People who enjoy running often experience soreness in their calves after a run. Most people instinctively think it is a muscle strain and therefore stop running. So, what exactly causes the calf soreness after running? And what should be done about it?
Causes of Calf Soreness After Running
When running, if the intensity is too high or the speed is too fast, the calf muscles will be in a tense state for a long time. The continuous pulling on the muscles can lead to tears in the calf muscles, causing the fascia and blood vessels to dilate and become congested, resulting in swelling and soreness. In severe cases, there may even be localized swelling on the inner side of the calf or ankle joint, along with a burning sensation and intense pain.
Stretching Exercises to Relieve Calf Soreness
When experiencing calf soreness after running, performing stretching exercises can increase muscle flexibility, promote blood flow, relax the muscles, alleviate muscle soreness, and help sculpt well-defined calf muscles.
Alternating Hot and Cold Towel Compresses on the Calf
Applying a hot towel to the sore part of the calf can effectively promote blood circulation and eliminate inflammatory substances and accumulations within the muscles, relieving calf soreness and swelling. Cold compresses can then be used to reduce the dilation of blood vessels caused by the hot compress. It is important to note that the duration of cold compresses should be shorter than that of hot compresses, and each application should not exceed half an hour.
Tapping and Massaging the Sore Area
If calf soreness is noticeable after running, gently tapping and massaging the calf area can help promote the elimination of lactic acid within the muscles, quickly relieving soreness.
Leg Acid Clearance Training for Pain Relief
Within 24 to 48 hours after running, stretching the quadriceps muscles can be used to perform acid clearance training. The principle behind this is to utilize slow-motion muscle movements to accelerate blood circulation, especially in the deep muscles. This helps eliminate lactic acid buildup, thereby reducing calf soreness.
Rest is Important
Proper rest allows for gradual restoration of blood circulation, faster elimination of metabolic waste products, and the restoration of nutrient supply to the sore area. This helps alleviate muscle soreness.
Should Running be Stopped if There is Calf Soreness?
After running, it is important to determine whether the calf pain is due to muscle soreness or a strain. If the pain is relieved by stretching, it is likely muscle soreness. If the soreness is unbearable, making it difficult to walk, it is best to stop running and rest for a few days until the symptoms subside before resuming exercise. If the soreness is not too severe, gradually running and allowing the muscles to adapt during the running process can help strengthen the bones and reduce the duration and intensity of muscle soreness in future runs.
