Running Injury

Experiencing inner ankle pain while running is pretty common.

There are many conditions to blame, but when the pain is located inside of the ankle, Tibial posterior tendonitis is often the culprit.

In today’s post, I’ll give you a full overview of the condition, what’s causing it, how to treat it, and, most importantly, how to prevent tibial posterior tendonitis while running.

Sounds exciting?

Let’s get started.

What is Posterior Tibial Tendinitis?

Though not as infamous as plantar fasciitis or ankle sprains, posterior tibial tendonitis (PTTD) is a relatively common ankle injury in runners.

Here’s the truth.

PTTD is one of the most common issues of the foot and ankle.

This injury occurs when the posterior tibial tendon is inflamed, partially ruptured, or torn, causing tenderness and pain around the bony structure of the inside of the ankle.

But, what is the posterior tibial tendon anyway?

Time for anatomy 101.

The posterior tibial tendon is one of the most crucial tendons in your lower legs.

Located on the inside of the lower leg, the posterior tibial tendon connects the calf muscles to the ones on the inside of the foot and.

Check Image.

The Functions

The posterior tibial tendon acts as one of the main supporting structures of the foot, assisting it to function optimally while walking and running.

What’s more?

The posterior tibialis contacts to produce inversion and help in the plantar flexion of the foot at the ankle.

In fact, any time you walk or run, this tendon locks your ankle in place, which helps keep your foot in a rigid position as you push off the ground.

The Symptoms

Posterior tibialis tendonitis typically afflicts only one foot; however, in some cases, it can occur in both feet.

You may also feel pain along the inside of your foot and ankle, where the tendon lies.

You may also notice some swelling in the area.

Symptoms include:

• Tenderness or pain on the inside of the ankle
• Pain, usually around the inside of the foot and ankle
• Pain is worse when standing for long periods, walking, or running.
• Swelling along the course of the tendon towards the foot.
• Warmth, swelling, and redness along the inside of the ankle and foot.

The Dire Consequences

As the injury gets worse, the arch along the length of the foot may start to gradually collapse, and the pain will shift to the outside of the foot, below the ankle.

As this happens, the foot becomes completely flat as the toes turn outwards and the ankle rolls in

This is what’s known as flat foot—and it’s not the same as in those born with this anatomical structure.

The further your injury exacerbates, the more invasive treatments you’ll need to correct the problem.

Additional Resource – Here’s your guide to calf pain while running

Stages of Severity

In general, posterior tibial injury is categorized into four main stages

• Stage 1 – Consists of tendon inflammation or damage, but no change in foot shape. You might also notice that your foot has a mild flatfoot deformity.
• Stage 2 – The tendon starts to become elongated while the arch slowly flattens. As the injury worsens, the arch of the foot starts to collapse; therefore, you can notice flat foot deformity (but not a permanent one).
• Stage 3 – The tendon may be partially or fully rupture. This leads to a more severe flat foot deformity that might be beyond correction, resulting in a condition known as rigid flatfoot deformity.
• Stage 4 – Permanent damage and deformities in the ankle and foot. Not only is the foot affected, but also the adjacent deltoid ligament becomes involved and starts to collapse inward.

Here’s the full guide to arch support for running

Causes Of Inner Ankle Pain

Tibial posterior tendonitis is caused by overuse of the tendon or from a specific traumatic impact such as a fall or contact while playing sports.

Common activities that may cause overuse include:

• Walking
• Running
• Hiking
• Basketball
• Tennis
• Basketball
• And other high impact sports

Here are some of the factors that can make you more prone to the condition:

• Gender as it’s more common in women
• Over the age of 40
• Improper footwear
• Weak ankle muscles, especially the posterior tibialis or the intrinsic foot muscles
• Having hypertension
• Having diabetes
• Being overweight or obese

Additional resource – Common cause of lower leg pain while running

Should you Run with a Posterior Tibialis injury?

This is the first question any runner dealing with this injury wants the answer to.

It’s actually simple: If you’re trying to run through the tibialis tendon, stop.

In fact, if you suffer any type of pain on the inside of your ankle while running, stop training immediately, as logging in more miles can make your condition worse.

The next step is to visit your doctor as soon as possible so you can start the recovery process.

How To Treat Inner Ankle Pain While Running?

To soothe pain and speed up healing, do the following:

Lower Your Mileage

Cut down on your weekly mileage, and if pain persists, stop running altogether.

You should also limit other sports and activities that cause you pain.

Next, ice the affected area several times per day to soothe inflammation and pain.

Your pain should fade with thee measures.

If not, you should consult your doctor for additional treatment options.

Additional Resource – How To Prevent Ankle Pain For Runners

Extreme Cases

In case of pain persists despite all measures, surgery might be required to fix the damage.

For example, in advanced cases, a doctor may inject a mixture of corticosteroid and local anesthetic into the tendon sheet to help soothe the pain

But the use of such is not recommended as research suggests that they might be associated with a risk of tendon rupture.

Prevent Posterior Tibial Tendonitis While Running?

There are many measures you can take to reduce your risk of injury.

Here are a few:

Use Orthotics

Research has shown that the use of custom-made orthotics may provide extra arch support that can help reduce stress on the posterior tibial tendon.

These devices help reposition the injured foot and reduce the stress on the tendon.

That’s why orthotics not only work great for speeding up recovery but for preventing injury, too.

If you’re looking for more support and a personalized solution, get a pair of custom orthotics from your doctor or physical therapist.

Usually, these tend to be specifically designed for your arch type.

Additional Resource – Here’s your guide to Anterior Tibial Tendonitis 

Stretch Your Calves

Most of the research that reported positive results in the treatment of posterior tibial tendon issues had some form, or all employed, a calf stretching routine.

According to research, the go-to stretching regiment is 3 X 30-second of standing calf stretches against a sturdy object, such as a wall, performed twice a day.

Running Shoes

To protect your ankles from injury, consider getting a pair of running shoes with plenty of support, cushion, and comfort.

As a guideline, when looking for running shoes, choose the following:

• Support under the forefoot
• A well-cushioned arch
• A wide toe box (since most of the push-off originates from the big and second toe).

You can also consider adding an orthotic to your running shoes.

Just remember to consult with a podiatrist to help you make the right decision.

