Calf pain
is one such complaint that is experienced by all; old or young, active or
sedentary, recreational or elite athletes….
What are
the common causes of calf pain?? When should you consult a doctor?? Is calf
pain serious? Is calf pain always caused due to dehydration? Should I stop
physical activity because my calf pain?, are very frequently asked questions.
To answer these & many more, read on…
CAUSES OF CALF PAIN
The calf
region consists of two important muscles- the gastrocnemius and the soleus.
These two muscles play an important role in supporting your body on the foot in
all activities. Apart from this, the soleus muscle also works to regulate blood
flow through your leg veins, thus giving it the very apt name of ‘peripheral
heart’! Another important structure is
the Achilles tendon-a point behind your heel, where the calf muscle inserts on
the heel bone.
Most causes of calf pain relate to these important structures.
1. Calf strain/muscle injury- Calf strain has recently been in the news in connection with our
opening batsman Rohit Sharma… What is this injury which put him out of the
ground for the remaining New Zealand tour? Calf strain is basically an injury
to either gastrocnemius, soleus or both. The severity ranges from a mild strain
to the muscle, a small tear to a large tear. Calf muscle can be commonly
injured during activities which need great speed. Sudden push off on the foot
to increase speed or change direction, causes overstretching of the muscle
(strain). Overstretching beyond the muscle’s capacity results in a tear of the
muscle fibres. So, it is a common injury in sports involving running and sudden
changes in direction like tennis, football, badminton, Australian football,
rugby, etc. Other causes of calf sprain are excessive overload, repeated
overuse, wrong biomechanics, faulty technique or skill, direct impact or fall, improper
footwear and surface. Calf tear is graded as follows:
Credits: REHAB STATION
Signs and symptoms of calf
muscle strain are: Pain, difficulty or inability to perform foot movement,
difficulty to put weight on the leg, swelling, redness, difference in muscle
contour when compared on the uninjured side. Line of treatment and time of
recovery depends on the severity of injury.
2. Calf cramps:
Almost everyone has experience a cramping sensation in the calf area. Cramp is a painful sensation and it commonly occurs due to fatigue, poor circulation or
dehydration. Generally there is no underlying muscle damage or tear. They
usually go on their own and do not need any specific medical treatment. But one
must not neglect if the cramping is repeated and should immediately consult an
expert. In extreme cases, cramps can be a sign of inadequate blood supply to
the leg or compression on nerve or abnormal levels of minerals in the body. In
such scenarios treating the underlying problem only will reduce the cramps.
3. Achilles tendinitis: “I have been comfortably running 5km on and off for ages now.
Yesterday I went for running with my friend and landed up running 12km. After
that I have started feeling pain in the back of the heel.” Runners complaining
of pain in the heel and slight above the heel area are very common in
physiotherapy setup. The calf muscle tendon also known as the Achilles tendon,
connects the calf muscle bulk to the heel bone. This tissue has to be strong as
well as flexible to stand, walk, run and jump properly. Inflammation of the
tendon that is Achilles tendinitis, can be seen mostly due to overuse. Individuals
who do not train regularly, weekend warriors involved in activities like
running or sports like basketball or tennis are the ones who experience problem
the most. Achilles tendinitis is more common in men, in older age group, obese
and overweight individuals and people with flat feet. Improper footwear and
training surface also increase the chance of getting Achilles tendinitis.
4. Plantar fasciitis- “My foot and calf when I step out of the bed in the morning, but pain
reduces after the first few steps” is a very familiar scenario. What makes the
first step unbearably painful? And how does that pain go off after a few
steps?? The answer is stiffness/ lack of mobility of the sheet of fascia in the
foot (plantar fascia). This fine sheet is continuous with the sheet enveloping calf
muscles. Tightness in this fascia prevents proper mobility of the foot while
stepping; leading to calf & foot pain. When you walk for a while, the
fascia gets stretched out a bit, which may be the reason for pain reduction. These
people typically complain of stabbing heel pain while standing for long time,
standing after sitting for a long time, or after exercise (not during
exercise). This pain can be treated with regular stretching of calf and plantar
fascia.
5. Claudication-
Many people experience a feeling of tiredness/numbness/heaviness in legs even after
walking small distances. This type of fatigue and pain is called claudication. It
can be either due to peripheral arterial disease or due to neurological causes.
Such symptoms should not be ignored and you should consult your
doctor/physiotherapist at the earliest.
SIMPLE TIPS FOR PREVENTION OF CALF PAIN
1. Stretching- The
simplest solutions are the most effective! Regular stretching of not only the
calf muscle, but also of thigh and foot muscles, will definitely help in
prevention of calf pain. Stretching can be done in any position- lying down,
sitting or standing and should be incorporated in your routine wherever possible!
WAYS TO STRETCH YOUR CALF MUSCLE!
2. Warm-up and cool down- The most ignored part of any workout, is actually really important. Do not skip your brisk warm-ups as they prepare your muscle and tendons for further activity! Similarly stretching and muscle relaxation techniques in cool down play an important role in injury & soreness prevention. Take out time for proper warm-up & cool down without fail!
3. Adequate hydration- This is probably the easiest tip for calf pain prevention! Proper, timely hydration will take care of any electrolyte imbalance or fatigue. Ensure that you are drinking enough water especially while playing outdoors in hot weather.
Credits: craftofficesystems.com
4. Graded activity- Slow and steady does indeed win races!! Thus, you should always increase
the intensity of any activity in a gradual, controlled manner. You may be able
to run for a longer distance on that day, but it makes you susceptible for
injuries in the long run. Always listen to your body and increase your
activities accordingly.
5. PREHAB - Preventive Rehabilitation- If your sport makes you susceptible to calf injuries, or if you have had
minor calf injury previously; get yourself assessed by your physiotherapist and
start with a program to prevent further injuries. Graded exercise with a focus on
strength and flexibility of leg muscles will help you in the long run.
PREHAB:
PREVENTIVE REHABILITATION
Note: If any of the symptoms still persists, consult your physiotherapist for successful recovery, to avoid any secondary complications and for better performance.
We at REHAB STATION believe to help you in training smart and optimal, to make the best version of you…
Where can you find us?
• Address: REHAB STATION, 259, Shaniwar Peth, Vishnukrupa building, Level 3, Pune-411030.
• Contact: 020 24493526/ 020 24463860/ +91 88888 33508
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