Conquer Your Leg Pain: The Science-Backed Approach

Get_body (1)

Are you a passionate runner, but constantly plagued by frustrating lower leg and calf pain? 

Don't worry, you're not alone. Many runners face similar challenges, but it's time we all stopped relying on painkillers and embraced a better solution. Let us explain why.

Many runners make the mistake of ignoring the following warning signs:

  • Leg pain while running or exercising 

  • Modifying their running style to alleviate pain

  • Changing their running distance or running intensity to avoid leg pain during or after their run

  • Relying on pain medication to help stop pain after their running sessions or even just stop leg pain that night to help them sleep.

  • Ultimately just brushing off leg pain as normal or just a minor inconvenience 

Ignoring these warning signs is a mistake because you will continue to suffer with pain, missed training opportunities, frustration with slower running times, further reliance on pain medication… and all of this is just because you thought having leg pain from running is “normal”.

The consequence is you have deprived yourself of the proper care you need. You ignored a signal that your body needs attention, and you will continue to experience these lower leg and calf pains.

The real solution to running pain free for nearly everyone is a discussion we need to have around STRENGTH.

It is ultimately a lack of strength in your legs, primarily lower legs that result in the lower leg pain you, along with nearly every other runner, experiences.

For example, our calf muscles, the powerful engines behind our running prowess, are intricate tapestries of tendons, ligaments, and muscles. When we push ourselves beyond our limits, little micro-tears can occur, leading to inflammation and, yes, you guessed it – pain! 

But here's the kicker: lower leg pain isn't always a result of overuse.   It can also stem from imbalances in muscle strength, poor running form, or, sometimes, even the wrong choice of footwear.

So let’s focus on lower leg strength right now, as we know it’s the major contributing factor to your leg pain when running, right now.

Some of the best exercises to help your lower leg strength, specific to running (that will help stop your pain) include:

  • Bodyweight exercises like squats and lunges - simple, easy and a great starting point. We can also easily progress this from bodyweight to harder, heavier and more advanced training.

  • Single Leg calf raise - more specific and targeted towards runners.

  • Bulgarian split squat - another great key exercise to stop runners experiencing lower leg pain. 

  • Plyometric exercises like box jumps

The avenues to developing more lower leg strength for you and ultimately preventing leg pain when you run, are quite endless.

What we do know is that it’s an individual approach, tailored to each runner, that ultimately is going to deliver the best results.

Think of it as a marathon. You need a team of professionals who will support you every step of the way  (excuse the pun) to employ various techniques, tailor-made for your specific needs, to help you recover, strengthen, and prevent future injuries. 

It's about more than just resting or taking pain meds. Or worse still, ignoring the problem.

So, my fellow runner, it's time to break free from the chains of painkillers and embrace a scientifically proven approach. Together, we can help you can conquer your leg pain, running challenges and unleash your full potential as a runner. The path to pain-free running awaits you.

Previously Known as Appleby Physiotherapy 



6/38 Kirkwood Street
NSW 2092
(02) 9907 9667

Active Answers Physiotherapy
© 2019 All Rights Reserved.