Additional resource – Sore quads after running

Strength Train

Besides stretching, there are also a few strength exercises that can not only help soothe your pain but also prevent future flare-ups.

These strength exercise not only target the posterior tibial tendon but other muscles as well, especially the muscles of the calf.

When dealing with overuse injuries, it’s often the case that the affected area isn’t the only problem, but dysfunction in the area surrounding the affected limb can also be problematic.

The human body is, after all, one connected chain—only as strong a the weakest chain.

Additional Resource -Your guide to jaw pain while running

Inner Ankle Pain While Running – The Conclusion

There you have it!

The above guidelines should set you on the right path toward preventing and treating posterior tibial tendonitis while running.

The rest is just details.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

Keep Running Strong.

David D.

Are you tired of dealing with that nagging pain in your tibialis anterior? Well, you’ve come to the right place!

We all know how frustrating it can be to have that pesky pain in the front of your shin, hindering your running performance and leaving you feeling frustrated. But fear not! I’ve got your back (or rather, your shins) with all the tips, tricks, and strategies you need to kick tibialis anterior pain to the curb and get back to doing what you love most—running like the wind.

In this comprehensive guide, we’ll delve into the ins and outs of tibialis anterior tendonitis, exploring its causes, symptoms, and, most importantly, the best ways to treat and prevent it. No more guesswork or endless internet searches. I’ve got all the information you need right here, in one convenient spot.

So, are you ready to say goodbye to that annoying shin pain once and for all? I bet you are! Let’s dive into this guide and arm you with the knowledge and strategies to conquer tibialis anterior tendonitis.

What is Tibialis Anterior Tendinopathy

Alright, let’s dive into the fascinating world of tibialis anterior pain and get our anatomy lesson on! Picture this: your lower leg is like a city divided into four distinct neighborhoods, each with its own set of muscles.

In one of these neighborhoods, the Anterior District, lies the mighty tibialis anterior tendon. This tendon is responsible for flexing your foot upward, allowing you to lift your toes towards your shin. It’s like the hardworking construction crew that helps you take each confident step as you conquer the roads and trails.

But sometimes, this bustling neighborhood can face some trouble. Tibialis anterior pain can occur when the tendon becomes inflamed and swollen, putting a damper on your running adventures. This can happen due to overuse, where repetitive movements strain the tendon, or as a result of a traumatic ankle injury that throws everything off balance.

Now, let’s zoom in a bit closer. The boundaries of this Anterior District are formed by the sturdy tibia and fibula, the bones that give structure to your lower leg. Think of them as the protective walls that enclose this vibrant neighborhood. And to keep things organized, the anterior intermuscular septum and the interosseous membrane act as reliable border guards, ensuring that everything stays in its rightful place.

Understanding the intricate anatomy of our lower leg is key to unraveling the mysteries of tibialis anterior pain. So, put on your explorer hats and get ready to navigate through the remarkable world within your own body. By delving deeper into this knowledge, we’ll arm ourselves with the understanding necessary to conquer tibialis anterior pain and regain our running freedom.

What is The Anterior Tibialis?

Imagine the anterior tibialis as a trusty guide, accompanying you on every step of your running journey. This muscle-tendon duo takes its place on the outside of the tibia, marching alongside the shin bone with unwavering dedication.

As you move forward, this dynamic duo crosses the ankle and continues its mission, reaching its final destination along the inside of your foot. It’s like a well-choreographed dance routine, with the tendon connecting to the bone just behind the big toe, ensuring stability and strength.

But what exactly does this muscle-tendon duo do? Well, let’s break it down. During your gait, they have not one, but two important roles to play. Think of them as the dynamic duo with a double mission.

First, during the swing phase of your stride, the anterior tibialis goes into action, concentrically dorsiflexing your ankle.

In simpler terms, it pulls your foot upwards to help with precise foot placement.

But the journey doesn’t end there. As your foot makes initial contact with the ground, the anterior tibialis shifts gears. It now switches to an eccentric contraction, acting as a regulator for the transition from heel strike to mid-stance. It’s like a vigilant traffic controller, ensuring a smooth flow of movement as your foot hits the ground and prepares to carry you forward.

The Dire Consequences

Ignoring this problem is like poking a sleeping dragon with a stick—it can quickly escalate into a full-blown disaster. We’re talking about dire consequences that we definitely want to avoid.

Picture this: if left untreated, that innocent-looking anterior tibialis injury can turn into a full-blown tendon rupture. It’s like a ticking time bomb, waiting to go off and throw your running routine into complete chaos. Trust me, you don’t want to go down that road. Recovering from such an injury is no walk in the park; it’s a long and winding road to recovery that tests your patience and resolve.

But wait, there’s more. Brace yourselves for a term that sounds like something straight out of a sci-fi movie: “drop foot.” It’s not as fun as it sounds, believe me.

When the anterior tibialis muscle becomes alarmingly weak, it can lead to this unfortunate condition.

Imagine trying to walk with your foot seemingly dragging along, lacking the strength to lift it properly. It’s like having an invisible anchor weighing you down, making every step feel like an uphill battle.

Causes of Tibialis Anterior Pain

Picture this: our poor tendon, trying to keep up with our relentless training regimen, is pushed beyond its limits. It’s like squeezing a lemon until every last drop is extracted. The result? Micro-tears in the tendon, causing damage that sets off an inflammatory response within our bodies.

It’s the body’s way of saying, “Hey, we’ve got some repair work to do!”

Now, here’s where things get interesting. Tendinopathy is the culprit behind the swelling within the tendon. It’s like a sneaky intruder that sets up camp, causing discomfort and hindering our running adventures. But guess what? It’s not just our intense training sessions that can trigger this condition. Oh no, there are other factors at play too.

Let’s talk about tight footwear and tight shoelaces—those sneaky saboteurs that compress our poor anterior tibialis tendon. It’s like putting our foot in a vise grip, squeezing the life out of it and leaving our tendon crying out for freedom. So, let’s give our feet some breathing room, shall we?

And last but not least, poor foot or ankle biomechanics can add fuel to the fire. It’s like trying to run with a wonky wheel on a shopping cart—it throws our entire stride out of whack, putting undue stress on our precious anterior tibialis tendon.

The Symptoms

You’re out there pounding the pavement, feeling the wind in your hair, when suddenly, discomfort or pain strikes from your knee all the way down to your big toe.

