By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach

If you’re feeling calf pain when running, there are a variety of possible causes. This article will go over some common running injuries and causes of calf pain and soreness from my experience as a running coach and scientific research, but it is not intended as a replacement for medical advice. If you try some of the tips listed here and your calf pain does not go away, or if your pain is sharp or continuous, go to a doctor or physical therapist for medical treatment.

Related Post: Best Dynamic Stretches for Runners

Calf pain can stem from a variety of issues, with some that are easily fixable and others requiring medical help. Some common causes of calf pain when running include overtraining, cramps, muscle strains and tears, stress fractures, compartment syndrome, and poorly fitting or worn running shoes.

Anatomy of the Calf

Your calves play a major role in running, walking, and moving your legs. The calf area runs along the back of your lower leg, from below your knee to your ankle. Your calf is made up of two main muscles - the gastrocnemius and the soleus muscle. There is also a small muscle called the plantaris that is located between the gastrocnemius and soleus down the length of your lower leg.

Just below your calf is your Achilles tendon, which connects the muscles in the back of your calf to your heel bone. If you have pain in this area, you most likely have an Achilles muscle tear or injury.

Symptoms of Calf Pain

Some of the common symptoms of calf pain when running include:

Calf muscle stiffness, and pain that may be dull or sharp
Swelling or bruising of the calf
Pain starting in the calf that radiates down to the heel
Tightness and decreased range of motion, muscle weakness

Your calf pain may start as a dull throbbing or tightness and worsen over time, or it may come on more suddenly, with sharp, throbbing pain. The types of calf pain you experience will depend on the cause.

Common Causes of Calf Pain When Running

There are many reasons you may feel calf pain when running. First, we’ll go over some common causes that you can change to alleviate your pain. These are training and lifestyle factors that may be causing your calf pain, and the good news is you can start feeling better by implementing some changes in your training routine if these are the causes of your pain.

Poorly Fitting or Worn Running Shoes

So many clients I train have worn poorly fitting shoes when I first meet with them. This is one of the most common causes of running injuries and one that is easy to change. Worn shoes can put extra pressure on your leg muscles, including your calves, which can lead to pain and muscle strains.

Pro Tip: Make sure you get running shoes that suit your running terrain and gait and change them every 300 to 500 miles. Check out our tips for finding the best running shoes for more help picking the right shoes.

Overtraining

Ramping up your training program too quickly is another common cause of calf pain for runners. If you add too many miles to your training over a short period, or if you add a lot of intensity - such as back-to-back speed workouts - to your program, you risk getting injured, which can include muscle strains and stress fractures.

To avoid overtraining, follow a running training plan designed by a coach (check out our training center for Runstreet plans) and follow the Principle of Progression, which states that increases in workout time or intensity should be kept within 10% or less each week to allow for a gradual adaptation while minimizing the risk of injury. So if you run 20 miles in one week, for instance, you can add up to 10 percent more miles the next week - to run 22 miles. If you add more mileage, you’ll increase your risk of injuries.

Also, a common form of overtraining that I see in runners is to try to run fast every workout. This high intensity is a recipe for injury and may cause calf pain and other issues. Follow the principle of easy-hard training days and always give yourself a rest or recovery day after a hard training run. So if you do a speed workout one day, for instance, take a rest day or do an easy base run the following day.

Pro Tip: If you have been overtraining, take some rest days and see if your calf pain goes away. Use a foam roller and do some foam rolling on your tight calves to break up the muscle tension. When you start training again, start slow and gradually build up to more running if you have no pain.

Muscle Cramps

Sudden pain in your calf area can be caused by muscle cramps. If your calf seizes up and causes problems during a run, you may have calf cramps. A muscle cramp will cause a sudden, involuntary contraction of your muscle and often happens at the end of a hard training run, or possibly a few hours later.

