What Is Calf Muscle Pain?
Calf muscle pain is a dull or sharp pain in the back of the leg behind the shinbone. The cause of this pain may be muscular or some problem with the blood vessels. It is muscular when the pain arises while doing physical exercises such as running and walking. This pain is usually the result of mild injury, strain, or cramps in the leg. Though calf pain can be cured with medicines and heat or ice application, yoga is essential for relieving pain. Yoga helps to improve blood flow and increases muscle suppleness. It stretches the inner calf muscle, the soleus, and the inner thigh muscles, the gastrocnemius.
What Are the Signs and Symptoms of Calf Muscle Pain?
Calf pain signs and symptoms include swelling, numbness or pale color in the calf, weakness in the legs that is unexpected, redness of the calf, fluid retention, and tenderness and warmth of the calf. The causes of calf pain are tight and weak muscles of the lower leg and injuries such as calf strain or pull. The pain and muscle soreness can be reduced by stretching the calf muscles.
What Are the Common Calf Injuries?
Common calf injuries include strain, Achilles tendinitis, and calf cramps. When the muscle fibers tear or stretch too far, it leads to a calf strain. It can happen due to improper stretching or sudden movements. Achilles tendinitis occurs when the Achilles tendon becomes inflamed. This usually happens when calf muscles are overused or by wearing improper footwear. Cramps occur due to sudden and involuntary contraction of the calf muscles. It can happen due to dehydration or electrolyte imbalance.
What Are the Yoga Poses for Relieving Calf Pain?
-
Adho Mukha Svanasana (Downward Facing Dog Pose): Adho mukha svanasana pose gives excellent stretch and opens up the shoulders, hamstrings, calves, and arch of the feet. It helps strengthen the shoulders and upper back and increases the blood flow to the brain. In this pose, start with the tabletop position, and while inhaling, place hands beneath the shoulders and knees beneath the hips, and while exhaling, lift the knees off the floor and position the hips toward the ceiling. Reach the heels to the floor and straighten the knees as much as possible without locking them. Press through the fingertips and keep the head between the arms, gazing between the calves.
-
Supta Padangusthasana (Reclining Big Toe): This is a simple calf stretching exercise to relieve calf pain. In this pose, lie down on the floor, bend the knees, and place the band on the right foot. Pull the band while lifting the right leg upwards for the calf region to experience a tautness or tension. Keep raising the leg to maximum capacity and hold this pose for 10 to 20 seconds. Return to the resting position and repeat this exercise with the other leg.
-
Uttanasana (Upstanding Forward Bend): This pose stretches and relaxes the aching calf muscles. In this pose, stand erect, inhale deeply, and gradually bend forward while exhaling. Continue bending till the head touches the toes, and the knees should not be bent. Hold this position for 10 to 30 seconds. Return to the resting position and repeat the exercise.
-
Utkatasana (Chair Pose): This pose is novel and stretches the muscles of the entire legs. In this pose, stand erect, bend the knees, and slowly bend the body to assume an imaginary chair-sated position. This pose stretches and strengthens the calf muscles.
-
Garudasana (Eagle Pose): This is a standing pose. This asana helps to stretch, tone, and strengthen the calf muscles. In this pose, stand erect, fold the left leg over the right leg, and hook the right leg with the left foot. Then, cross the left elbow over the right elbow, lock the left hand over the right hand, and hold this pose for 10 to 30 seconds. Repeat this exercise as much as possible.
-
Tadasana (Mountain Pose): This pose puts strenuous stress on the calf muscles and improves blood circulation. In this pose, stand straight with legs joined together, interlock the fingers, and stretch the arms above the head. Then, gradually raise the heels and stand on the toes while stretching up and down. The heels shouldn’t touch the ground. Repeat four to five sets of 20 repetitions each. Stretch out while breathing in and come down while exhaling. The stretches are felt in the calf muscles.
Conclusion
Calf muscles are essential in lower leg movement and are prone to injuries. To promote healing from a calf injury, it is essential to rest and protect the affected area and do simple stretches and yoga poses that help relieve calf pain. Various yoga poses can lengthen and stretch the calf muscles. However, always connect with a yoga instructor before attempting any new poses.