Ouch! That’s the signal that something’s not right within the intricate web of tendons and muscles in your lower leg.

Now, let’s zoom in on the main troublemaker—the tibialis anterior tendon. It’s like a mischievous troublemaker that decides to cause a ruckus right in front of your ankle joint.

Gradually, you’ll start feeling pain in that specific area. Sometimes it creeps up on you, coming and going like a mischievous phantom.

Other times, it becomes a constant companion, reminding you of its presence with every step you take. And guess what? The intensity of your exercise can make those symptoms worse. It’s like poking a sleeping dragon with a stick—expect some fiery discomfort.

But wait, there’s more to the story. As the condition progresses, any extra miles you tack on to your run will bring about even more pain. It’s like adding fuel to the fire, intensifying the discomfort.

And it doesn’t stop there. Even non-running activities can become a pain in the ankle—literally. Imagine climbing stairs or flexing your foot—each movement can be met with a surge of unwelcome pain. You may even feel it while navigating the pedals in your car, as if the road itself is conspiring against you.

So, how do you know if you’re dealing with tibialis anterior muscle strain? Well, there are some telltale signs to watch out for.

Keep an eye out for swelling at the affected area—your body’s way of signaling that trouble is brewing. And then there’s the pain itself, which can manifest as cramping, aching, or that delightful burning sensation.

You may also notice weakness in the affected leg, as if it’s lost some of its power. It’s like trying to run a race with a limp—you’re not at your full potential.

How To Treat

Alright, my fellow runners, let’s tackle the elephant in the room—tibialis anterior tendinopathy.

You’ve been hit with this nagging injury, and let me tell you, it’s not going to magically disappear if you continue running like nothing happened. It’s time to face the music and take action. So, what’s the game plan? Let me break it down for you.

Step one: Seek professional help. Yup, that’s right. Schedule a visit with a doctor or therapist who can give you an accurate diagnosis and rule out any other possible culprits.  You need to make sure you’re addressing the right problem here. They’ll be like the detectives of your lower leg, investigating every nook and cranny to uncover the truth behind your discomfort.

Once you have your diagnosis, it’s time to embark on a personalized treatment plan. Your doctor or therapist will be your guiding light on this journey. They may recommend a variety of strategies based on your specific situation. Brace yourself—I’m about to drop some knowledge on you:

First up, let’s talk about building strength. We need to give some love to those weakened or dysfunctional muscles, especially our troublemaker, the tibialis anterior. It’s time to pump some iron, or maybe just work with resistance bands, to strengthen those muscles and restore their functionality. We want them firing on all cylinders once again.

Next on the agenda: loosen up those tight muscles. We’re talking about those sneaky troublemakers that might be causing abnormal movement within your limb. By stretching and mobilizing them, we can restore the full range of motion in your joint and create a more harmonious symphony of movement.

Now, let’s talk about some cool therapy—literally. Cold therapy is our secret weapon against inflammation and pain. Applying cold packs or ice to the affected area can help soothe those fiery sensations and speed up the recovery process. It’s like a refreshing ice bath for your muscles, calming them down and giving them a chance to heal.

Oh, and we can’t forget about orthotics. These nifty devices bring some extra support to the tendon and can address any abnormal foot biomechanics that might have contributed to the overuse of the tendon in the first place. They’re like the trusty sidekicks that provide stability and keep everything aligned, just like a superhero duo.

Prefer to Treat it On Your Own?

Alright, my fellow injured warriors, it’s time to take charge and bring that tibialis anterior tendinopathy under control. Get ready to unleash the power of the RICE method—our secret weapon for tackling swelling and pain head-on. Let’s dive in and learn how to do it like a pro.

First up, we have the letter “R” for Rest. This is your golden ticket to recovery. When you feel pain during weight-bearing, it’s crucial to give that affected limb some well-deserved rest.

Think of it as a timeout for your injury. Movement and weight-bearing can aggravate the situation, leading to more inflammation and swelling. And trust me, I don’t want to feed the fire.

Next, let’s move on to the letter “I” for Ice. Grab yourself a bag of frozen peas or some crushed ice, but hold up—don’t apply it directly to your skin. That would be a chilly mistake. Wrap it up in a damp cloth to protect your precious skin.

For a glorious 10 to 15 minutes, let the ice work its magic on the affected area. Cold therapy is like a cool breeze on a scorching summer day—it soothes inflammation, numbs the pain, and helps kickstart the healing process. Ah, refreshing relief!

Now, let’s tackle the letter “C” for Compression. Wrap that injured foot up like a present, but don’t go overboard and turn it into a tourniquet.

I’m talking about using an elastic bandage, like those trusty ACE wraps, to provide some gentle compression and support. Think of it as a cozy embrace for your injury—it stabilizes the area, minimizes irritation, and gives you that extra layer of protection. Just remember, snug but not suffocating. You want proper circulation flowing through your veins.

Last but not least, we have the letter “E” for Elevation. It’s time to give your injured foot a well-deserved lift. When you’re lying down or catching some Z’s, prop that foot up above heart level.

Why? Well, gravity becomes our ally here. By elevating your foot, we create a downhill path for those pesky fluids to escape. It’s like a grand escape plan for pain and swelling. For optimal results, aim to elevate the entire foot around eight to ten inches above your heart. Let gravity work its magic.

Additional Resource – How To Prevent Ankle Pain For Runners

Conclusion

There you have it

The above tips are all you need to know about treating (and why not prevent) this injury for good.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

Keep training strong.

David D.

For many runners, lower leg pain is an all-too-common experience. It’s the bane of our existence, the thorn in our side, the nagging ache that just won’t quit. But fear not; I’m here to help.

In this post, I’ll be diving into the five most common causes of lower leg pain while (or after) running.

Whether you’re a seasoned pro or a newbie lacing up your shoes for the first time, we’ve got you covered. So let’s dive into the nitty-gritty of this pesky problem and get you back on the road pain-free.

Lower Leg Pain Cause. 1 Shin Splints

First up, we have shin splints – a frustrating and painful condition that can plague even the most experienced runners.

Shin splints, also known as medial tibial stress syndrome or MTSS, is an inflammation of the muscles, bone tissue, and tendons around the tibia. This can cause pain along the inner (medial) side of the tibia, usually where the muscles attach to the bone.

