You build up your running, things feel good, and then your calf tightens or pulls again. When calf pain keeps returning, it can feel like you are stuck in a loop of building up and starting over. Stronger calves, a steadier build in running and better recovery between sessions can help break that cycle.

Why calf pain can keep coming back

Your calf is made up of two main muscles. One crosses the knee and does most of its work in fast, powerful movements. The other sits deeper and works hard with every step when you run, absorbing several times your body weight. Both join the Achilles tendon at the back of your heel.

Calf pain often returns when the calf is asked to do more than it can comfortably handle. That might be a jump in running distance, more speed work, hills or less recovery than usual. Calf strains also tend to become more common with age, so calves often need more attention as the years go on.

Building calf strength

Strong calves cope better with running. Many people who run regularly do not train their calves at all, which leaves them doing a lot of work without much preparation. Something to try three or four times a week:

• Straight-knee heel raises. Rise onto your toes, pause, then lower slowly over about three seconds.
• Bent-knee heel raises. Same movement with your knees slightly bent, to work the deeper calf muscle.
• Single-leg heel raises. Hold onto a worktop for balance and rise on one foot.
• Seated heel raises. Sit with a weight, like a heavy bag or rucksack, on your knees and lift your heels.

Build up to doing as many slow single-leg heel raises as you comfortably can, then gradually add weight. If you would like to follow along, VIDA has a short video of heel raises you can use at your own pace.

Building running volume steadily

Big jumps in running are a common reason calf pain returns. In a large study of new runners, those who increased their weekly distance by more than 30 per cent were more likely to get injured.

Some ideas for a steadier build:

• Increase your total weekly distance gradually rather than in big steps.
• Change one thing at a time, like distance, speed or hills, rather than several at once.
• Add speed work and hills only once your usual runs feel comfortable.
• Mix in run and walk intervals when coming back after a break.

Recovery between sessions

Calves need time to recover, especially after harder sessions. Some things that help:

• Leave at least a day between harder runs, like long runs or speed sessions.
• Use easier days for gentle running, cycling or swimming.
• Look after your sleep, as it plays a big part in recovery.
• Notice early warning signs, like your calf feeling unusually tight at the start of a run.

If your calf feels tight on a run, easing off at that point often prevents a longer setback.

Reading how your calf responds

Check how your calf feels the next morning. A mild ache or general tiredness is usually fine. If it feels sore when walking or going up stairs, ease back the next run or swap it for a lower-impact session. If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Coming back after a flare-up

When calf pain returns, a gradual return helps prevent another loop. Once walking and heel raises feel comfortable, you could start with short run and walk intervals on flat ground, then build up over a couple of weeks before adding hills or speed.

Your VIDA pain check-in is a good way to spot patterns, like whether your calf flares after particular weeks or sessions.

What to take away

• Strengthen your calves three or four times a week, with both straight and bent knees.
• Build running distance gradually and change one thing at a time.
• Leave at least a day between harder runs.
• Ease off early if your calf feels unusually tight.
• Return from a flare-up with run and walk intervals on flat ground.

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