When we run, some of us may experience slight discomfort. This can happen sometimes from soreness or maybe from a lack of stretching. But for many, this pain regularly occurs during a run and can make the exercise much more difficult. Ignoring that pain can lead to long-term problems in your joints and muscle groups such as stress fractures, tightness, and strains. Identifying the cause of the pain can help you prevent it and empower you to run stronger and more confidently. 

What does calf pain look like?

Chronic calf pain can feel like a stinging or numbing pain every time you exercise or move. Over time, the area may begin to swell or look red, which is from blood trying to flow to that area. Or for some, the area can be very pale and feel numb or have fluid retention. All of these characteristics are symptoms of calf pain or even injury.

What are some possible causes?

Although running has many health benefits like cardiovascular endurance, losing fat and building muscle, there are also some precautions to take. Running can cause stress and pain depending on the surface you run on. In areas without dirt or gravel paths, chronic pain in your limbs can be an issue because of the pavement. 

As you run on hard surfaces like concrete, there is repeated stress on your joints and other leg structures. The stress occurs from the hard surfaces not absorbing any of the force that you are putting out as you press your legs forward; instead, your legs absorb all the shock. This constant pressure can lead to strain in coordinating muscle groups, such as the calf muscles, or stress fractures in the fibula. These injuries can lead to chronic problems for your leg muscles and make running in the future more difficult. 

Other possible causes of calf pain include: 

• Sudden increases in running pace or distance.
• Accidental training errors.
• Tightness in your butt, back or leg muscles. 
• Nerve issues such as sciatica.

Treating your calf pain is something you may need professional help for, especially if it has become chronic. However, there are some at-home treatments that can help ease your pain, even if you’re attending physical therapy. 

How can I treat a painful calf at home?

When dealing with chronic calf pain, there are at-home treatments and ways to soothe pain. Some of the at-home techniques you should consider include:   

• The RICE method.

This method is used for helping with pain and swelling. It requires minimal items and prep to do. The R stands for rest, as in sitting down or lying down. The I stands for ice — applying a bag of ice with a cloth to the painful calf. Then the C stands for compression. Applying compression can include wrapping up the calf or putting some sort of comfortable pressure on it with something like a blanket or pillow. And the E stands for elevation, meaning to put the area above the line of the heart. This method is great to do in bed where you put a bag of ice over the area and a pillow under your calf to elevate it as you lie down. This is a comfortable way to soothe pain and great to help with draining any fluid retention.

• The PEACE method.

The P in this acronym stands for protect, meaning to avoid exercise and other possible activities that could cause further damage after an injury. E is for elevate, which is also in the RICE method. A is for avoiding anti-inflammatory medications because they can reduce tissue healing. Then, C is for compression with an elastic bandage or taping to reduce swelling. Finally, the second E is for education: learning about your injury, how to avoid things that led to your injury and necessary precautions to prevent future injuries. This method is one that you may learn from your physical therapist as you go through your recovery journey because it can bring you to be in better tune with your body’s needs and signals.

• OTC medications.

For immediate pain relief, your physical therapist may recommend taking over-the-counter pain relievers, like ibuprofen. However, PT can also help reduce your need for pain meds. This is because your therapist will work to ease soft tissue tension and boost blood flow to your painful calf during your sessions. 

Although at-home techniques can help some people, it is important to consult a medical physical therapist if your pain lasts for weeks or months. Calf pain can be a symptom of more serious conditions or injuries. Not consulting with a professional could mean that conditions like blood clots or sciatica go unchecked and surgery or medication could be needed.

What can physical therapists do for your chronic calf pain?

At-home treatments can help with short-term pain and relieve some symptoms, but they are not complete solutions. Seeking professional help like physical therapy means going to someone who can correctly identify what you are going through. Some of these methods may be used by physical therapists to treat your calf and help it recover: 

• Therapeutic exercises.

Your physical therapist can, and likely will, create a personalized exercise program for you. Such programs are used to help you work on your recovery. Typically, your exercises will be performed while you’re at the PT clinic so your therapist can monitor your form and progress. However, your therapist may also create an exercise program for you to use at home. The goal of these exercises is to keep you working on your recovery even when you aren’t in a PT session. Your program may include light calf stretches that can help with easing calf pain. It may also include exercises like calf raises that are intended to improve blood flow and increase calf muscle strength. However, it is important to do the assigned exercises as your therapist has demonstrated them. This will help ensure that you don’t overstrain the calf muscle.

• Manual therapy.

Manual therapy techniques allow therapists to reduce tension and pain in soft tissue, such as the calf muscles. These techniques are also called hands-on therapy. The reason is that they involve your therapist using their hands to move and manipulate the injured area. For instance, therapists may use a hands-on technique called soft tissue mobilization on your painful calf. This involves them using their hands to apply pressure to the painful tissue. The pressure is intended to ease muscle tension, much like a massage. In turn, the reduced tension in the calf muscle can ease your pain. 

Franklin Rehab’s physical therapists are here to treat your chronic calf pain

Physical therapists at Franklin Rehabilitation are committed to helping you with healing. Our specialists offer effective recovery strategies and meaningful insights into your needs. They can also create a recovery plan that’s personalized to your specific needs. 

Don’t let your pain go unchecked and untreated. Contact our team today for more information about how we can help address your calf pain or to schedule an initial appointment.