All runners (especially beginners) experience and suffer from calf pain at some point in time. But even though calf issues are so common among runners, they are quite avoidable.

How?

Well, for starters, exercise! Just like any other muscles in your body, you can also work out your calf muscles. This will increase their endurance and keep them strong. By doing so, not only will you cut the risk of injury, but can also improve your performance significantly.

You should also take a good look at your running shoes and figure out if they’re the problem.

The anatomy of the calves

It’s a good idea to spend some time understanding our calf muscles and what they’re made of so that we can make the most out of how you can avoid calf pain while running.

The calf is primarily made up of two muscles:

• The Gastrocnemius muscle – or the larger calf muscle. This gives your calf its rounded shape and forms the bulge visible underneath your skin.
• The Soleus muscle – this is the longer and flatter muscle that extends underneath the gastrocnemius muscle and lower down the leg.

These two muscles are also the primary source of power for your ankle and foot motion. The lower leg region is in itself a complex system of muscles, joints, and tendons, and any injury or damage to this area can lead to calf pain.

The main reasons why people experience calf pain while running is because of calf pulls, shin splints, and stress fractures.

What are calf pulls?

Also known as a calf tear or splint, this happens when one of your calf muscles (usually the gastrocnemius muscle) becomes stretched beyond its limit and breaks away from your Achilles tendon.

Calf pulls usually occur if someone overdoes it. For example, if you increase your training volume too soon, or take a sudden turn or jump. Some people hear a small, popping, or snapping sound when a calf pull occurs, but most just report a sudden and sharp pain in the back of your calf.

Over the next few hours, your calf will start feeling increasingly sore and stiff, though you may still be able to put some weight on it.

Severe calf tears can also result in bruising and swelling as well.

What are Shin Splints?

Ship splints are caused by damage and wear and tear caused to the muscles and tissues that attach to your shinbone. This is when you experience a continuous dull ache in your lower leg bone, which quickly translates into a sharp pain when you put some weight on it.

Some of the main factors that cause shin splints include running on a hard surface, overpronation, improper running shoes, and most importantly, weakness in the calf muscles.

Luckily, shin splints can be avoided quite easily by buying the right type of running shoes.

Shin splints hurt the most a few minutes into a run but subside once you’ve warmed up.

What are Stress Fractures?

If you push yourself too hard, you may just outpace your body’s ability to heal itself. This is particularly troublesome if you run on concrete or a hard surface, and it causes your tibial bones to develop tiny cracks.

Left unchecked, this condition worsens over time, and can even turn into a debilitating injury that can require between 8 and 12 weeks of treatment for a full recovery.

Other sources of calf pain

The three reasons above are the most common ones, but not the only sources that cause calf pain while running. Other ailments that cause this include:

• Baker’s cyst
• Compartment syndrome
• Achilles tendinitis
• PCL injuries
• Trapped arteries or vessels,
• Arterial claudication
• Varicose veins
• Deep vein thrombosis

How to prevent calf pain while running?

Calf pain can be gruesome and nerve-wracking. Especially for new runners who are looking to up their game.

But the good news is that it can be minimized and even prevented by taking a few precautions. One of the best ones is strength training.

Find out more tips for new runners in this article!

Let’s look at some simple exercises that can help you strengthen your calf muscles and increase your endurance.

1. Double-leg calf raises

One of the best, standard calf-strength-building exercises out there, double-leg calf raises are a great way to increase your endurance.

While weights are recommended for this one, you don’t necessarily need them.

Start by standing near a wall for balance, with your feet hip-width apart and a weight in each hand. Make sure that you’re standing as straight as possible, with your hips, knees, and ankles in vertical alignment.

Now you want to raise yourself on your tiptoes, pressing down on the balls of your feet. Hold for 1-2 seconds before slowly lowering yourself to the floor.

Repeat for around 15-20 reps.

2. Soleus squats

Stand against a wall, resting your hands against it for support. Spread your feet till they are shoulder-width apart.

Now lower yourself down (using the wall for support) in a squatting position till your knees are bent at a 90 degree angle. Hold, and release.

3. Heel-Toe walk

Sometimes called the tandem walk, the heel-toe walk is a wonderful exercise to help improve your balance, running gait, and ultimately performance.

Clear the space around you to avoid tripping over anything. Spread your arms to your sides, and straighten your back as much as possible.

Next, keep your eyes fixed on a certain object on the horizon, and use your peripheral vision to observe the floor and space around you.

Now walk across the room on your forefoot, just like how you would walk on a tightrope – one foot directly ahead of the other.

4. Seated calf raises

If you want to target your soleus muscle, try seated calf raises.

Begin by sitting in a chair (or a calf raises machine), with some weights (a dumbbell or a plate) on your lap, and rest the balls of your feet on a step or a block. Make sure that your knees are at a 90-degree angle to your body.

Then, curl your toes inward, and let your heels drift towards the ground till you feel a stretch in your calves. Now, press the balls of your feet into the ground, and raise your legs as far as possible.

5. Jumping calf raises

Only try this if you really want to strengthen your calves. Start by standing in an upright position, with your back flat and your feet flat on the ground.

Next, forcefully press on the floor using the balls of your feet, and jump into the air. Try and land softly on the balls, and absorb the force by dropping into a half squat. This will push all of the tension towards your calf muscles and increase their endurance levels considerably.

Conclusion

And there you have it. The strength exercises explained above are some of the best ways that can not only help you avoid unnecessary calf pain but also reach your full athletic potential!