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Athletes, you are going to be busy all of the time, trying to keep moving and do well in any sport that you try to play. But because you are tough on the body during those high-impact activities, you can develop pain in many areas of the lower body. One of these areas is in your calves.
When these start to hurt, it can be hard to move around and continue your normal activities. When you play sports, the calf muscle can get worn out and that can be really painful, which is due to all of the strain that you place on the soleus muscle of the lower leg.
There are a few different ways that you can handle some of this pain, but you need to come up with a good treatment plan early on to make sure the problem won’t get worse.
One of the most effective treatments that will provide you with pain relief and make sure that you have a ton of support and comfort in your feet is to go with insoles or orthotics. These will give cushioning and allow support in all the right places.
What Insoles Should I Choose to Treat Calf Pain, For Athletes?
As an athlete battling calf pain, choosing the right insoles is crucial for recovery and peak performance. Here are some key considerations:
- Arch Support: Opt for insoles with adequate arch support tailored to your foot type. This helps distribute impact forces evenly, reducing stress on the calf muscles that can lead to pain. Flat feet benefit from moderate to high arch support, while neutral arches might require a lower profile insole.
Here are some insoles to include:
Bilt Labs Custom Orthotics
Calf pain can sideline even the most dedicated athletes. If generic insoles haven't brought relief, consider Bilt Labs custom orthotics for a targeted solution. Here's how they can help:
Addressing the Root Cause: Calf pain often arises from biomechanical imbalances. Generic insoles offer limited customization, but Bilt Labs orthotics are custom-molded to your feet. This personalized approach addresses the underlying cause of your pain, whether it's overpronation, improper gait, or excessive pressure on specific areas.
Enhanced Support and Stability: Custom orthotics provide targeted support for your arches and heels. This promotes proper foot alignment and stability, reducing stress on the calf muscles. Improved biomechanics not only lessens pain but also allows for more efficient movement and potentially improves athletic performance.
Pressure Redistribution: Calf pain can be exacerbated by uneven pressure on the feet. Bilt Labs orthotics redistribute your weight more evenly across your entire foot. This reduces strain on the calf muscles and provides a more balanced feel, minimizing pain and discomfort.
Durable Comfort: Made with high-quality materials, Bilt Labs orthotics offer long-lasting cushioning and support. This ensures comfort during intense workouts and helps prevent future injuries by promoting proper foot mechanics.
By addressing the root cause of your calf pain and promoting optimal foot health, Bilt Labs custom orthotics can be a valuable tool for athletes seeking pain relief and a return to peak performance. Remember, consulting a podiatrist can help determine if custom orthotics are the right solution for your individual situation.
Softec Response Insoles
This model from SOLE is going to provide a moderate amount of cushioning for the feet when you need to be active, which will reduce some of the strain that y our plantar fascia will have to take on as you move around. When the tendon at the bottom of the feet is happy, then the calves will be happy as well.
This is a great insole to enjoy because it works hard to distribute the pressure and weight of the body throughout the whole foot, rather than just in one spot, which will promote good foot alignment and reduce pain. You will find that this brand is not going to be a custom orthotic, which means they may not fit optimally based on your foot needs though.
Superfeet Flexthin Insoles
Next on this list is this option from Superfeet. This is a fantastic insole that is going to provide some of the support and stability that your feet need to keep moving.
You will really love the heel cradle that ensures the foot is not going to move around and all of the comfort and support that is present for the lower leg, no matter how much you need to run and jump.
These insoles are beneficial because they are designed to fit into footwear that may be slim and you can trim them down to fit into your shoe well. It is not a custom-made orthotic though, so the fit can be a little off, but it does work well for most patients who need some relief in their insoles.
Try using “RICE”
“RICE” is an acronym that stands for Rest, Ice, Compression, and Elevation. For most ailments of the body that have something to do with aching muscles with a small amount of swelling, this is usually any physician’s first instinct.