Muscle cramps are caused by dehydration and an imbalance of electrolytes so you can alleviate your calf cramps by hydrating more and using an electrolyte tablet or drink throughout the day and during hard workouts. Although it may be too late to prevent a cramp while you’re experiencing it, make sure you rehydrate well after your run and include more water and electrolytes in your daily hydration routine, especially during hot weather and intense workouts.

Pro Tip: Put an electrolyte tablet like Nuun in your water bottle and take it on long runs and speed workouts so you can rehydrate with small sips of electrolyte water during tough workouts.

Injuries That Cause Calf Pain

Overtraining and poorly fitted shoes are some of the most common causes of calf pain. Take some rest days, foam roll, and make sure you have good running shoes for injury prevention. If you modify your training schedule and run in well-fitted shoes that aren’t worn and still have calf pain when running, you may have a running injury.

Here are some common injuries that can cause calf pain in runners:

Muscle Strains

A muscle strain is a stretching or tearing of muscle fibers or tendons - tissue that attaches muscle to bones. If you have a calf muscle strain, you may have pulled your calf from overstretching, from increasing your speed when running, or from suddenly changing directions while running. Calf strains may be mild or severe and usually occur in the gastrocnemius muscle. A calf strain can cause pain in your calf area and for mild cases, it will subside with a few days or weeks of rest. Severe calf strains can take months to recover from.

Pro Tip: If you have calf pain while running and suspect a strain, take some rest days. Ice and elevate your calf for 20 minutes at least twice a day as you recover. Also, try compression socks or a compression wrap for your calf to help promote good circulation and speed up muscle recovery. For severe calf pain or pain that does not go away with rest, see a doctor for a diagnosis and treatment.

Stress Fracture

A stress fracture is a less common cause of calf pain. Stress fractures are bone injuries that involve small cracks in the bone caused by repetitive use, often from overtraining. A stress fracture in your lower leg bone can trigger a gradual calf pain that usually goes away with rest in the early stages. With continued training, the stress fracture will cause more pain and can lead to inflammation in the lower leg. Stress fractures are caused by adding too much high-impact training too quickly for the body’s bones to adapt. A diet deficient in vitamin D and calcium can also increase your risk of stress fractures.

Pro Tip: It’s important to go to a doctor for diagnosis and treatment of a stress fracture. If left untreated, a stress fracture can cause serious damage to bone and the area must be immobilized for a while to allow full recovery. (I know it is frustrating - I walked around NYC with a boot when I had a stress fracture after increasing my marathon training too quickly - but it will only get worse if you ignore it.)

Compartment Syndrome

Chronic exertional compartment syndrome is a muscle and nerve condition that is more common in young athletes under age 30. This exercise-induced condition can cause numbness, pain, and tingling in your legs. Usually, the intensity worsens as you exercise and stops once you finish your workout.

Pro Tip: See a doctor for medical treatment if you suspect you may have this condition.

How to Reduce Calf Pain

If you have mild calf pain when running, try these tips to help your legs feel better:

Avoid overtraining. Increase your running distance and intensity gradually and take at least one full rest day a week and a few easy run days.
Get good running shoes. Make sure you change your shoes every 300 to 500 miles and choose shoes that work well for you.
Eat a nutritious diet. Include plenty of vitamins and nutrients in your diet, with plenty of calcium, vitamin D, and protein for muscle and bone health.
Hydrate well. Drink throughout the day and include electrolytes in your hydration on hard training days.
Stretch. Do some post-run stretches to reduce calf tightness. Before speed workouts, do some dynamic stretches to warm up your calf muscles. Stretching improves your range of motion and flexibility, which helps reduce muscle tightness and soreness.
Take rest time. If you feel mild calf pain during a run, take some rest days to allow your body time to recover and heal. If you have severe calf pain or pain that does not go away with rest, see a doctor.
See a doctor if your calf pain does not go away or if you have sharp pain.

I hope these tips help nip your calf pain in the bud. If you need a training plan to avoid overtraining, check out our Training Center to become a better runner and reduce your risk of injuries. Happy running to you, and take care of yourself!😊

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

Calf Pain When Running - Common Causes and What To Do