If you think you might be dealing with shin splints, you’ll likely feel tenderness around the lower two-quarters of the inner tibia, and the affected spot will be tender to touch. You may also notice some mild swelling in the lower leg.

The causes of this injury are often attributed to repetitive stress on the shinbone and the connective tissue that attaches the muscles to the bone. This can happen when you suddenly increase your training volume, either with a new activity, or intensity or by changing something in your running routine. Even the skipping recovery section also takes part in this injury.

So, what can you do to treat and prevent shin splints?

First and foremost, rest is key. Take a break from high-impact exercises and opt for low-impact sports like swimming and cycling during the acute period.

Ice the affected area, wear proper shoes with arch support and change your running surfaces more regularly. Adding insoles or padding inside your shoes can also minimize the impact. For persistent cases, it’s important to consult a physiotherapist or chiropractor to help you improve the mobility and strength of your Achilles tendon, ankle, and calf.

Prevention

The best way to prevent shin pain is to take it slow and listen to your body. Assess your running routine and look for anything that could be making the injury worse, such as hills or hard surfaces. Instead, opt for softer surfaces like dirt paths or trails.

It’s also important to improve strength in the muscles along the front and side of your lower leg and improve the flexibility of your calf muscles. This can be done through exercises such as calf raises and stretches. And don’t forget to wear proper shoes with arch support and consider adding insoles or padding to minimize impact.

If you do experience lower leg pain, don’t push through it. Take a break from high-impact exercises and consider low-impact sports like swimming or cycling. And if the pain persists, don’t hesitate to seek the help of a physiotherapist or chiropractor to improve mobility and strength. Remember, prevention is key, so take care of your lower legs and keep them pain-free for all your running adventures.

Additional Resource – Here’s how to use KT Tape for runners knee.

Lower Leg Pain Cause. 2 Stress Fractures

Imagine you’re in the middle of your morning jog, heart pumping, sweat dripping down your face, and suddenly, you feel a sharp pain radiating down your leg. What could it be? It might be a stress fracture. This serious injury can knock you out of commission for weeks or even months, so it’s important to know the signs and how to prevent it.

Stress fractures occur when tiny cracks form in a bone due to repetitive trauma. They’re common in long-distance runners, particularly women who may be more prone to osteoporosis, hormonal imbalances, and low body weight. The metatarsals and the inside edge of the tibia are the most susceptible bones.

Unlike shin splints, which can also cause pain during or after running, stress fractures are characterized by sharp, persistent pain that worsens with each run. You might also experience tenderness, swelling, or bruising that doesn’t go away. Even putting weight on the affected leg or sleeping at night can be painful.

If you suspect a stress fracture, don’t try to power through it. That’s like driving a car with a broken engine and expecting it to work. You need to see your doctor as soon as possible for a thorough diagnosis. X-rays are necessary to detect the fracture, and you’ll likely need to stop weight-bearing exercises for 6 to 8 months, sometimes even longer in severe cases.

You may also need to wear a cast or elastic bandage for a certain amount of time to provide firm support.

Prevention

To prevent stress fractures, examine your running routine and make any necessary changes. Don’t overdo it by increasing the intensity or amount of training too quickly, as that’s the primary cause of this injury. T

It’s also important to maintain proper form and strength in the muscles along the front and side of your lower leg and improve the flexibility of your calf muscles. Take care of your body, and it will take care of you.

Lower Leg Pain Cause. 3 Achilles Tendinitis 

Imagine your Achilles tendon as a strong rope that connects your calf muscles to your heel bone. When that rope is overused, overstressed, or strained, it can lead to a painful condition known as Achilles tendinitis. This common issue affects many runners and can put a serious dent in your training routine.

One of the most frustrating things about Achilles tendinitis is that it can take a while to diagnose. You may not even realize that you have it until you start feeling pain in your lower calf or near the back of your heel. The pain can be sharp and persistent, especially in the morning, and may be accompanied by inflammation, swelling, and poor range of motion in the affected leg.

So, what causes this pesky condition? Overuse and strain on the Achilles tendon are the main culprits. Runners who log too many miles too quickly or overwork their calf muscles are particularly susceptible to Achilles tendinitis. It can also be caused by bad running form, wearing inappropriate footwear, and even certain medications.

If you suspect that you have Achilles tendinitis, it’s crucial to seek medical attention as soon as possible. Ignoring the pain and continuing to run can make the problem worse, leading to more serious injuries and a longer recovery time. Your doctor may recommend rest, ice, compression, and elevation (RICE) therapy, as well as physical therapy or even surgery in severe cases.

Preventing Achilles tendinitis requires a bit of self-care and attention to your running routine. Make sure to properly warm up before your runs, wear supportive and comfortable shoes, and gradually increase your mileage to avoid overuse.

Strengthening your calf muscles and incorporating cross-training exercises, such as swimming or cycling, can also help prevent Achilles tendinitis. Remember, taking care of your body is key to staying injury-free and reaching your running goals.

Lower Leg Pain Cause. 4 Posterior Tibial Tendonitis

Have you ever felt a sharp, stabbing pain on the inside of your ankle? If so, you may be dealing with posterior tibial tendonitis. This sneaky injury can creep up on even the most experienced runners and cause havoc on your training schedule.

The posterior tibialis muscle is a key player in running, responsible for pointing your ankle and toes downward and supporting the arch of your foot. When this muscle gets overused, it can lead to posterior tibial tendonitis, which can cause tenderness, swelling, and pain in the inside of your ankle.

But fear not! There are steps you can take to treat and prevent posterior tibial tendonitis. RICE (rest, ice, compression, elevation) is your first course of action. You can also use an ankle-compression sleeve to help soothe pain and prevent re-injury when you return to running. But remember, it’s important to avoid painkillers without consulting your doctor first.

Prevention is key when it comes to avoiding this injury altogether. Consider adding custom foot orthotics to your running shoes to provide extra arch support, and make sure your shoes are well-cushioned. To avoid compressing your neuroma, loosen the laces near the toes. And don’t forget to strengthen your ankle muscles with exercises like calf raises.

As tempting as it may be to go barefoot or wear flip-flops or flat shoes, these types of footwear can contribute to the development of a fallen arch, which can worsen your condition. So stick to well-cushioned, supportive shoes and give your feet the love and attention they deserve.

