How to Treat Calf Pain, According to Physical Therapists

If you’ve taken even a few steps recently, you have your calves to thank. These powerful muscles on the back of your lower legs help you stand, climb stairs, run, play sports, and so much more. So when your calves hurt, it’s no surprise that everyday activities can feel more challenging. “Since calves are essential for walking, that’s often where people notice the pain the most,” says Samantha Stewart, PT, DPT, a physical therapist at Hinge Health.

Calf pain can stem from a variety of causes, ranging from sudden injuries to overuse over time. While it can be uncomfortable and even disrupt your daily routine, the key to recovery lies in understanding the possible causes of your calf pain and incorporating gentle movements that support healing.

Read on to learn about common causes of calf pain, how to treat it, and exercises recommended by Hinge Health physical therapists to help you get back on your feet.

Symptoms of Calf Pain

Calf pain symptoms can vary, but the most common ones include:

• Sharp, dull, or aching pain in the back of your lower legs

• Calf discomfort that gets worse with walking 

• Difficulty performing activities involving your calves, like walking, running, standing for long periods, jumping, or rising onto your toes

• Calf tenderness and swelling 

• Stiffness

• Visible bruising 

In many cases, these symptoms resolve over time on their own with conservative home treatments, including exercise.

Calf Pain Causes

Because you use your calves for so many activities, there are several different reasons you may experience pain in this area. Some typical causes of calf pain include: 

• Calf contusion. A contusion, or bruise, occurs when your calf experiences a direct impact, such as being hit with a ball during sports practice, falling directly onto your leg, or backing into your bedframe. In addition to bruising, you might notice swelling around the area.

• Cramping. Like any muscle, your calf can experience cramping. “Muscle fibers are designed to contract and relax, but cramping happens when they get stuck in between,” explains Dr. Stewart. Cramping in your calf may be caused by muscle overuse, dehydration, or other factors.

• Muscle strain. A calf strain happens when the muscle is stretched beyond its normal range of motion. This can lead to small tears in the muscle, causing pain and difficulty using the affected leg. 

• Achilles tendonitis. The Achilles tendon connects your calf muscle to your heel bone. Achilles tendonitis occurs when this tendon becomes inflamed or irritated, often due to repetitive use — like transitioning from a period of inactivity to a sudden increase in walking or physical activity.

Rarely, more serious medical conditions can also contribute to calf pain, such as a deep vein thrombosis (DVT). Seek medical care right away if your skin is red, swollen, and warm to touch.

These exercises, which are a combination of stretching and strengthening exercises, are recommended by Hinge Health physical therapists to manage calf pain. It might feel counterintuitive to move when you’re in pain, but physical activity is often one of the most effective ways to manage calf pain. These movements are a great starting point, but you can work with a physical therapist for more tailored recommendations. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Calf Pain Treatment Options

Your body is resilient, and most calf pain resolves on its own with time. But the following treatment options recommended by Hinge Health physical therapists can help support your recovery and speed up the healing process. 

• Physical therapy. Working with a physical therapist can be a game-changer for calf pain. They can assess the potential contributors to your calf pain and guide you through targeted exercises to ease your symptoms without making the pain worse. As your strength improves, they’ll progress you to more challenging movements that promote lasting recovery and prevent future issues. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.

• Gentle activity. Gentle, consistent movement helps improve blood flow, strengthen muscles, and support healing. Dr. Stewart recommends daily walks as a simple and effective option. “Your calf is far from your heart, so when you have swelling, movement helps pump out the fluid,” she explains. Other low-impact activities, like cycling or yoga, may also be beneficial if they feel comfortable.

• Ice. Applying cold therapy to your painful calf can reduce swelling and inflammation, especially in the early stages of calf pain. Try placing an ice pack on your calf for 10–20 minutes or use a frozen water bottle to gently roll along the back of your lower leg.

• Heat. Heat therapy can improve blood flow to your calf, which is particularly helpful for relieving cramping or stiffness. Use a heating pad or a warm compress for short periods to relax your muscles and ease discomfort.

• Over-the-counter medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for calf pain. It’s important to make sure that you are safely able to take these medications, based on your medical history.

How to Prevent Calf Pain 

It’s not always possible to completely prevent calf pain, but making a few thoughtful adjustments to your routine can significantly reduce the risk of injuries or recurring discomfort.

• Ease into movement. Starting a new exercise routine, especially after a break, requires a gradual approach. Give your body time to adapt by starting with lighter intensity or shorter durations. Pay attention to how your calves feel and avoid pushing through pain — adding more reps, distance, or time too quickly can increase the risk of strain or cramping.

• Warm up first. Preparing your calves before physical activity is key. Incorporate dynamic calf stretches, like those mentioned earlier, to warm up your muscles and improve flexibility. This not only helps reduce the likelihood of pain and injury but also enhances your overall performance.

• Stay hydrated. Your calves are particularly prone to dehydration-related cramping. “Be sure you’re drinking enough water and consuming electrolytes to support muscle function and prevent calf pain,” says Dr. Stewart. Consider electrolyte-rich drinks or snacks if you’re exercising for extended periods or sweating heavily.

• Choose proper footwear. Supportive shoes are important for reducing strain on your calves. When exercising or spending long hours on your feet, opt for shoes that provide good arch support and cushioning. Worn-out or unsupportive footwear can force your calves to work harder, increasing the risk of discomfort.

• Try compression socks. If you’re on your feet frequently or experience swelling in your calves and ankles, compression socks can help. They help improve circulation and prevent fluid buildup, which can reduce swelling and alleviate pain.

PT Tip: Warm Up Before Your Workout

Strain is one of the most common causes of calf pain or injury, often occurring when muscles are pushed beyond their usual limits. To reduce your risk of calf pain, prioritize a good warm-up before engaging in activities that put stress on your lower body. “Even a few simple calf raises can be enough to get your muscles activated and ready to move,” says Dr. Stewart.

How Hinge Health Can Help You 

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Green B., McClelland J. A., Semciw A. I., Schache A. G., McCall A., Pizzari T. (2022). The Assessment, Management and Prevention of Calf Muscle Strain Injuries: A Qualitative Study of The Practices and Perspectives of 20 Expert Sports Clinicians. Sports Medicine Open, 8(10). doi:10.1186/s40798-021-00364-0

2. Maritz C. A., Silbernagel K. G. (2016). A Prospective Cohort Study On The Effect Of A Balance Training Program, Including Calf Muscle Strengthening, In Community-Dwelling Older Adults. Journal of Geriatric Physical Therapy, 39(3), 125-131. doi:10.1519/JPT.0000000000000059

3. Healthy Hydration. (2009, January 29). American Council on Exercise. Retrieved from https://www.acefitness.org/resources/everyone/blog/6675/healthy-hydration/

4. Rainbow, C. R., & Fields, K. B. (2021, August 25). Calf injuries not involving the Achilles tendon. UpToDate. Retrieved from https://www.uptodate.com/contents/calf-injuries-not-involving-the-achilles-tendon