What are the calf muscles?

The calf muscles consist of the Gastrocnemius which is the big muscle at the back of the lower leg and the Soleus muscle which is a smaller muscle lower down in the leg and under the Gastrocnemius. The Gastrocnemius muscle originates above the knee and inserts via the Achilles tendon into the heal. The Soleus originates below the knee and also inserts via the Achilles tendon. Either of these two muscles can be strained (torn).

Symptoms of calf strain include:

1. A sudden pain at the back of the leg, particularly at the muscular tendinous junction.
2. Difficulty in contracting the muscle or standing on tip toe.
3. Pain and swelling or bruising in the calf muscle.
4. Pain on resisted plantar flexion or contracting the muscles against resistance

The most common place to get this injury is at the muscular tendinous junction or (MTJ) of the Gastrocnemius roughly half way between the knee and the heel.

If the Soleus muscle is damaged you might get pain lower in the leg and also pain when you contract the muscle against resistance with the knee bent.

Causes of Calf Pain

Ineffective warm up and warm down routines can lead to calf strains. Excessive hill work and a sudden increase in mileage can cause a calf strain. Many runners carry on running even after the initial signs of a calf strain. They adjust their running stride to increase the forefoot foot slap and decrease heel strike. This further exacerbates the condition.

Calf strains can be caused by dehydration. Many runners don’t adequately hydrate. Deficiencies in calcium, trace minerals and magnesium can also lead calf strains. Therefore we would recommend to ensure adequate water intake and multi minerals.

One of the most common causes is a condition called over pronation. Over pronation basically means that your feet are rolling over too much as you run which causes excessive pressure on the calf muscle and Achilles tendon.

Prevention / Treatment

The following guidelines are for information purposes only. Seeking professional advice before beginning rehabilitation is recommended.

Recommended actions to reduce the chance of calf muscle strain:

• Keep your calf muscles strong so they can absorb the energy of sudden physical stress.
• After a short warm-up period, stretch out your calf muscles before physical activity.
• Learn the proper technique for exercise and sporting activities.

Massage Therapy

• For rehabilitation of muscle strains, the therapists at Advanced Alternatives Massage Therapy have specialized training in sports massage which is very important in softening / preventing scar tissue forming at the site of injury. This will help prevent re-injury. Connective tissue is softened, blood is circulated to help the cells get the nutrients they need for optimum function & the muscles can be stretched laterally (sideways) with massage in a way that normal stretching cannot achieve.