Lower Leg Pain Cause. 5 Muscle Strains

As a runner, there’s nothing more frustrating than having to deal with an injury that keeps you from pounding the pavement. And lower leg pain is a particularly common culprit that can really put a cramp in your style. One of the most frequent causes of this type of pain is muscle strain in the calf muscles.

Picture this: you’re sprinting down the track, feeling great, and suddenly, you feel a sharp pain in your calf. It’s like a light switch has been flipped, and suddenly, you can barely move. You might even feel like your calf has given up on you entirely. If this sounds familiar, you’ve likely strained a calf muscle.

Symptoms of a calf strain include pain in the lower leg, limited range of motion, and a feeling that the muscle has “given way.” This can be especially frustrating for runners, who may mistake the strain for simple tightness. You may even feel like the pain subsides during a run, only to come back with a vengeance afterward.

Calf strains are often the result of overtraining or making sudden changes to your routine, like increasing your mileage or switching up your running technique. To treat a mild strain, you can try the RICE method at home, but if the tear or strain is severe, it may require medical attention.

Preventing calf strains is key, and that means taking the time to warm up properly before your run. A good warm-up should include low-intensity running and dynamic movements like lunges, butt kicks, and squats. Additionally, it’s important to strengthen your calf muscles and prepare them properly for hard training. Isometric exercises can be particularly helpful in preventing calf strains.

If you’re dealing with lower leg pain as a runner, there are a variety of injuries and conditions that could be to blame. By taking steps to prevent injuries and addressing them quickly when they do occur, you can keep hitting the pavement and chasing those personal records.

Additional Resource – Your guide to runners itch

Lower Leg Pain – The Conclusion

In the thrilling world of running, lower leg pain can sometimes be the villain that threatens to derail our athletic pursuits. We’ve uncovered a handful of notorious culprits responsible for this pesky pain, but let me tell you, my friends, this is just the tip of the iceberg.

If you hunger for more knowledge and crave deeper insights into running injuries and prevention, be sure to pay a visit to my page. It’s a treasure trove of wisdom waiting to empower you on your journey to pain-free running.

Oh, and let’s not forget the foot pain relief article and the heel pain guide, both waiting eagerly to shower you with valuable tips and tricks.

But wait, there’s more! I’m not just here to deliver information; I’m here to connect with you. I want to hear your stories, your triumphs, and even your struggles. So drop me a line in the comments section below. Let’s build a community of passionate runners who support and inspire each other.

Thank you for dropping by.

Keep training strong.

David D

Tired of those pesky calf pains cramping your stride? Well, you’re in luck because we’ve got the inside scoop on how to kick those calf issues to the curb!

I get it – calf troubles are like that uninvited guest at your running party. But fear not, because with a little TLC for your calf muscles (and all those other running buddies), you’re not just avoiding injury land, you’re also on the fast track to boosting your endurance and unleashing your inner athletic beast!

So, lace up those running shoes, and let’s dive into the world of calf care to keep you running smoother and faster than ever before. Ready? Let’s roll

The Anatomy Of The Calves

Let’s kick things off by getting up close and personal with your calf muscles – those unsung heroes of your lower legs.

Meet the Dynamic Duo:

Gastrocnemius Muscle:

This is the big shot, the one responsible for that curvy calf shape you flaunt. It’s like the Hollywood star of calf muscles, visible and impressive.

Soleus Muscle:

Now, meet the quieter sibling. The Soleus muscle hangs out beneath the Gastrocnemius, flatter but no less important. It’s like the talented understudy doing a lot of the heavy lifting.

These two buddies are your ticket to ankle and foot action. When they’re happy and healthy, you’re in business!

But wait, there’s more to this calf tale. Your lower legs are like a bustling city, complete with a complex network of muscles, joints, and tendons. Unfortunately, it’s also a hotspot for runners’ woes.

What Is Calf Soreness?

Calf soreness is like your muscles’ way of waving a red flag. It’s completely natural and usually happens because your calf muscles, mainly the gastrocnemius and soleus tag-team, are reacting to the demands you place on them during your runs.

Now, when might you experience this unwelcome visitor? Well, it’s an equal-opportunity annoyance – whether you’re a newbie runner, making a triumphant comeback after a running hiatus, or pushing your limits with more miles or speed. Calf soreness can sneak up on you at any of these times.

So, how does it manifest? Imagine feeling like your calf muscles are throwing a bit of a tantrum. You might get spasms, a nagging pain, or that awkward pulling sensation, especially when you’re flexing or pointing your foot.

But here’s the plot twist: The reasons behind calf soreness can be as varied as a box of chocolates.

For mild soreness, you might have forgotten to do your warm-up or didn’t keep up with your water intake – simple fixes, right? But for those pesky strains, you might be dealing with muscle imbalances or not-so-great running form.

Is it Okay To run With Sore Calves?

Alright, let’s address the burning question: Is it a good idea to hit the pavement when your calves are throwing a fit?

Here’s the scoop: If you’re dealing with the occasional calf soreness after your runs, especially the tough ones or those epic long-distance adventures, you’re probably in the clear to keep on truckin’.

But (and it’s a big “but”), if that calf soreness becomes a clingy, long-term companion that’s messing with your daily life, it’s time to put on the brakes. Chronic soreness is like a neon warning sign, and you shouldn’t ignore it.

You see, while some discomfort is par for the course when you’re diving into running or amping up the intensity, chronic calf soreness is like your body’s way of shouting, “Houston, we’ve got a problem!”

So, here’s the deal: Listen to your body.

If your calves are just having a minor grumble, you can probably lace up those running shoes and keep going. But if it’s more of a full-blown protest, it’s time to give your legs a break and figure out what’s going on

Additional Resource – A Tibial Posterior Tendonitis Guide in Runners

The Common Conditions Behind Calf Pain In Runners

Now let’s dive a little deeper into the medical conditions that could be to blame for your calf soreness and issues.

What are Calf Pulls?

Also known as calf tears or strains, these are like an unwelcome surprise party for your calf muscles.

Imagine one of your calf muscles, usually the big shot called the gastrocnemius, getting stretched way past its comfort zone, and then it decides to part ways with the Achilles tendon. Ouch!

