lower leg pain

C

cmh2001

0
I have been searching for an answer to why the sides of my calves hurt when I walk. I have been walking about two miles a day, 5-6 days per week, for the last three months. I have had this pain periodically, I thought it would go away, but so far it has not.

I thought I found the answer when I found some info on stretching my soleus muscle. But I can't say that it has improved anything. My pain is on both of my legs, on the outsides of my calves from about 4'' above my ankle to about 8'' above my ankle.

The soleus stretch that I found on the internet streches the back of my lower calf. It doesn't stretch the area where my legs hurt which is on the outside sides of my calves.

Today I walked about a thousand yards between buildings at work and it was horribly painful.

Does anyone hve this or know what the issue could be?
 
There is a stretch you can do for that muscle. I cant think of its name right now and it's quite difficult to explain as you kind of have to sit with your legs under you and lean forward. Hopefully another person in this forum will be able to help you explain it. Also, are you walking on hard ground or uncomfortable shoes? For some info on that, check my blog
 
If you're getting this pain, the treadmil isnt a great idea. Obviously you might not have a large grass area or park, but if you could try walking on softer ground and see how you go, otherwise you might need to check your shoes as well.
 
I definitely wouldn't stretch it.

I would try insoles like Spenco's Polysorb Total Support which are very good.

Check your shoes for even wear.
 
I am in the same boat so I hope you dont mind if I piggyback on your thread! My pains on the other hand are on the indide of my calves where the calf ends and the shin begins (the pains are facing eachother in otherwords) I have comfy running shoes and I run on a 'rubber' track. any advice? =/
 
With regards to cmh2001/hatch9x,

People will often have pain/soreness from overusing muscles because something else is not right - what we call an "underlying problem". Stretches and massage may help relieve pain but they don't necessarily fix the actual cause of the pain. In your case it might be poor footwear, poor foot mechanics, weak muscles making other muscles overwork, local nerve pain or pain referred from the back etc.

You should probably see a professional to assess the real cause of your pain but here's a bit of info that may help in the meantime.

cmh2001: the area you are describing is where the peroneal muscles are. There are many stretches for this but searching might be easier now that you know what muscles to type in for your query.

hatch9x; if it is the lower half of the calf then the pain is in the soleus muscle and if it is higher, then it is the gastrocnemus.

Stretching:
Grab a strap/ belt or similar
Lie on your back and stick your foot into the strap and take the leg straight up into the air. Start with the other leg bent up just in case you have a back problem.
Turn the toe towards your face and pull gently on the strap bringing your foot closer to your head to increase the stretch. Ensure that your tail bone stays down to get the stretch (it's not a matter of how close the foot gets to your head as good technique will ensure a good stretch and will be safer). To increase the stretch hold the foot in position with the belt and slowly straighten out the other leg, or pull up through the knee cap. Obviously stop at each stage if the stretch is already enough!

The above will stretch the hamstrings, gastroc and soleus muscles.

There are other soleus stretches that are better but they are difficult to describe and this one kills a few birds with one stone.

To then target the peroneal muscles, turn the sole of the foot inwards so that your foot resembles a sickle (in other words the sole of your foot faces the side wall instead of the ceiling) gently pull on the strap to pull the foot around and inwards further. To increase this stretch further take your leg slowly across to the other side of the body. This stretch will also stretch your hip and ITB.

These stretches should be held for 30 seconds and repeated for maximum effect. If you have nerve irritations you will find them rather uncomfortable so don't force the stretch and don't hold for as long.

These stretches are fantastic for any athlete working out the lower limb but again keep in mind stretches can relieve symptoms but may not be the sole "fix" for underlying problems.

Good luck!
 
Thanks, that's great information.

I suppose I should be using walking shoes instead of running shoes, although I sprinkle in a little running with my workout sometimes.

I took two days off and have shortened up my sessions from 45-60 minutes down to 30. This week I haven't had any pain re-occurance.
 
yea thanks for the info! I will start trying a few stretches..
 
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