Remedy for Sore Calf Muscles
The calf muscles are on the back of your lower leg, behind the shinbone. Calf soreness results from the tiny tears that occur every time you work out your calves, whether running or lifting. When you do not overwork your calves and when you stretch properly, these tears microscopic tears heal quickly and do not pose a problem. However, sore calf muscles that are overworked or aren't allowed adequate recovery can develop more serious tears. The remedies depend on the severity of the calf muscle injury.
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Diagnosing Severity
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Calf muscle strains are graded from one to three depending on the severity of the injury. Grade one strains are the least severe, with minimal pain and virtually no loss of function. Grade two strains include significant pain and clear loss of function. Grade three strains are the most severe and involve a partial tear of the muscles. Grade three strains usually require surgery to reattach the muscle.
Rest
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When you have a sore calf muscle, you should reduce the stress you place on it, depending on the severity of the injury. For minor strains, you can shorten your workouts in intensity, duration or both. In addition, you can do other activities that put less stress on your calves. For example, instead of running hill workouts, you might choose aqua jogging because of the lower impact. For more serious injuries, you might have to take time off to allow the muscle to heal.
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Slowing Swelling
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A side effect of calf muscle strains is swelling in the area. If you choose to exercise, consider wearing a compression wrap on your calf. Apply ice to the affected area for about 30 minutes after the injury occurs or after you use your calf muscle, before it has completely recovered. When you apply the ice, wrap it in a towel so it isn't directly on the skin. You can also help to reduce swelling by taking anti-inflammatory medications such as ibuprofen.
Stretching
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Stretching can help the calf muscle heal more quickly and prevent future injury. One way to stretch is to stand facing a wall about a foot away. Place your hands on the wall and move one foot back until you feel a stretch in your calf. After 20 to 30 seconds, switch which leg is in back, and repeat. Another way to stretch your calves is to stand on the edge of a stair with only the balls of your feet on the step and your heels over the edge. Gently place more weight on your heels until you feel the stretch in your calves.
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