Tuesday, February 11, 2020

Calf Pain: Common Causes and Simple tips for prevention!

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
         Email id: contact@rehabstation.in  Visit: www.rehabstation.in

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