Now, what might trigger this dramatic exit? It could be a classic case of “too much, too soon.” You know, when you amp up your training volume without giving your muscles a proper heads-up.

Or, it could be a sudden plot twist – a swift push-off, a gravity-defying jump, or a lightning-fast turn. Your calf muscles weren’t expecting this action movie stunt, and they might just decide to protest.

So, how does it feel when a calf pull gate-crashes your workout? Well, picture this: You’re in the middle of your run, and suddenly, you might hear or feel a bit of a pop or snap in the muscle. But the real star of the show is the sharp pain that follows, hitting you square in the back of your calf. Ouch, again!

Over the next few hours, your calf might act like it’s throwing a tantrum – it’ll feel sore and stiff. But don’t worry, you can still put some weight on it, even though it might not be the comfiest experience.

Now, if your calf pull is playing the role of the villain, you might notice some bruising and swelling.

Additional guide – Running with bunions guide

What are Shin Splints?

Shin splints are like a protest from the muscles and tissues that cozy up to your shinbone, aka the tibia. These tissues decide they’ve had enough and start sounding the alarm.

Here’s what you might feel: a persistent, dull ache or a sharp “hey, pay attention to me” kind of pain on the inside of your lower leg bone. It’s like a cranky neighbor who won’t stop complaining when you’re walking, running, or putting any weight on that leg.

So, what’s cooking in the shin splints recipe of discomfort? There are a few ingredients:

• Terrain Trouble: If you’re a fan of pounding the pavement on hard surfaces, that can be like a battle cry for shin splints.
• Pronation Problems: Overpronation, where your feet roll inward excessively, can be a contributing factor. It’s like your feet are playing a game of Twister, and your shins aren’t having any fun.
• Shoe Shenanigans: Wearing the wrong shoes can be a real party pooper. Imagine trying to dance in shoes that just don’t fit – your shins are feeling that discomfort.
• Calf Quandary: Ah, the calf muscles strike again! When they’re tight and weak, they can be like the orchestra out of tune, creating havoc in your lower legs.

Now, here’s the kicker – the pain tends to be a bit dramatic at the beginning of your run, like an overture, but it often mellows out as you warm up.

What are Stress Fractures?

Stress fractures are like the result of a battle between repetitive microtrauma and your bones’ ability to heal themselves. These tiny cracks appear on the surface of your tibial bones, and they happen because your bones are taking a beating that they can’t quite keep up with.

Now, here’s the tricky part – stress fractures love to set up shop in specific spots. They often choose the upper and lower regions of your tibia (the big shinbone) as their favorite hangout spots. Sometimes, they even venture down to the lower part of your fibula just to keep things interesting.

But here’s the catch: If you ignore them, these fractures don’t throw in the towel. They’ll actually get worse over time, transforming into a full-blown, “I-can’t-run-and-it’s-killing-me” kind of injury. Trust us, you don’t want to go down that road.

When it comes to recovery, stress fractures are like the marathon of shin injuries. They’re in it for the long haul. You’re looking at a strict rehab regimen and a substantial rest period – typically 8 to 12 weeks – for a full recovery.

Other Causes of Calf Pain

The above three conditions do not cover the full gamut when it comes to the conditions that can manifest as calf pain.

According to a vein doctor in Phoenix, there is a variety of ailments that can affect the calf muscles, as well as the tissues and blood vessels around it.

Here are a few :

• Baker’s cyst
• Compartment syndrome
• Neurogenic claudication
• Achilles tendinitis
• PCL injuries
• Trapped arteries or vessels, such as the popliteal artery.
• Arterial claudication
• Diabetic neuropathy
• Varicose veins
• Deep vein thrombosis

Additional Resource – Overpronation vs. Underpronation

How to Prevent Calf Pain In Runners

Take the following steps to reduce your risk of getting sore calf muscles after running.

Increase Your Load Gradually

When it comes to keeping those calves happy and pain-free, gradual progression is the name of the game!

Here’s the golden rule: Don’t overload the muscle. It’s like teaching your body to dance – you start with slow, smooth moves before attempting those fancy spins and leaps.

One smart strategy is to build your cardio base by running for time rather than obsessing over distance. So, for instance, aim to run for 30 to 45 minutes three times a week. Forget about tracking miles for now; focus on the clock instead.

Can’t quite hit that 30-minute mark without feeling like you’re sprinting a marathon? No worries! The walk/run method is your best friend. Start with a mix of walking and running, gradually increasing your running time while decreasing the walking intervals.

After a few months of patiently building your base, you can set your sights on distance goals. Once you’ve conquered those, you can even dabble in some speedwork to add a little spice to your running routine.

Stretch Your Calves

Flexibility is like the secret sauce to keeping those calf muscles happy and cramp-free when you’re out for a run!

Here’s the lowdown on how to stretch your calves like a pro:

1. Slow and Steady Wins: Picture your muscles as a fine wine – they need time to breathe and loosen up. So, when you’re stretching, take it slow. Hold each pose for a good 30 to 45 seconds. There is no need to rush this delicate process.
2. No Pain, No Gain is a Myth: Contrary to the saying, there should be no pain involved in stretching. If you feel pain, that’s your body’s way of saying, “Hold on, we’re not ready yet.” Ease up a bit, and keep a gentle pressure on the muscle until it decides to relax on its own. Be patient; your muscles will thank you.
3. Both Sides of the Story: Balance is key. Always make sure to stretch both sides. You don’t want to have one flexible calf and one that’s feeling left out, right?
4. Smooth Operator: When you’re stretching, think graceful and smooth, not bouncy and jerky. Bouncing can lead to strains or even muscle ruptures – definitely not the kind of excitement you’re looking for during your stretching routine.

Try the following stretches

Standing Calf Stretch

https://www.youtube.com/watch?v=6vEeaK3tvzE

Downward Dog

https://www.youtube.com/watch?v=j97SSGsnCAQ

Heel Drop Stretch

https://www.youtube.com/watch?v=4G9gZNLrIVI

If you want to take stretching to the next level, try yoga.

There’s a reason why a downward-facing dog works very well for lower body flexibility and mobility.

Warm-up

Here’s a golden rule to etch into your running routine: Never hit the ground running cold!

