Calf pain when running is commonly caused by muscle fatigue, overuse, and strain of the calf muscles (gastrocnemius and soleus). It often starts as a dull, aching pain that worsens during the run and typically feels tight or stiff. This pain may be due to overloading the calf muscles from increased training intensity or volume, poor running mechanics, improper warm-up, or a sudden change in running style or footwear. Dehydration and electrolyte imbalances can also contribute to calf discomfort. The pain usually subsides when stopping running but the tightness can linger for days.
Common Causes of Calf Pain When Running
- Muscle overload from too much running, especially speed work or hill running.
- Muscle fatigue and lack of endurance.
- Weak calf muscles and other surrounding muscle weaknesses.
- Poor running form causing excess strain on the calves.
- Sudden changes in footwear or running technique (e.g., switching to forefoot running).
- Dehydration and electrolytes imbalance leading to cramps.
- Insufficient warm-up or improper stretching.
Symptoms
- Gradual onset of dull, aching, or tight pain in the calves during running.
- Pain worsens as the run continues.
- Calf stiffness that may limit running.
- Pain decreases after stopping but tightness can persist.
Prevention and Management
- Gradually increase running intensity and mileage to avoid overload.
- Strengthening exercises for the gastrocnemius and soleus muscles (heel raises).
- Proper warm-up and dynamic stretching before running.
- Adequate hydration and electrolyte balance.
- Checking and improving running form and mechanics.
- Allowing proper recovery between sessions.
If calf pain is severe, persistent, or associated with swelling or sharp pain, a medical evaluation is recommended to rule out injuries like muscle tears or more serious conditions. This overview synthesizes expert advice from physiotherapy and sports injury clinics and health resources dedicated to runners' calf pain.
