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Mark Agnew

One of the most common injuries for runners is pulling a calf muscle. It can happen all of a sudden, seemingly at random.
It can be very painful, and keep runners from training for weeks.
Even more frustrating, it can then happen again as soon as you get back to running.
But there are some simple remedies and also exercises you can do to prevent this injury from happening.
What is a pulled muscle?
A pulled muscle is a small tear in the muscle. It is sometimes called a torn muscle or a sprain.

What causes a pulled calf muscle?
Two things tend to cause a strain or a pull. Over stretching your calf muscle, or a quick sudden movement that causes it to tear. The muscle becomes overloaded and tears under the pressure.
For example, a sudden burst of pace, or a change of direction may pull the muscle. Running uphill, with your heel dropping below your toes, might stretch it and tear it.
What does it feel like?
The symptoms of a calf pull can vary, depending on the severity.
It starts with a sudden pain. The pain is sharp and may feel like you’ve snapped something. You probably will have to stop running (and you should stop running, even if you think you can go on).

After the initial pain, you may feel stiffness, and see swelling. It may also be painful to touch the affected area.
You may experience a loss of power from that muscle, like your foot is limp and you cannot push up or stand on the balls of your feet.
How to treat your pulled calf
Rest is key. Do not go for a run. If you are in a lot of pain, try and avoid even walking.
If you are concerned or in a lot of pain, seek professional help, such as from a physio-therapist. A sports massage is another option.
If the pain is excruciating, and the foot is completely limp, it could be an Achilles tendon tear, which is far more serious.

The age-old adage is “RICE” – rest, ice, compress and elevate.
When your calf is feeling better, ease yourself back into running. Start with walking, see how you feel, then add mileage slowly. Too much, too soon, will result in a relapse.
Prevention is better than cure
Preventing a calf pull, or preventing it happening again, is the ideal.
There are a number of practices that will make your calf more resilient to injuries.

Warm up

A warm muscle is far less likely to tear. Start your running workout with a proper warm up. Start by walking, then a light jog. Do dynamic stretches. Build up to the pace you will train at.

Strength training

Strength training is a no-brainer for runners. It will make you faster, fitter, more efficient and crucially, injury resilient.
Definitely do calf raises.

Lift your heel slowly off the ground, then lower your heel again. Do it several times. When you get stronger, try walking on your toes.
If you are strong in one area, like the calf, but weak elsewhere, then you may end up compensating and getting injured. So, doing strength exercises that focus elsewhere on the leg will also help.
For example, walking lunges, squats or box jumps.

Flexibility and mobility

These two are often used interchangeably, but they actually mean different things.
Flexibility is how far your can stretch you muscle statically, while mobility is about your range of motion through a joint.
Being both flexibil and mobile will help your calves. Do static stretches at the end of a session and mobility exercises as part of your training.
Yoga is a great way to improve both.

Shoes

Old worn out shoes might be causing your calves to tighten up and be more susceptible to a tear.
An easy test is to look at the soles. If they are very worn down, and have lost their tread, it might be time to get a new pair.


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Pulling your calf muscle when running: treatment and prevention

A calf pull can be sudden and painful. Photo: Edmond So

A physiotherapist will be able to help you with your pulled calf muscles. Photo: Edmond So

Do not forget to warm up before you go on your run. Photo: Shutterstock

Do not rush back to running. Give your calf time to heel. Photo: Shutterstock 

Flexibility and mobility will help prevent any calf tears. Photo: Shutterstock 

What is delayed onset muscle soreness, why does it happen and how can you stop it from hurting days after you run?

Why do muscles hurt a couple of days after exercise? Photo: Shutterstock 

Having a warm bath after training can reduce DOMS. Photo: Shutterstock

DOMS is caused by small tears in your muscles from exercise but there is nothing to worry about. Photo: Yik Yeung-man

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Hayward is dean of social sciences at Lingnan University and a keen endurance runner. Photo: Lingnan University

Hayward cools off after a run. Photo: So Ho

Hayward running the Western States 100-Mile Endurance Run. Photo: Facchino Photography

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Hayward with fellow competitor Lam Ka-shu in the 2023 Vibram Hong Kong 100. Hayward says he is now less stressed than he was when he started his career almost 30 years ago. Photo: Rocky Lam

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A common injury for runners is to pull their calf muscle, which can be painful and stop them training for weeks
There are some simple remedies and also exercises you can do to prevent this injury from happening


Pulling your calf is a common injury, which can be painful and stop you running for weeks, but there are some simple remedies and exercises to prevent it.


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Explainer | Pulling your calf muscle when running: treatment and prevention

A common injury for runners is to pull their calf muscle, which can be painful and stop them training for weeks There are some simple remedies and also exercises you can do to prevent this injury from happening

What is a pulled muscle?

A common injury for runners is to pull their calf muscle, which can be painful and stop them training for weeks

There are some simple remedies and also exercises you can do to prevent this injury from happening