How to reduce your Calf Pain?

Calf pain is another common complaint amongst runners. Two main causes of calf pain are achilles tendinopathy and calf strains. Achilles tendinopathy is a chronic issue resulting from overuse. Poor biomechanics and reduced ankle mobility can contribute to achilles tendinopathy. Calf strains are acute injuries that are more common in sprinting athletes.

It is important to understand the anatomy of the calf. There are two large muscles that are responsible for propulsion of the foot and ankle, the gastrocnemius and the soleus.

Gastrocnemius

Soleus

The main difference between these two muscles is that the gastrocnemius attaches onto the femur, meaning it crosses the knee and plays a small role in movement of the knee. The position of the knee also plays a part in the ability of the gastrocnemius to move the ankle. When the knee is bent soleus is primarily responsible for the movement of the ankle.

Eccentric calf lowers are a great exercise for achilles tendinopathy and recovery from a calf strain. This is not a stretch, there is no need to hold at the bottom for an extended period of time. Focus on the lowering of the foot through the affected leg and then push through the non-affected leg to return to the starting point. There is some evidence to suggest that heavy loading is beneficial for recovery from tendinopathies as well. This can be achieved by using a leg press or smith machine to load through the eccentric movement.

Here is a great video from Ryan Debell (Movement Fix) about a simple ankle mobility drill you can use to help increase your ankle mobility.

If you are experiencing calf pain or want to assess your ankle mobility to reduce your chance of calf pain in the future book an appointment here.