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Location
Back of the lower
leg. The calf muscle is made up of 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 affects your running
If you have a
partial tear or complete rupture of the calf muscle then running
will be impossible for 4-12 weeks depending on the injury.
If you are suffering from inflammation of the muscle then
you can resume training after 7-10 days.
Causes
of Calf Pain
Ineffective 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 carry on running even after the initial
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 don’t adequately
hydrate. Deficiencies in calcium, trace minerals and magnesium
can also lead calf strains. Therefore we would recommend to
ensure adequate water intake and multi minerals.
One of
the most common causes is a condition called over pronation.
Over pronation basically means that your feet are rolling
over too much as you run which causes excessive pressure on
the calf muscle and achilles tendon. View the Dr Foot Sports
Insoles in the recommended products section for further information.
Treatment
of Calf Strains
Initial treatment
should consist of an ice pack. Some runners prefer to use
a wet towel that has been in the fridge. We recommend you
use commercially available
ice
packs for focused pain relief. An anti-inflammatory
such as Ibuprofen will help to reduce the swelling. Please
note this should be taken with meals and never before running.
We would recommend
complete rest for 5 days for a mild calf strain and then a
gradual increase in mileage. Spenco
heel cushions,
sports orthotics
all speed up the process and prevent future occurrences of
the condition. A one piece
calf
sleeve provides support and compression to
the calf muscle to aid recovery.
Massaging
the calf also helps to speed up recovery. View the calf Massager
with four free rolling heads it’s particularly good
at giving yourself a deep calf massage to speed up recovery.
Calf
Massager
CALF
STRETCH
Stand with your hands against a wall and your injured leg
behind your other leg. With your injured leg straight, your
heel flat on the floor and your foot pointed straight ahead,
lean slowly forward, bending the other leg.
You should feel
the stretch in the middle of your calf. Hold the stretch for
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.
THE PRO STRETCH
The Pro Stretch
Step Stretch stretching device is recommended as a way to
both treat and prevent Calf pain, Achilles tendonitis, heel
pain and foot arch discomfort. While many people do remember
to stretch both before and after exercising, many people are
not stretching properly, and that’s where the Pro Stretch
Step Stretch device is helpful.
The Pro Stretch
Step Stretch device helps you properly do stretches so you
don’t injure yourself. Developed by sports professionals,
the Pro Stretch Step Stretch stretching device has a patented
rocker design that automatically holds the foot in the optimal
position for proper stretching. If you use the Pro Stretch
Step Stretch stretching device three times, holding each stretch
for 30 seconds, you will find relief fast.
Increased muscle
flexibility reduces the risk of athletic injury. The more
pliable a muscle becomes, the less likely you are to tear
that muscle. With a proper ProStretch flexibility program,
muscles and tendons actually begin to lengthen.
In many sports,
longer (Gastroc/Soleus) calf muscles improve the ability to
increase stride length, and longer stride lengths translate
into increased performance. Improved muscle flexibility also
reduces the risk of back pain, muscle pulls, cramping and
overuse injuries such as Achilles tendonitis and plantar fasciitis.
Click
here to view the instruction booklet for the Pro Stretch.
Click
here to view further information and instructions
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