Running Tips for Beginners: How to Avoid Calf Pain While Running

Have you ever had calf pain while running? Check out this article for a bird’s eye view of the dos and don’ts of running to avoid injury and other physical trauma.

Calf pain while running is one of the most common injuries that beginners suffer. Running is a physically demanding exercise and injuries cannot be avoided. Experienced runners are well aware of the dos and don’ts of avoiding physical trauma, but most beginners don’t have the slightest clue. It is important that you seek advice from runners who are more experienced and utilize basic techniques in running. It’s best to schedule more experienced runners for the first few days of training. This will give you enough instructions to proceed on your own, and adapt to your running style at your own pace.

Identifying the Type of Calf Pain

Whether you like it or not, you may experience minor injuries in your first few weeks. It is important to identify the type of pain or injury you have suffered in order to determine the appropriate treatment. In this case, calf pain will be characterized by a dull, aching pain; and in more severe cases, you will experience sharp, intense pain in the back of your lower leg.

An injury, such as calf pain while running, affects your running program because you will not be able to continue your training for a period of time, depending on the intensity of the injury. If it’s a simple muscle inflammation, you can expect to recover and resume your regular running program in a matter of 7 to 10 rest days. If you suffer from a ruptured calf muscle or even just a partial tear, you won’t be able to enjoy your favorite sport in about 4 to 12 weeks. Therefore, it is best that you will be able to identify the causes and how to prevent them so that you will not be taken from your sport for too long.

Possible Causes of the pain

There are actually many possible causes for calf pain when running. This could be due to ineffective heating or cooling routines and it could also be due to a sudden increase in mileage or excessive hill work. It can also be caused by too little water intake as many runners are too engrossed in what they are doing and tend to forget to drink adequate amounts of fluids. Lack of calcium and some other minerals, such as magnesium, can also cause calf strain. Hence, it would be wise to properly hydrate yourself at all times and take a multi-vitamin.

If you have such an injury, you will need to use commercially available ice packs as initial treatment. Alternatively, you can also find clean towels, soak them in water and store them in the refrigerator until they get cooler. After reaching the right temperature, place it on your calf to reduce pain. You can also take anti-inflammatory medications, such as Ibuprofen, to keep swelling at bay and reduce pain.

Calf pain when running should not be taken lightly. If there aren’t any signs of great improvement after a total rest of five days, then it would be wise to see a doctor to have your injury examined further. Pay attention to the causes of these injuries to prevent them from occurring. Remember, prevention is better than cure.