Why Does It Hurt?

Calf pain sidelines runners of all ages—not just those who have put on a few years—says Dr. Nguyen. Common causes and risk factors include:

* Muscle strains: The gastrocnemius, a large calf muscle that runs from the thigh and attaches to the heel with the Achilles tendon, is especially prone to mild strains or partial tearing because it crosses multiple joints (the knee and ankle). The soleus, a smaller muscle that lies under the gastrocnemius, is also vulnerable to injury.

* Running too far, too fast, or too soon: Overuse or incomplete recovery from a prior injury change body mechanics in ways that cause calf pain, or make it worse.

* Form flaws: Tight heel cords and excessive pronation (“flat feet”) affect a runner’s stride and put muscles and joints at risk.

* Less-than-best training habits: Time and again, calf pain stems from insufficient stretching, wearing old shoes, and too much running on hills or uneven terrain. Being dehydrated can disrupt magnesium and calcium levels, setting the stage for painful muscle cramps.

The Road to Recovery

You certainly don’t have to accept persistent pain. There is treatment, stresses Dr. Nguyen, who recommends seeing a board-certified sports medicine physician to rule out uncommon causes of calf pain—such as blood clots and exercise-induced compartment syndrome—and ensure proper management.

In general, the following treatments help get runners back on track.

* Ready! First steps to recovery are rest, ice, proper stretching, anti-inflammatory medications, massage, and physical therapy. Cross train to help maintain conditioning.

* Set! Optimize your running form, and incorporate warm-up and cool-down periods. For nagging discomfort, consider using a heel lift, a night splint, and/or a Neoprene calf sleeve. Still hurting? Ask your sports medicine physician about trigger point injections to release tight muscle bands.

* Go! Return to running when you are pain free, have full range of motion at the knee and ankle, and at least 90% of full strength. Follow a graded training program on even terrain.

Editor’s Note: A Neoprene compression sleeve worked wonders for my sore hamstring. What’s your running tip to sidestep injuries and feel great? Post it here!

Running With Calf Pain? The Saturday Evening Post

Why cherries? Earlier research suggests that antioxidants called anthocyanins, the chemicals that give cherries their bright red color, can reduce inflammation linked to muscle soreness. New findings show that Michigan’s Montmorency cherries can help undo the damaging effects of intensive exercise, according to a medical study from London.

In the UK study, ten well-trained men drank one ounce of CherryActive cherry juice concentrate twice daily for one week before and two days after a tough series of single-leg knee extension exercises.

“Montmorency cherry juice consumption improved the recovery of isometric muscle strength after intensive exercise perhaps due to attenuation of the oxidative damage induced by the damaging exercise,” reported Dr. Joanna Bowtell and colleagues in Medicine & Science in Sports & Exercise.

CherryActive cherry juice, made from 100% Montmorency cherries and marketed overseas, is available online. US distributors of Montmorency cherry products include King Orchards and Brown Wood Acres.

Can cherry juice dodge aches and pains after an occasional jog or trip to gym? Test it for yourself, and post your story here.

How Cherry Juice Can Help Muscle Injury The Saturday Evening Post

Dr. Mark Sobor, a family holistic health physician in Chicago, provides these symptoms, and solutions, for treating tennis elbow:

What is it?

Tennis Elbow, or lateral epicondylitis, is a repetitive use injury of the wrists and forearms that results in pain or inflammation of the outside of the elbow. Almost anyone can develop it.

What happens?

Tennis elbow is caused by spasms in and around the supinator and extensor muscles of the forearm. You use supinator muscles to turn your hands out, as if holding a bowl of soup. The extensor muscles come into play during a backhanded hit in tennis.

When not properly stretched or strengthened, these muscles tighten, pull against the atttached tendons, and eventually cause inflammation and pain.

An ounce of prevention

Try these techniques to stretch and strengthen your forearm and shoulder muscles before use, whether playing tennis or simply sweeping the floor:

1. Press and stretch (soft tissue release). Hold your arm straight out in front of you, with the palm facing downward. Place the opposite hand on your fingers. Push down until fingers are pointing towards the ground. Continue to apply gentle tension until fingers are pointing back towards your body. Repeat with other arm. Applying pressure to the muscles as they are being stretched help release soft tissue.

2. Massage helps reduce muscular tightness and accompanying tension on the tendons.

3. When it comes to tennis, consult a trainer about proper hitting technique to avoiding overstraining your muscles.

A pound of cure

Acupuncture to treat key trigger points in and around the forearm can successfully release muscles spasms. Instead of steroid therapy, opt for homeopathic injections of inflamed tendons and muscle spasms to decrease pain and swelling in tissues and joints.

Dr. Sobor is affiliated with Chicago Healers http://www.chicagohealers.com/, which hosts a website featuring articles and recommendations from holistic health experts.

Tennis Elbow The Saturday Evening Post