Tips to Effectively Reduce Calf Pain When Running

Ana  Margarita Olar |

One common injury encountered when running is calf pain. It varies from mild pain when running or a sharp pain even at rest. The calf muscle is actually composed of two converged muscles (gastrocnemius and soleus). This muscle merges with Achille’s tendon on the center.

So when there is calf pain, there may be a wear and tear on any of these muscles or problem with the Achille’s tendon. In most cases, calf pain is acute and relieved by rest, but severe calf pain might be a danger sign.

Here are some tips to reduce minor calf pain when running:



Stretching is a crucial part of any workout. You need to warm up those muscles before running. If pain exists then you more you need to stretch first. When you have calf pain, focus on dynamic calf stretches. Sit on the ground with your legs straight in the front. Point your toes forward and upward. Repeat it 15 to 20 times.


Make sure you are well hydrated before running and during your entire routine. Dehydration also causes calf pain and muscle cramps.


The choice of running shoes can also contribute to calf pain. The basic way to choose proper running shoes is to know the right size for you. But aside from that, you also have to know your foot arch.

If chronic tight calves cause your pain when running, wear shoe lifts. This will keep your calf in a stretched position while you are running.


If you have calf pain when you increased the intensity or time of running, then you must adjust it a bit. Have rest periods in between intense running sessions. Adjust your stride and pace, to give some time for your body and muscles to recover and keep up.

Then you can start trying to increase the intensity, speed, and mileage gradually. This will reduce the likelihood of having calf pain from fatigue and tear.


Running uphill or on jagged terrains can contribute to calf pain. So choose flat areas like parks or anywhere with pavements to avoid the occurrence of calf pain.

Remember, you are running to keep fit and keep your vitality and not to endure the injuries and pains. You must also be aware whether you are experiencing pain from normal wear and tear or if it signals a health danger.