• Regularly experiencing calf pain after running a few kilometres that doesn’t reduce as you go may be an overuse injury called Biomechanical Overload Syndrome (BOS). Unlike a calf tear, which happens suddenly, with pain that is obvious in all activities (until the tear heals) – pain that is only experienced while running, is probably an overuse injury.
• Achilles tendon pain while running is commonly a type of overuse injury called a tendinopathy, which is a different condition to pain in the muscle itself. It’s possible to have both an Achilles tendinopathy and BOS at the same time.

• Delayed onset muscle soreness (DOMS) – micro tears to the muscle after performing exercise – a normal side effect of exercise.
• Tendinopathy – an overloaded tendon is a condition that can require management different to that required of Biomechanical Overload Syndrome – the most common tendinopathy of the lower limb is Achilles tendinopathy which is felt at the back of the heel. Tendinopathies are usually sore on awakening.
• Calf strain (muscular tears) usually happen suddenly and the pain will be obvious whenever you bear weight on the affected leg.

Calf strain (muscular tears) usually happen suddenly and the pain will be obvious on all activities you bear weight on the affected leg or generate force such as jumping and running. This type of pain experienced in the Achilles region may also be an Achilles tendinopathy.

Calf strain is another way of saying muscle tears. The severity of the tearing has 4 grades – grade 1 is mild tearing less than 15% of muscle fibers – meaning you can still walk on it. Grade 4 being a total tear that will require surgery to reconnect the muscle fibers.

Running with a calf strain is not advisable as a calf strain is torn muscle.

• A grade 1 calf strain should not be run on for approximately 2-4 weeks.
• A grade 2 calf strain should not be run on for approximately 4-6 weeks.
• A grade 3 calf strain should not be run on for approximately 6 weeks.
• A grade 4 calf strain will require surgical intervention – your surgeon will advise you.

Calf strain is usually caused by significant force/power generation – activities such as changing direction rapidly on the sports field, jumping onto a box or sprinting at maximal effort are common causes of muscle damage in the calf.

• Grade 1: walking and running are painful but achievable (some torn fibers) – do not run
• Grade 2: walking is painful – running is not sustainable (aprox 25% torn fibers) – do not run
• Grade 3: extreme pain when weight bearing – severe tearing – seek medical attention
• Grade 4: complete or near total muscle tear – surgery is required

Recovery time depends on the severity of the strain:

1. 1. Grade 1 (mild): usually heals within about 4 weeks.

   2. Grade 2 (moderate): typically takes 4–6 weeks.

   3. Grade 3 (severe): may require 6–12 weeks of rehabilitation.

   4. Grade 4 (complete tear): often needs surgery, with recovery guided by your surgeon — return to activity may take 12+ weeks.

Every injury is different, so getting assessed by a Remedial Therapist or Myotherapist can help guide your recovery and reduce the risk of re-injury.

Calf pain after running a few kilometres that doesn’t reduce as you go may be an overuse injury called Biomechanical Overload Syndrome (BOS). Unlike a calf tear, which happens suddenly, with pain that is obvious in all activities (until the tear heals) – pain that is only experienced while running, is probably an overuse injury.

Delayed onset muscle soreness (DOMS) – micro tears to the muscle after performing exercise – a normal side effect of exercise.

Calf pain after running a few kilometres that doesn’t reduce as you go may be an overuse injury called Biomechanical Overload Syndrome (BOS). Unlike a calf tear, which happens suddenly, with pain that is obvious in all activities (until the tear heals) – pain that is only experienced while running, is probably an overuse injury.

Experiencing calf pain when running and after running is probably not biomechanical overload syndrome – at least not only biomechanical overload syndrome. Calf pain experienced both during and after running is probably related to a severe tendinopathy and or a calf strain (muscle tear). If you have pain during and after a run you should seek help from a myotherapist or other health professional.

Tendinopathy – an overloaded tendon is a condition that can require management different to that required of Biomechanical Overload Syndrome – the most common tendinopathy of the lower limb is Achilles tendinopathy which is felt at the back of the heel.

Calf strain (muscular tears) usually happen suddenly and the pain will be obvious whenever you bear weight on the affected leg.

DOMS (Delayed Onset Muscle Soreness) is the muscle stiffness and soreness that appears 24–72 hours after exercise, especially when you try something new or push harder than usual. It usually goes away on its own, but you can recover faster by staying gently active, stretching or foam rolling, and using heat packs or warm baths. Staying hydrated, eating well, and resting also support healing. For quicker results, hands-on treatment from a Remedial Therapist or Myotherapist can help reduce pain and speed recovery

Calf pain during long-distance running is a common problem, often caused by muscle strain, overuse, or poor running technique. Contributing factors like skipping a proper warm-up, inadequate recovery, or unsuitable footwear can increase the risk. Addressing this pain involves stretching, strengthening exercises, and gradually building up training intensity — but treatment from a Remedial Therapist or Myotherapist can make a big difference.

