Many joggers, both beginners and professionals, are faced with pain in their legs. Moreover, sometimes this problem arises unexpectedly and brings very strong discomfort. Read about the causes of pain in the legs, in particular - the calf muscles, and how to deal with this trouble, read in this material.
Causes of calf pain after running
There can be several reasons for leg pain. Let's consider in more detail some of them.
Incorrect technique
Our legs tend to be very tense when we run. Therefore, the muscles do not receive the necessary substances, and lactic acid also accumulates.
In order not to hurt the calves, you need to make the torso the initiator of movement: raise the body with a sigh higher, tighten the stomach, and, in turn, relax the legs and move them, as if they are in suspension, like the arms. Then, if you do everything correctly, there will be a feeling that the muscles of the legs are not involved in running.
Excessive leg strain cannot be avoided if you are running on an uneven track. In this case, work more actively with your hips and pelvis - it should begin to move like a rower's oars. This technique will help relieve stress on the calf muscles.
Poor quality shoes
Uncomfortable shoes prevent the feet from contacting the surface correctly, and also does not allow the correct distribution of the load between the muscles. In addition, the Achilles tendon is strained and, as a result, the calves get tired.
Shoes must be chosen correctly. It must be of high quality and running, contain an orthopedic uniform inside.
Stop abruptly during exercise
If you are running a distance, never stop abruptly. Go to a slower run, walk part of it. If you've finished your run, don't stop right away either. Move until your heart rate returns to normal.
Specificity in girls
For high heels, the calf muscles may become short. When you put on sneakers, they stretch, an unpleasant sensation arises, and your calves begin to hurt.
To prevent this, you need to do stretching exercises, for example, on a ladder: stand on the second rung of the ladder so that your heels hang down, lower your right heel, and then stretch.
Do two to three approaches eight to ten times. You can also ride a bike between running sessions or work out in the gym on an appropriate machine.
Track features
The calf muscles can hurt when driving on asphalt or uphill. It is best to jog on a non-rigid surface, in forests, parks, on stadium tracks.
Incorrect running pace
Excessive exercise, especially for beginners, can cause pain in the calves.
Overweight
A common occurrence is muscle pain in overweight athletes. Therefore, if you decide to go jogging in order to lose weight, but suffer from pain in the calf muscles, we recommend that you use brisk walking for the first two to three weeks, and then, after some weight loss and habit formation, switch to running.
Diet
After running training, you should definitely drink: water, compote, juice. Drink should be in small sips. Proper nutrition is also important.
It is necessary to include in the diet foods that contain a large amount of vitamins E and C, as well as potassium, magnesium, calcium. All this will help improve metabolic processes in calves.
Diagnosis of pain in the calf muscles
A surgeon will help you to make the correct diagnosis, who will tell you to take tests and take an X-ray for a complete examination.
Calf pain after running can be the result of metabolic disorders, or various problems with the joints or spine.
After the examination, the doctor will give you the necessary recommendations.
What to do if calves hurt after running?
If you have finished a workout and are experiencing pain in your calves, the following may help:
- warm shower. At the same time, direct the stream of water to the foot, massage the leg for several minutes. This will help relax the muscles. You can also lie down in a warm bath, and if possible, visit the sauna or bathhouse.
- lie down on the sofa and lift your legs up for ten to fifteen minutes, feeling the movement of blood through the vessels. This will help relax your legs.
- try not to strain your legs for one hour. Give them rest.
- Massage your calf muscles lightly. Movements should be made towards the heart.
Tips for preventing pain in the calf muscles
Here are some tips to help you avoid pain in your calf muscles after a running workout:
- try to run at a slow pace, excessive loads unnecessarily to anything.
- Warm up before training and cool down after.
- Choose comfortable clothes and especially shoes. The shoes should fit the foot well. It is also recommended to wear socks for training without fail.
- Use the movements of your arms, body, hips. They must work actively.
- If you have chronic joint, muscle, or vascular problems, get your doctor's approval before exercising. Perhaps, after the examination, the doctor will give you recommendations for drawing up an individual training plan.
- You cannot end the workout abruptly. You must definitely walk, stretch, and so on. The same applies to an abrupt stop while running.
- A bath, a sauna, a warm bath, as well as a light foot massage (massage towards the heart) will help relieve pain in the calves.
- At the end of the workout, you should definitely drink - water, juice, compote, and so on. The liquid will help in the removal of decay products from the body. Also, it will serve as an excellent prevention of pain in the calves.
By following the simple recommendations given in this article, you can avoid such a nuisance as the appearance of pain in the calf muscles.
