It’s no surprise that lower leg pain is a common complaint among runners, given the key role these muscles, tendons and bones play in running. The calf and Achilles tendon work together to generate the force that pushes you off the ground with each step, while the shin bone helps to absorb and dissipate the impact of every footfall. When these areas are weak, tight or overworked, they become vulnerable to injury.
Here’s what to watch for and how you can keep your legs in top shape.
1. Calf strain
Where does it hurt? Discomfort in your calf – anything from a twinge to a blast of sharp pain.
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What’s going on? This occurs when tight or weak gastrocnemius or soleus muscles aren’t ready for the explosive effort required to push your body off the ground.
How to treat a calf strain:
- Don’t run
- Ice the area for 15 minutes five times a day
- Wear a compression sleeve for the first 48 hours post-injury
- Elevate your lower leg above your hip during the first 48 hours
- How to avoid injury on the treadmill
- If symptoms don’t improve, go to your doctor
Work on your glutes and:
- Shorten your stride and increase your cadence to put less stress on your shins
- Strength-train your leg muscles
2. Shin splints
Where does it hurt? Tenderness along your shin.
What’s going on? Different types of shin pain all fall under this catch-all term. Most shin splints occur when there is more stress on the tibia than it can handle.
targeting your glutes and:
- Increase mileage gradually
- Apply ice for 15 minutes five times a day
- A guide to the best groin stretches for runners
- If rest doesn’t work, stop running and see a doctor to rule out a stress fracture (see 4)
How to prevent shin splints:
- Ice the area for 15 minutes five times a day.
- Tight hamstrings? Here’s how to resolve the issue core Best wireless headphones.
- A guide to the best groin stretches for runners.
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3. Achilles tendinitis
Where does it hurt? your lower legs.
What’s going on? Overuse injury from ramping up mileage or intensity too quickly. Weak or tight calves increase the risk.
How to treat and prevent the most common lower leg injuries:
- Don’t run. Swim, cycle or try pool running
- Ice the area for 15 minutes five times a day
- super common lower leg injuries in runners and how to fix and prevent them
- See a doctor if there’s a lump in the tendon (this is a sign of a calf tear)
What’s going on:
- How to treat and prevent the most common lower leg injuries
- Strength train your lower legs
- Ice the area for 15 minutes five times a day
4. Stress fracture
Where does it hurt? Tenderness along your shin.
What’s going on? Develops when the demand on the bone exceeds its ability to withstand the force.
Treat it:
- Get medical care
- Rest and stay off the leg as much as you can
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Prevent it:
- Ice the area for 15 minutes five times a day
- Best Garmin deals
- Strength-train, targeting your glutes and core
- A guide to the best groin stretches for runners and increase your cadence to put less stress on your shins