Meet Vitor – Remedial Therapist & Exercise Physiologist

Vitor combines the skills of a Remedial Therapist and a trained Exercise Physiologist. This means he not only provides expert hands-on treatment for calf pain and running injuries, but also designs tailored corrective and strengthening exercises to speed recovery and help prevent future problems.

Calf pain after running a few kilometres that doesn’t reduce as you go may be an overuse injury called Biomechanical Overload Syndrome (BOS). Unlike a calf tear, which happens suddenly, with pain that is obvious in all activities (until the tear heals) – pain that is only experienced while running, is probably an overuse injury.

Achilles tendon pain while running is commonly a type of overuse injury called a tendinopathy, which is a different condition to pain in the muscle itself. It’s possible to have both an Achilles tendinopathy and BOS at the same time. A characteristic of Achilles tendinopathy pain is pain on arising.

Massage can play an important role in both treating and preventing calf muscle strains — but timing is everything. In the first 24–72 hours after an injury, massage should be avoided as it can make things worse.

Once the acute phase has passed, massage helps by boosting blood flow, easing tight muscle fibres, reducing spasms, and softening scar tissue so the muscle heals more effectively.

How to massage your calf muscle:

1. Sit down and bend your injured leg.

2. Begin with gentle light strokes to warm the tissues. Use a cream such as fisiocreme

3. Gradually work deeper, but avoid pressure that causes pain.

4. Add kneading into the calf, working as deep as feels comfortable.

5. Finish with light effleurage to relax the muscle.

If self-massage is tricky, a foam roller can give similar results — roll along the full length of the calf for 1–2 minutes.

For the best recovery and to reduce the risk of re-injury, it’s recommended to see a myotherapist who can safely guide your treatment and get you moving again sooner.

Massage can play an important role in both treating and preventing calf muscle strains — but timing is everything. In the first 24–72 hours after an injury, massage should be avoided as it can make things worse.

Once the acute phase has passed, massage helps by boosting blood flow, easing tight muscle fibres, reducing spasms, and softening scar tissue so the muscle heals more effectively.

How to massage your calf muscle:

1. Sit down and bend your injured leg.

2. Begin with gentle light strokes to warm the tissues. Use a cream such as fisiocreme

3. Gradually work deeper, but avoid pressure that causes pain.

4. Add kneading into the calf, working as deep as feels comfortable.

5. Finish with light effleurage to relax the muscle.

If self-massage is tricky, a foam roller can give similar results — roll along the full length of the calf for 1–2 minutes.

For the best recovery and to reduce the risk of re-injury, it’s recommended to see a myotherapist who can safely guide your treatment and get you moving again sooner.

Pain and muscle spasm are protective mechanisms to stop you from damaging the muscle further.

Remedial massage for calf strain is useful when performed by a qualified professional. It improves blood circulation and reduces muscle spasm – not so individuals can continue running, but so they can perform activities of daily life. It is helpful to seek a Remedial Massage therapist when you wish to reduce healing time.

It is better to avoid stretching a calf strain (muscle tear) until it is healed.

Grade 1-3 will eventually heal if the individual does not perform force generating activities in the acute stages (running, jumping, walking excessively, lifting weights etc). Eventually a grade 4 strain will “heal” – but not in a uniform and functional way. Surgical intervention ensures the best outcomes of grade 4 tears.

• Grade 1 strains should be healed within 4 weeks
• Grade 2 strains require 4-6 weeks
• Grade 3 require 6-12 weeks
• Grade 4 require surgery – advice from your surgeon (12+weeks return to play)

Lower calf pain when running is usually caused by muscle overload, tightness, or strain in the soleus muscle. It can also come from overtraining, poor technique, or unsupportive footwear. Gentle stretching, foam rolling, gradual training, and treatment from a Remedial Therapist or Myotherapist can help relieve pain and prevent recurrence.

There are lots of ways to ease tight calves, including stretching, foam rolling, gentle mobility work, and staying hydrated — but one of the most effective methods is treatment with a Remedial Massage Therapist who uses activated myofascial techniques.

This specialised technique involves the therapist working slowly and deeply (within your pain tolerance) while you actively move your foot backwards and forwards. The combination of pressure and movement is extremely effective for releasing tight calf muscles. You can even book a focused 30-minute session just for calf release — ideal a few days before a big event, or during periods of heavy training.

We also use this approach when treating plantar fasciitis, as tight calves often contribute to heel pain.

This depends on the reason for the soreness and the cause. If you have a calf strain then you need direction from a professional, however if you calves are just sore from exercise or from being too sedentary this is different. Prolonged sitting causes muscles to shorten and tighten, other muscles become weak and blood flow becomes impaired. The calves act as a “second heart” pumping blood from the lower extremities so walking if your calves are aching due to a lot of sitting will relieve the soreness.

If you have Doms from exercise then light exercise, gentle stretches, hydration, electrolytes will all help. Anti inflammatory creams can also assist this type of soreness. If you have sharp radiating pain, or pain on specific movements you should see a professional such as a Myotherapist