets red, warm, and tender;
- your leg gets tingly or numb;
- your leg feels weak;
- both your legs get swollen, and you have breathing problems;
- you observe fluid retention;
- your calf is painful during or after walking;
- your pain persists and does not improve after a few days of rest;
- you get painful varicose veins.
If any of those are true, call your physician and get a medical checkup as soon as possible. It could be a sign of a more serious issue.
If you experience only mild pain and none of the symptoms above, you should follow the R.I.C.E. principle:
- Rest. Get a few days of complete rest from training or do cross-training.
- Ice. Apply ice packs to your calves to reduce swelling and inflammation.
- Compression. Compress your tight calves with a bandage to promote blood flow. If the pain gets worse, loosen the bandage or remove it altogether.
- Elevation. Lie or sit down and put your legs on a cushion so that your calves are above heart level.
If you wonder how to get rid of sore calves from running and/or facilitate recovery, we recommend massaging your calves (either on your own or getting a professional if you are feeling fancy) or doing some foam rolling (or any equivalent exercise with different equipment, like kettlebells or lacrosse balls).
Calves Sore After Running: Prevention
Now that you know how to heal your poor calves, let us focus on making sure you do not get sore or injured again.
- Stretching. We know you want to go running, and skipping stretching may not sound like a big deal, but trust us, it is. Stretch before and after the run to increase the flexibility of your muscles and help them repair.
- Hydration. Drinking enough water, including sports drinks, is vital for keeping healthy kidneys and preventing cramps and more serious medical issues.
- Fueling. After the run, eat a healthy snack with a 3:1 or 4:1 ratio of carbs to protein to give your body fuel to recharge and repair.
- Moderation. Whether you increase your distance, change your running form, or try on a new type of shoe, you should adjust gradually. Do not run a full marathon in your new zero-drop shoes if you do not want to injure yourself.
- Relaxing. Try ice baths or heat therapy to help your muscles.
- Strengthening. Train your calves and other muscles to better withstand the stress of running.
Exercises for Calf Strength
To help you prevent sore lower calf after running, we have prepared 7 calf-strengthening exercises for runners.
Jumping Rope
Everyone knows how to jump with a rope, especially runners. It is a basic exercise that is often overlooked. We recommend doing three sets of 30–60 seconds. To get the most out of this exercise, try landing on the balls of your feet as opposed to the whole flat foot. You can also do this exercise without the rope, but it is not as fun.
Calf Raises
Stand with your left foot on a box or a step while lifting your right leg up. Raise on the ball of your left foot, stay in this position for a few seconds, go down, and hold this position for a few seconds. Repeat 10–15 times, then switch to your right foot. You can also use dumbbells or kettlebells for additional strength training.
Toe Walking
This exercise is best done with weights, but you can do without them. Stand on your toes and walk for 60–90 seconds. Do 3–5 sets. Remember not to put your heels on the ground for the entirety of the set.
Ankle Mobilizing Knee Pushes
Put your toes of one leg on a 3–4-inch-high block or mat. Push your knee down and forward until you feel a slight pull of your calves, and then return to the starting position. Do 3 sets of 10–15 reps for each foot.
Jumping Half Chair Squats
Stand with your feet shoulder-width apart. Jump using only your calves. Note that you will not be able to jump too high with just your calves, so do not be discouraged. When landing, do a half-squat and hold this position for 3–5 seconds. Do 3 sets of 8 jumps.
Standing Double-Leg Calf Raises
Stand with your feet hip-width apart and rise on the balls of your feet. Stay like this for 3–5 seconds. Do 3 sets of 8 reps. To help you with balance, you can stand with your back next to a wall.
Weighted Toe Raise
This exercise requires a barbell and a squat rack. Put the barbell across the back of your shoulders. Rise on your toes and then go back down. Do 3 sets of 20–30 quick reps. You should feel a burning in your calves after this exercise.
Conclusion
There are many reasons for sore or stiff calves after workout, but not all of them are malignant—sometimes, you are just tired.
As long as the pain does not impede your day-to-day functions and does not persist for more than a few days, there is nothing to worry about. If the pain persists or gets worse, contact your physician.
Train your calves to help you overcome stress easier, or do a more complex strength workout to better cope with running.
