after stretching still experiencing leg pain gradual progress is important

As we all know, stretching before and after running is a very important part of running. Stretching can effectively prevent thick legs and avoid calf pain the next day. However, many runners still fall victim to this issue and ask me: Why do my legs still hurt even though I stretch before and after running?

There are many reasons for calf pain. Besides stretching, factors like hard surfaces, improper landing actions, and lack of cushioning can all exert significant reactive forces on the calves, leading to pain. If none of these are the cause, it is likely due to an increase in running volume too quickly.

Increasing the running volume too quickly can cause the calf muscles to remain in a tense state for a long time. Continuous muscle pulling can lead to tearing and damage of the tibial and fibular periosteum, causing expansion, congestion, edema, or bleeding of the periosteum and its blood vessels, and periosteal hyperplasia. This type of calf pain is known as tibial and fibular fatigue periostitis. In severe cases, there may be localized swelling above the inner side of the calf or ankle joint, a burning sensation on the skin, weakness in the push-off action, severe pain, and difficulty walking.

Therefore, runners should follow the principle of gradual progression during exercise and not rush for quick results. Prepare well before exercising, stretch the gastrocnemius and soleus muscles to enhance the adaptability of the calves, avoid suddenly increasing the exercise volume, and do not engage in intense training without preparation. Also, try to avoid exercising on hard and uneven surfaces, wear running shoes with good cushioning, and pay attention to relaxation and cushioning when landing.

After the onset of fatigue periostitis, reduce the exercise volume appropriately. You can do relaxed jogging on grass, apply ice after running, and gradually adapt. It can self-heal in about two weeks. At home, you can soak your calves in warm water at about 50 degrees Celsius for about half an hour each time, which has a good effect on reducing inflammation.

For runners with severe calf pain, if you feel small nodules or lumps locally, be sure not to hit the painful spot forcefully during a pain attack. This can stimulate the periosteum, causing reactive thickening and prolonging the recovery time. Additionally, continuing to run fast despite the pain can worsen the symptoms, and sustained external stimulation can damage the periosteum, potentially leading to fatigue fractures.

For severe fatigue pain not caused by stretching, methods such as cold compresses, massages, and acupuncture can be used for relief.

Cold compress relief

When we use ice packs, it stimulates nearby blood vessels to constrict, thereby reducing metabolism, swelling of the injured tissue, inflammation, and pain. Ice packs can be applied immediately after running, using an ice bag on the sore spot for 12-15 minutes. If more than 12 hours have passed, use a warm towel instead.

Massage relief

Muscle massage can be done to relieve leg soreness. Massaging can accelerate blood circulation, effectively relieve muscle tension with external force, and help fresh blood remove excess lactic acid from the muscles, thereby reducing leg soreness from running. You can apply safflower oil to the sore spot, and remember to massage along the muscle lines, avoiding joints to reduce the risk of injury.

Reduce running intensity

For runners who suddenly increase their exercise volume and experience leg pain, you can first reduce the training intensity, allow the leg soft tissues to recover, and increase core strength. Once the leg pain symptoms improve, you can gradually increase running intensity by combining walking and running.

After the symptoms alleviate, you can do some alternative exercises to help the injury recover quickly. The best alternative exercises are swimming and cycling, which place less weight on the legs. These exercises can improve cardiovascular function and endurance, helping runners maintain good physical condition during the injury period.

Injuries are not scary; bad exercise habits are more frightening. Therefore, runners should follow the principle of gradual progression during exercise and not rush for quick results. If the pain worsens, seek medical attention promptly to avoid delaying the condition.