When your calf has started hurting recently, perhaps after a run, a long walk or a sudden step, it can feel tight and achy by the evening. Then in bed it never quite feels comfortable, however you lie. This guide will help you ease recent calf pain before bed with gentle movement, raising your leg and keeping it warm.

Why your calf can feel worse at night

Your calf muscles work hard during the day, every time you walk, climb stairs or stand. When a calf is recently sore, all that use can leave it tight and achy by the evening.

At night, your calf can also end up in a shortened position. Lying with your toes pointed, or with heavy covers pressing your feet down, keeps the calf muscle short for hours. That can leave it feeling tight and stiff, especially when you first get up.

What to expect as it settles

Most mild calf strains settle well, often within one to three weeks. Gentle movement and gradually returning to normal activity usually helps more than resting it completely. Pushing through sharp pain or doing too much too soon can slow things down, though, so it helps to build up steadily.

Gentle movement before bed

When your calf muscles gently contract, they help move fluid out of your lower leg and keep the muscle from stiffening. Something to try in the evening, sitting or lying down:

• Point your foot down, then pull your toes up towards you, slowly, ten times.
• Circle your ankle slowly in each direction.
• Take a short, easy walk around the house, keeping your steps comfortable.

Keep each movement slow and within a comfortable range. A gentle sense of tightness is fine, but avoid pushing into sharp pain.

Raising your leg

If your calf feels puffy or heavy by the evening, raising your leg can help. Something to try is resting with your lower leg supported on cushions, ideally a little higher than your hip, for 15 to 20 minutes. Supporting your whole lower leg, rather than just your heel, keeps your knee comfortable.

Keeping warm

Many people find warmth helps a tight, achy calf relax. A warm shower or bath, or a heat pack wrapped in a towel, can ease stiffness before bed. Keeping your legs warm in bed, with socks or an extra blanket, can help too. In the first day or two, if your calf feels warm or puffy, a wrapped cold pack may feel more comfortable than heat.

Getting comfortable in bed

A few small changes can help your calf rest overnight:

• Keep your bedcovers loosely tucked, so they don’t push your feet into a pointed position.
• Place a pillow under your lower leg, so your calf is gently supported.
• If you sleep on your side, a pillow between your knees and lower legs keeps your legs comfortable.

During the day

Keeping your calf gently active during the day helps it settle. Short walks at a comfortable pace, getting up regularly if you sit for long periods, and gentle ankle movements at your desk all help. As it eases, heel raises can help rebuild strength. If you would like to follow along, VIDA has short videos of heel raises you can work through at your own pace. Your VIDA pain check-in is a good way to keep track of how things are shifting over time.

What to take away

• Pump and circle your ankle gently before bed.
• Raise your lower leg on cushions for 15 to 20 minutes in the evening.
• Use warmth to help a tight calf relax.
• Keep covers loose so your feet aren’t pushed into a pointed position.
• Keep gently active during the day, building up to heel raises.

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