Instead, kick off your runs with a dynamic warm-up that’s like a wake-up call for your muscles. Here’s how to do it:

1. Start with a 5-Minute Easy Jog: Think of it as a gentle invitation for your muscles to join the party. A slow jog for about 5 minutes gets your blood flowing and your body temperature rising.
2. Get Dynamic: Now, it’s time to step up the game. Spend the next 5 to 10 minutes on a series of dynamic exercises. These aren’t your typical static stretches – they’re moves that activate your muscles, increase your heart rate, and prepare your body for action. Think high knees, butt kicks, leg swings, and hip circles.

This dynamic warm-up combo is like your secret weapon to prevent injury and optimize your performance on your run. It wakes up your muscles, lubricates your joints, and gets your body ready to tackle the miles ahead.

Stay Well Hydrated

Hydration is the unsung hero of your running journey, and it’s not just about avoiding calf soreness – it’s about keeping your entire body in top form!

Here’s the hydration playbook:

1. Daily H2O Goal: Make it a rule of thumb to aim for at least 60 ounces of water every day. But here’s the twist – if you’re training in hot weather and turning into a sweat machine, you’ll need to up your game. More sweat means more water, so listen to your body and drink accordingly.
2. Pre-Game Hydration: Start your workouts well-hydrated. It’s like giving your body a head start. Sip on some water before you hit the road, and make sure you’re feeling adequately hydrated.
3. Sip While You Stride: When you’re out there running for more than an hour, don’t forget to keep sipping on the go. A hydration belt or handheld bottle can be your best friend during those long runs.
4. Electrify Your Hydration: Electrolytes are your pals, too! They help maintain your magnesium, sodium, and potassium levels. So, consider adding a pinch of salt to your water or grab an electrolyte tablet to drop into a few glasses.

Improve Your Running Technique

If you suspect that your running technique might be contributing to your calf pain, it’s time to make some tweaks. Visualize yourself landing on the rear part of the ball of your foot rather than on your toes. This mental switch helps you instill a proper midfoot strike.

A midfoot strike is like a gentle kiss for your calf muscles. It distributes the impact more evenly and reduces the strain on your lower legs.

But here’s the catch – changing your running technique isn’t a one-time magic trick. It takes practice and patience. So, start with short runs and gradually work on maintaining that midfoot strike.

For more, check out this video.

Run In Proper Shoes

Getting the right pair of running shoes is another useful strategy for preventing calf soreness. I’d recommend heading to the nearest running specialty store and asking the staff there for advice.

Remember that you need to test a few pairs before you settle on the one.

For more on running shoes, check my following guides:

• How To Choose Running Shoes
• How to break in new Running Shoes
• How Often to Replace Your Running Shoes
• How to measure your Running Shoe Size

Strengthen Your Calves

Strength training is like the secret weapon in your battle against calf soreness while running – and eccentric training is the superhero of the story!

What follows are are some of the best exercises that target your calves. Aim to do them two to three times a week, preferably on your non-running days. It’s like a little extra TLC for your calf muscles.

Now, a word of caution. When you’re venturing into eccentric training, take it slow. The first few sessions may leave you with some muscle soreness – it’s like your muscles’ way of saying, “Hey, we’re getting stronger here!” But don’t overdo it; gradual progress is your friend.

Unleash Your Inner Athlete: Defeating Calf Pain for Runners – The Conclusion

There you have it. The strength exercises mentioned above are some of the best moves that can help not only prevent calf pain while running but also reach your full athletic potential. That’s a good thing if you ask me.

Now, the rest is up to you. You need to take action on what you’ve just learned. Or nothing will change.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for reading my post.

Keep Running Strong.

David D.

Hip pain from running? You’re definitely not alone, and I’ve got some insights to help you manage it.

I know how frustrating it can be when hip pain holds you back.

I’ve been there myself, struggling through morning runs, feeling like my hips just wouldn’t cooperate.

But here’s the good news: we can work through it together and get you back to enjoying those miles.

I’ll share the main causes and treatments for hip pain, plus some personal tips that have helped me and my runners.

Let’s get to it.

10 Causes of Hip Pain From Running

Your hip is a powerful ball-and-socket joint linking the thigh bone to the pelvis.

It’s key for balance, power, and flexibility while running. But when things go wrong, that same joint can become a common source of pain for runners.

Pinpointing hip pain can be tricky—it often comes from a combination of factors.

It could be from the joint itself or the muscles around it, and the pain may appear in different areas—front (groin), back (buttocks), or outside (hip joint).

Let’s break down the most common causes.

Inflammation of the Bursae

If you feel pain on the outside of your hip, it might be trochanteric bursitis. This condition is caused by inflammation of the bursae—small sacs of fluid that cushion your joints. With each stride, the bursa in your hip can get irritated, causing a dull ache or burning along the hip’s side.

This research highlights that hip bursitis is common among athletes who engage in repetitive hip movements. Regular stretching and foam rolling can help reduce irritation in this area. 

Solution:

Rest, ice, and anti-inflammatory medications can help. Reduce your mileage by 30-50% and avoid hills, which can worsen the pain. Stretching your IT band and hamstrings also helps relieve the strain. If the bursitis is more severe, a doctor may suggest physical therapy or, in rare cases, surgery.

Check the following links for more options:

• Bursitis In Athletes
• Bursitis By The Cleveland Clinic
• Overview: Bursitis

Muscle Imbalances

Weakness or tightness in the muscles around your hip—like the hip flexors, glutes, or core—can cause muscle imbalances that lead to hip pain. If one group of muscles is weaker than its opposing group, the imbalance can cause misalignment and strain.

Solution:

Strength training is your best defense. Focus on exercises that target all major muscle groups, including squats, lunges, deadlifts, and bridges. Balance exercises, like single-leg squats, are especially useful for runners. If the pain persists, a physical therapist can prescribe specific exercises to correct the imbalance.

Bad Running Form

Bad form is a major contributor to hip pain. Overstriding, leaning too far forward, or improper foot strike can throw your hips out of alignment and lead to wear and tear over time.

Solution:

It’s simple: fix your running form. Here are a few tips:

• Run tall with a slight forward lean.
• Keep your body relaxed from head to toe.
• Keep your core tight and back flat the entire time.
• Avoid overstriding by improving your running cadence and taking (relatively) shorter steps.
• Keep your head level, shoulder loose, and arms bent at a 90-degree angle.

