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

“I see again and again in my practice that patients don’t choose the right workout routine for them,”  she says. “The result is often injuries or boredom – both of which lead to less physical activity rather than more.”

Here are Dr. Peraino’s steps to a personal trainer who can help you reach new levels of intensity—and keep you accountable for your physical activity goals.

1. Conduct a tough-minded interview with potential trainers.

Ask potential candidates about their professional background. Also, know your own fitness goals – is it losing weight or increasing lean body mass?

“Match your trainer’s past experience to your current needs,” Peraino advises. “If you have a specific health issue – like arthritis or a back injury, or you’re overweight, or obese – ask how they address those issues in their workouts.”

Request references, then speak with past clients. Also confirm their qualifications. Current certifications are proof of training and a commitment keep abreast of the latest science and trends in fitness. Among the most respected credentials are: American College of Sports Medicine, National Academy of Sports Medicine, and the American Council on Exercise. And remember to discuss practical logistics questions: Does the trainer’s availability match yours? What’s their cancellation policy?

2. Expect the trainer to interview you.

Trainers should raise their own questions about your fitness level and whether you can exercise safely. They should ask about medical conditions, medications, previous injuries, and surgeries that may relate to physical activity. Top trainers often offer an assessment that demonstrates they understand the risks of exercise for their clients and their ability to appropriately determine clients’ health and fitness.

3. Find a trainer skilled in various types of exercise.

Boredom is the enemy of fitness. Good trainers know many ways to work the same muscles and can vary the workout with fun and different activities like weight training, Pilates, yoga, and martial arts.

4. Make the most of your training time.

Your trainer should assist you with a proper warm up and cool down, as well as with exercises to build flexibility. And no workout is complete unless you’ve raised your heart rate and challenged your muscles. Be sure your trainer also gives “homework”—exercises you can do on your own to help develop into healthy habits.

“The best trainers provide you with an education, suggesting workouts you can do on your own and that will be sustainable beyond your sessions together,” Peraino explains.

5.  Beware the salesman. Clients often need to change their diet in order to meet fitness goals. While trainers can offer counsel on dietary topics,  be wary of those too eager to ignore the exercise regimen while huckstering specific supplements, protein drinks, or fat burners. There are no “miracle” products or pills on the market: fitness requires old-fashioned, hard work.

“When you screen carefully, personal training can be an excellent investment in fitness,” Peraino concludes. “Remember that your investment doesn’t need to break the bank. The most expensive trainers aren’t necessarily the best. Many trainers will consider semi-private sessions so you can split the cost with a friend. Just be sure that friend has needs and goals that are similar to yours.”

How to Pick a Personal Trainer The Saturday Evening Post