Finding yourself with sore calves after exercising can be very discouraging, often appearing a day or two post workout and stemming from various causes.
The gastrocnemius and soleus muscles in your calves are responsible for pointing your toes when walking and plantarflexing your foot when running forward. They work in unison to propel you forward when running.
Causes
Calf pain after working out is common and generally does not need medical intervention; however, if it becomes debilitating or heavy swelling or urine color changes (indicating Rhabdomyolysis) occurs then immediate medical assistance should be sought immediately. Rhabdomyolysis occurs when muscle tissue becomes damaged allowing proteins and electrolytes to escape their cells into the bloodstream, potentially leading to serious health risks.
Muscle strains involving the gastrocnemius and soleus muscles are one of the primary sources of soreness in your calf, comprising most of its bulk at the back of your leg. Signs and symptoms of calf strain range from minor niggles to intense pain; most calf strains occur during exercise such as running, cycling or high-motion sports activities where muscle fibers become stretched beyond their limits.
Increased mileage may result in sore calves, especially if the body isn’t used to exertion of such magnitude. Therefore, most doctors and PTs advise gradually increasing mileage rather than suddenly jumping to running more than 10 miles every day.
Overtraining is another common source of soreness that affects all fitness levels, regardless of age or experience. Overtraining can cause the build-up of lactic acid in muscles which leads to pain and fatigue as well as potential injuries to joints, tendons and ligaments in lower leg and foot areas.
Other causes of sore calf muscles include overuse, cramping and compensating for an injury. Overuse often stems from exercises that place too much emphasis on spending time on the balls of your feet such as running stairs, jump rope, box jumps and calf raises; muscle cramps (commonly known as Charley horses) can also result in sore calf muscles; these spasms usually last only briefly but can still cause immense discomfort.
Neuropathic pain can also contribute to sore calf muscles. Diabetes, infections, vascular conditions and metabolic diseases may all cause this kind of nerve-based discomfort that restricts oxygen and nutrients reaching these areas of muscle tissue.
Treatment
Sore calves are an expected part of muscle recovery after any intensive workout, and may range in severity from mild ache to severe cramping. For best results, rest and ice the affected area for 10-20 minutes at a time several times throughout the day; using self-myofascial release with foam roller can also aid recovery by relieving tension in muscle tissue; taking over-the-counter nonsteroidal anti-inflammatory drugs like ibuprofen or naproxen may also provide temporary relief from pain and inflammation.
One of the primary causes of sore running calves is overexertion and lack of recovery. If your weekly mileage increases too quickly, your calf muscles may become fatigued and overstretched, increasing risk for injury. Strength training exercises can help “build a bigger engine” for running further and stronger without risking injury.
If your calf muscles are sore without apparent cause, it could be due to chronic tightness or acute injury. Tightness often results from repetitive activities like running stairs, performing squats and box jumps and performing calf raises; tightness can also result from repetitive strain injuries like running stairs and doing calf raises; muscle strains may develop along with tendonitis and plantar fasciitis in severe cases; while acute injuries like tearing the muscle or twisting an ankle could also contribute to soreness.
Diet and hydration can also play an integral part in creating sore calves. Dehydration can result in fluid buildup in the lower leg, making it more difficult for blood to circulate back to the heart. Excess fluid may also lead to varicose veins appearing, which form when valves in the venous system weaken and fail to close properly causing visible purple veins on legs and feet that appear after failing valve closure mechanisms have failed.
Diets rich in nutrient-rich foods such as vegetables and fruits can ensure you’re receiving all of the vitamins and minerals essential for maintaining healthy muscles. Make sure to drink enough water, stay hydrated with adequate fluid intake, and get sufficient rest after every workout in order for your muscles to recover fully.
Prevention
Sore calves can often be an unwanted side effect of intense exercise, particularly if you introduce new movements or intensify your routine. But you can take steps to prevent sore calf muscles by using ice to reduce inflammation and pain, according to Braun. You don’t have to go all the way into cryotherapy clinics or fill your bathtub up with frozen cubes — simply applying an ice pack can do the trick. Stretch and massage techniques also can be effective, while foam rollers or manual techniques such as gentle rubdowns help soothe soreness quickly after workouts as well as fueling them by eating meals high in proteins and carbohydrates which fuel them faster after workouts.
Braun says your calf muscles work together to point your toes and propel you when walking and running, while gastrocnemius and soleus muscles located on either side of your lower leg connect to knee, femur and shin bones; gastrocnemius muscles tend to be larger and stronger than soleus; however both may become tight from overuse.
One of the primary causes of sore calves is delayed-onset muscle soreness (DOMS). DOMS typically begins within 24-48 hours post exercise and typically ranges from mild to moderate discomfort lasting several days; DOMS is caused by overuse and can affect any muscle group including your calf muscles.
Increased running mileage too rapidly is often one of the primary causes of sore calves, particularly among long-distance runners. To minimize painful muscle strain, gradually increase mileage rather than experience sudden spikes.
If your calf pain is severe and persistent, or is accompanied by fever, chills or sweating, you should visit a physician as soon as possible. It could be indicative of compartment syndrome; an incurable condition in which pressure from your calves and other muscles puts nerves in your lower legs at risk of infection.
When experiencing numbness or weakness in your calf, skin changes such as pallor or reddening or heavy swelling with dark urine production, medical intervention should be sought immediately as these could be signs of rhabdomyolysis, a condition in which muscle tissue breaks down and proteins and electrolytes leak into the bloodstream resulting from breakdown.
Diagnosis
Sore calves may be indicative of many conditions, some serious and others less so. Accurate diagnosis is key to receiving effective treatments and avoiding complications down the line; your physician will need information about your exercise history, general health status and perform a physical exam including DVT compression test as well as straight leg test to rule out sciatic nerve issues.
Calf muscle strains typically involve inflammation in your lower leg’s muscles, tendons, and soft tissues, often caused by overexerting yourself during physical activity or pushing too hard when exercising. While symptoms typically resolve within 24 hours or two days with proper treatment of injury (i.e. rest and recovery), pain caused by muscle overuse or new activity often remains; though its persistence could extend further down the line if left untreated.
Your calf muscles are attached to an Achilles tendon that runs along the back of your leg from your heel to the top of your shin bone. Overuse or stretching too hard may result in soreness; however, this is most likely to occur when running downhill or lifting lighter weights at the gym.
If the Achilles tendon becomes stretched or ruptures, it can cause extreme discomfort in both your calf and foot, including an audible pop when this occurs. You can help prevent this by stretching before and after exercise, wearing shoes that support your feet properly, and not overusing calf muscles.
Sometimes your calf pain may not stem from muscles, tendons, or other soft tissue but rather from problems with your blood flow. With peripheral Artery Disease, leg arteries narrow over time due to fatty deposits or smoking and restrict the supply of oxygen-rich blood flow to your legs resulting in them feeling warm and tender to touch as well as potentially turning red in appearance. Your legs will then ache, be hot to the touch, and may appear reddened.
A doctor can evaluate your circulation and prescribe appropriate medication to address the source of your calf pain, depending on its cause. Nonsteroidal anti-inflammatory drugs like ibuprofen or naproxen can provide short-term pain relief; Coumadin (warfarin) or Xarelto (rivaroxaban) blood thinners may help keep current clots from expanding further and prevent new ones from forming, thus providing long-term protection.