Rest– Take some time to slow down and relax your feet and legs, even if that can only be a few minutes of bench-sitting, or a short water break that you can sit down, your body will thank you. Our feet take care of us and carry us, it is important that we take care of them.
Ice– Icing the area can be helpful in reducing inflammation and pain. This works by constricting the blood vessels around the affected area. With that being said, it is suggested to only ice the area for 10 to 15 minutes at a time, and to wait a minimum of 35 minutes between intervals, if you have not been seen by a physician directly.
Compression– Compression socks or compression bandages are suggested for muscle fatigue after workouts, but what some people may not know is that they are only meant to be worn for 3 to 4 hours at a time. That being said, it is very important to not wear them to bed, as you may lose blood flow to the area, in which the compression device can quickly become a tourniquet. Compression socks and wraps are very beneficial for muscle cramps and pains but need to be used somewhat modestly.
Elevation– To achieve the proper result, when you recline or lay down, bring your legs up so that they are elevated just slightly above your heart. A pillow placed under the legs may come in handy for this.
There is some difference in opinions on how long this should be maintained, but it is suggested to start with 20 minutes twice a day. You can do this for up to 1 hour, 3 or 4 times a day if needed to reduce calf pain.
Improper Diet Can Be a Cause of Calf Pain
When you are an athlete, this may come as common knowledge, but mineral deficiencies or dehydration may be the cause of your calf pain. When you overwork the leg muscles and you do not have enough nutrition, or water for that matter, to give back to your body, you may have some aches and pains that last for some time.
Diet imbalances, such as a low sodium intake, or not enough advanced carbohydrates to keep up with your regimen, may affect how sore you are after a workout.
A couple things you can try outside of diet changes to compensate for mineral deficiencies is to up your electrolyte intake by drinking sports drinks, or even by snacking or pickles. Pickles have been linked to relieving cramps, it is assumed this is for the high sodium levels used to make the brine. Nonetheless, they can help you get back on your feet in no time.
Stretches and Other Therapy Options
Stretches and Yoga Poses
Some stretches to treat tight calves help maintain the flexibility include calf raises, lunges, and the downward dog. There are many other stretches that can help with your calf pain, but these are some of the most useful stretches to help loosen those calf muscles.These 3 stretches are meant to be held in place, so there will not be too much strain on your already tired muscles.
Seeing a Physical Therapist
A physical therapist may prescribe to you any mixture of these treatments, and they will be able to help you develop a treatment plan to better fit your specific needs. Sometimes those who have calf pain will have trouble sleeping and wake with sudden cramps, or spasms, in the middle of the night. Fortunately, a physical therapist can also help treat secondary problems like calming spasms during the night, and can even help you understand how to use assistive devices, such as helping you get fit for orthotics or giving you a referral.
Seeing a Massage Therapist
Massage therapists can work wonders for the body. Our muscles naturally constrict when we are still for too long, and if you find yourself needing to rest considerably more often due to your sore muscles, this may become a reality. A massage therapist will be able to work out all of those knots in your calf muscles and getting a massage is a great way to ease your calf pain.
How to Choose the Right Insoles to Treat Calf Pain
When you are an athlete, you can put a lot of stress and strain on the whole body. This can make it difficult to move around and can slow down all of the progression that you need to make in any athletic event that you choose.
When you go with an insole to provide support and comfort, you will find that it is easier to treat your calf pain. As you are looking for the right insole for calf pain as an athlete, you will find that the options above can do wonders for protecting your feet.
Our team will also be able to do a full analysis and exam to make sure that your feet are as healthy as possible. Trust us to find the best treatment for your feet and lower body so you can continue your athletic goals. Give us a call or leave your information to get your new custom orthotics today! Take our free quiz today to find out which orthotic type is best for your feet.
Disclaimer: The information provided in this article is intended for general informational purposes only and should not be construed as medical advice. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare professional before making any decisions about your health. If you have any questions about your health or are experiencing any medical problems, please contact your doctor or other healthcare provider immediately. Do not delay seeking medical attention based on the information provided in this article.
