Calf Pain in Runners: What’s Causing It and How to Fix It
By James Morris, Sport & Rehabilitation Specialist at Physio-logical
Calf pain is one of the most common complaints we hear from runners, whether you’re just starting out or training for your next marathon. It’s often frustrating because it can strike suddenly, linger longer than expected, and disrupt your training routine.
So what’s causing that ache, tightness, or sharp twinge in your calf—and what can you do about it?
Common Causes of Calf Pain in Runners
- Muscle Strain (Gastrocnemius or Soleus)
- These two key muscles make up your calf and are heavily involved in pushing off the ground during running.
- Sudden increases in mileage, speedwork, or hill running can overload the calf muscles, causing microtears and pain.
- Symptoms: A sharp pain during or after a run, often with tightness or swelling.
- Delayed Onset Muscle Soreness (DOMS)
- If you’ve just returned to running or changed your training, DOMS could be the culprit.
- It usually peaks 24–72 hours after exercise.
- Symptoms: Generalised tightness or ache, not usually linked to a specific moment of injury.
- Achilles Tendinopathy
- Though not strictly in the calf, Achilles tendon issues often cause referred discomfort higher up.
- Often related to tight or weak calves, poor biomechanics, or inappropriate footwear.
- Symptoms: Stiffness in the morning, tenderness at the back of the heel, and pain that worsens with activity.
- Compartment Syndrome (Less Common)
- A more serious issue where increased pressure in the calf affects blood flow and nerve function.
- Symptoms: Cramping, numbness, and pain that worsens with activity and eases with rest.
How to Fix Calf Pain – and Prevent It Happening Again
1. Identify the Cause
- If the pain came on suddenly during a run, it’s likely a strain.
- If it’s dull and delayed, think DOMS or training overload.
- Persistent pain that doesn’t ease with rest may need a professional assessment.
2. Don’t Push Through It
- Running on a painful calf can lead to further strain or compensatory injuries elsewhere (like the Achilles or knee).
- Relative rest, and gentle movement are a good starting point.
3. Start Calf Strengthening
- Eccentric heel drops and bent-knee calf raises target both the gastrocnemius and soleus effectively.
- A physio can help tailor a plan based on your specific issue.
4. Stretch Smart
- Calves can feel tight, but static stretching isn’t always the solution.
- Dynamic warm-ups before running (like heel walks or skipping drills) and mobility exercises after can help more than prolonged stretching.
5. Check Your Training Load
- Avoid sudden jumps in distance or intensity (the 10% rule is a useful guideline).
- Make sure your training includes rest days and lower-intensity runs.
6. Don’t Forget Your Footwear
- Worn-out or unsuitable running shoes can increase calf load.
- Consider a gait analysis to see if your shoes match your mechanics.
When to see a Physio for your calf pain!
If your calf pain:
- Lasts more than a week despite rest
- Comes with swelling or bruising
- Affects your walking or running form
- Keeps recurring
…it’s time to get it assessed. At Physio-logical, we can help identify the root cause and create a treatment and rehab plan to get you running pain-free again.
Need Help?
We love working with runners of all levels. If you’re dealing with calf pain—or want a personalised plan to stay injury-free—get in touch to book your physio assessment.
To learn more about the importance of Strength Training for runners – click here!