Stress Fractures

A stress fracture in the femur can manifest as throbbing or sharp pain deep in the hip or groin. This condition is caused by repetitive impact, especially if you run on hard surfaces or increase your mileage too quickly. Stress fractures are serious and can worsen if ignored.

Solution:

Stop running and see a doctor. Stress fractures require rest—usually six to eight weeks of no running. Cross-train with low-impact activities like swimming or cycling (if your doctor clears it). Once healed, ease back into running on softer surfaces.

Here are some useful links:

• What Is A Stress Fracture Of The Hip?
• Hip Stress Fracture Symptoms, Causes, and Treatment

Hip, Thigh or Hamstring Muscle Injury-Tear

 Injuries to muscles like the hip flexors, glutes, or hamstrings are common among runners and can cause hip pain. A hip flexor strain may cause pain where your thigh meets your hip, while a hamstring injury may result in pain at the top of the thigh or lower buttock.

A study in the Journal of Strength and Conditioning Research found that weak or tight hip flexors are a common cause of hip pain in athletes, often due to repetitive strain. Dynamic stretching and strengthening can help reduce the risk of hip flexor strain. 

Solution:

Follow the RICE protocol—Rest, Ice, Compression, and Elevation. Avoid putting weight on the injured hip for the first few days, and incorporate regular stretching and strengthening exercises for your hip and leg muscles.

Cartilage Tear

The piriformis muscle, located in the buttocks, can compress the sciatic nerve and cause pain in the hip and leg. Piriformis syndrome often feels like a deep ache in the buttocks or shooting pain down the leg.

Solution:

Again, stop running for a few days. Depending on the severity of the tear, your choice of treatment largely depends on the condition.

In case symptoms didn’t improve, then see a doctor immediately.

Some may recover with simple treatments in a few weeks, whereas serious cases require arthroscopic surgery to repair or remove the torn labrum and clear out a fragment from the joint.

Iliotibial Band Syndrome

If you experience sharp pain on the outside of your knee and/or hip region, you could have iliotibial band syndrome (ITBS). This is especially the case if you tend to run on paved roads or track all season.

ITBS is an inflammation or irritation of the iliotibial band, which is a tough tendon that runs down the outside of the thigh from the hip to the knee, connecting the hip to the shin bone.

According to a research, IT band syndrome is one of the most common overuse injuries in runners. Strengthening the glutes and hip stabilizers can help prevent excessive strain on the IT band.

The Solution

Limit your running by 30 to 50 percent or stop altogether if pain interferes with your gait.

Also, strengthen your glutes and hip muscles and correct any muscle imbalances.

Other measures include:

• Changing your running routes
• Avoid running on roads that slope laterally
• Alternating direction on the track
• Replacing your running shoes
• Stretching your IT band, hamstrings, and glutes

For the full guide on how to deal with ITBS, check my post here.

Avascular Necrosis

Avascular necrosis (AVN) occurs when the blood supply to the femoral head is reduced, causing bone tissue to die. This condition can lead to tiny fractures and eventual collapse of the hip joint. While rare, it’s a serious condition that requires medical attention.

Solution:

If you’re diagnosed with AVN, treatment will depend on the severity. It could involve medications, rest, or surgery. Avoid weight-bearing activities like running until your doctor gives you the green light to resume activity.

Check this post for an in-depth overview of how to slow and stop the progression of avascular necrosis.

Here are more useful links:

• Athletes With Osteonecrosis Or Avascular Necrosis (AVN)
• Patient and Disease Related Risk Factors Associated With Return to Sport Rates After AVN Treatment
• Musculoskeletal clinical topic of the month – Exercise Induced Avascular Necrosis of the Hip

Running on Cambered roads

Running on roads that slope to one side, known as cambered roads, can create misalignment in your hips because one leg has to reach further than the other. This repetitive motion can lead to hip pain over time.

Solution:

Try running on flat surfaces like tracks or trails. If you must run on roads, switch sides regularly to balance out the impact on your hips. Adding hip-strengthening exercises to your routine can also help prevent imbalances caused by cambered surfaces.

Serious Cases of Hip Pain

If your hip pain doesn’t improve with rest and stretching, it’s time to consult a doctor or sports specialist.

Hip pain that persists could be a sign of a more serious condition, like a stress fracture or cartilage tear, that requires professional treatment.

Other conditions that can cause pain in the hip joint and the surrounding tissues include:

• Femoral acetabular impingement
• Sciatica
• Piriformis syndrome
• Groin pulls or tears
• Snapping Hip Syndrome
• Hip tendonitis
• Septic Arthritis
• Hernias
• Osteoarthritis
• Slipped Capital Femoral Epiphysis
• Meralgia Parasthetica

Here are more resources to check out:

• Link 1
• Link 2
• Link 3
• Link 4
• Link 5

Identify and Track Your Hip Pain Symptoms

When it comes to managing hip pain, keeping track of your symptoms is key. A running log can help you spot patterns and figure out what might be triggering your discomfort.

After each run, take a few minutes to jot down the details of your workout and any hip pain you experienced. Here’s what to include:

• Date and Time: Note when you ran, especially if you notice pain more in the morning or after a long day.
• Distance and Duration: Log how far and how long you ran. Hip pain might show up more on longer runs, so this info is helpful for spotting trends.
• Terrain and Elevation: Did you run on trails, roads, or a treadmill? Track the type of surface and any inclines or uneven ground, as these can contribute to hip pain.
• Intensity and Pace: Record your pace and effort level. Faster paces or harder efforts can sometimes strain the hips more than easy runs.

So what’s next?

Look for patterns in your log. For example, if your hip pain flares up after longer runs on trails, the uneven surface might be a factor. Or, if pain sets in after intervals or speed work, it could indicate a need for more hip stabilization exercises.

By identifying these trends, you’ll have a clearer idea of what’s causing your pain, making it easier to adjust your training plan and avoid future discomfort.

Conclusion

Hip pain can be frustrating, but with the right approach, you can manage it and get back to running.

Focus on proper form, strength training, and paying attention to your body’s signals.

If hip pain does appear, don’t push through it—take the necessary steps to recover, and you’ll be back on the road stronger than ever.

Got questions or need advice? Drop a comment below—I’m here to help!