Location
Back of the lower leg. The calf muscle is three muscles. The two heads of the gastrocnemeius and the soleus. Usually runners complain of a dull aching pain and in severe cases a sharp intense pain.
How it can debilitate running
If you have a partial tear or complete rupture of the calf muscle then running will be impossible for four to 12 weeks depending on the severity. If you are suffering from inflammation of the muscle then you can resume training after seven to 10 days.
Incitement of calf pain
Inadequate warm-up and warm-down routines can lead to calf strains. Excessive hill work and a sudden increase in mileage can cause a calf strain. Many runners continue running even after the incipient signs of a calf strain. They adjust their running stride to increase the forefoot foot-slap and decrease heel strike. This further exacerbates the condition.
Calf strains can be caused by dehydration. Many runners insufficiently hydrate themselves. Deficiencies in calcium, trace minerals and magnesium can also perpetuate calf strains. Therefore sufficient hydration is recommend to ensure adequate water intake and multi minerals.
One of the most common causes is a condition called over-pronation. Over-pronation basically is the feet rolling excessively as you run, which causes exorbitant pressure on the calf muscle and Achilles tendon.
Treatment of calf strains
Initial treatment should be an ice pack. Another option is a wet towel that has been in the fridge. Commercially available ice packs for focused pain relief is always useful. An anti-inflammatory like Ibuprofen will help reduce swelling. Medication should be taken with meals and never before running.
Complete rest for five days is recommended for a mild calf strain, then progress to a gradual increase in mileage. Spenco heel cushions, sports orthotics all expedite the process and prevent reoccurrences of the condition. A one piece calf sleeve provides support and compression to the calf muscle to assist the recovery.
Massaging the calf also galvanizes recovery. A calf massager with four free rolling heads is particularly good at giving yourself a deep calf massage to expedite recovery.
Calf stretch
Stand with hands against a wall and the injured leg behind the other leg. With the injured leg straight, your heel flat on the floor and your foot pointed straight ahead, lean slowly forward, bending the other leg.
The stretch should be felt in the middle of the calf. Hold the stretch 10 to 15 seconds. Repeat the stretch six to eight times. This stretching exercise may be helpful for Achilles tendonitis, plantar fasciitis and calcaneal apophysitis.
Muscular strains are classified accordingly to their severity depending how many fibers have been disrupted or ruptured
Grade 1:
This is the least severe of calf injuries. A small number of muscle fibers have been damaged within the muscle. Signs and symptoms of this type of less serious strain may not be noticed until cessation of the activity. Tightness, cramping feelings and slight soreness are common when the muscle is stretched.
Grade 2:
It is sometimes referred as a partial calf tear. A greater number of muscle fibers have been torn, yet the muscle remains largely intact. More immediate localized calf pain is present during activity, specially walking and running. Often the area is sore to touch.
Grade 3:
Total rupture. All the muscle fibers are torn, losing continuity throughout the muscle. This is a serious injury and highly disabling. The athlete will be unable to walk pain free. Bruising will often appear below the tear site and there may be a palpable bulge, where the calf muscle has recoiled upon itself.
