Calf Pain Exercises

Calf muscle pain can be caused by overuse or cramping due to hardening of the arteries. Like for other muscle injuries, the simplest immediate solution is R.I.C.E. (Rest, Ice, Compression and Elevation). Once pain is alleviated, a rehabilitation program including moderate exercise can ensure a speedy recovery to normal activities. Stopping smoking will also contribute to your general well-being. Consult your health professional if your pain is acute or lasts more than 3 days.

Causes

• The calf (the back of the leg) is made up of three muscles. Acute pain in any of them could indicate a muscle rupture, and you should seek immediate medical attention. The Achilles tendon, which connects the calf muscles to the heel can rupture, also causing calf pain.

Symptoms

• Circulation and joint problems (revealed by swelling and bruising) can also result in calf pain. If chronic symptoms are intermittent, they are best relieved by applying heat and stretching before exercise.

Stretching

• Plan to spend 20 minutes before more strenuous exercise to stretch your calf muscles. Try these activities:

  1) Reach for your toes and hold the stretch for 10 seconds without bouncing. Repeat 10 times.

  2) While facing a wall, put one leg back, stretching your calf by trying to put your foot flat on the ground. Repeat with the other leg. Attempt 10 repetitions.

  3) While standing on stairs (holding the railing or wall), raise your heels by extending ankles as high as you can and then lower slowly until calves are stretched. Repeat 10 times.

  4) Perform a lunge by standing with one leg bent forward and the other leg extended back with knees straight. Lower your body by bending the front knee, and hold the stretch for 10 seconds. Repeat with other leg. Repeat 10 times.

  5) Stand facing a wall with both knees bent, and position your right heel on the floor, raising your toes on the wall. Then, straighten your knees, leaning your body toward the wall to hold the stretch for 10 seconds. Repeat with your left leg. Repeat 10 times.

  Incorporate more walking into your daily routine to stretch those calf muscles, and drink enough water in hot weather to stay hydrated for optimal health.