Tight Calves or Calf Pain While Running? Here’s What Could Be Going On

If you’ve ever scrolled through the #UKRunChat feed, you’ve probably noticed that complaints about tight or painful calves are incredibly common.

At Sports Injury Physio, we see this issue all the time and get tons of questions from runners wondering what’s going wrong.

Calf pain might seem simple, but there are actually multiple causes each needing a slightly different approach to treatment.

So instead of cramming a short answer into a tweet, here’s a full breakdown of why your calves might be giving you trouble when you run.

Why Your Calves Might Hurt While Running

Here are some of the most common reasons runners experience tightness or pain in the calf muscles:

• Training mistakes or sudden changes
• Switching running shoes
• Tight lower back or glutes
• Irritated or trapped nerves
• Muscle strains
• Shin splints (medial tibial stress syndrome)

1. Training Mistakes That Lead to Calf Trouble

Making changes in your training especially ones that ramp up the load on your calves can trigger tightness or pain. Two prime culprits? Speed workouts and hilly sessions.

Both force you onto your toes more, which puts extra strain on the calves.

Switching to a forefoot or midfoot strike too quickly can also overload the area.

One interesting study of 1,500 recreational runners found that those running under 40 km a week and who were part of running clubs had fewer calf injuries. Maybe it’s better guidance or smarter training whatever the reason, it's worth noting.

What to do: Try “relative rest” you don’t have to stop training altogether. Focus on low-impact alternatives like swimming, cycling, or easy grass runs while your calves recover. And be smart when reintroducing hills, speed, or form changes ease into them gradually.

2. Your Shoes Might Be the Issue

Barefoot-style or “minimalist” shoes have become more popular, but many runners overlook one crucial feature: heel-to-toe drop.

This refers to the height difference between the heel and forefoot in the shoe.

Traditional running shoes usually have a 12mm drop. Minimalist shoes? Often 0mm.

A lower drop encourages a more forefoot-strike style, increasing calf workload. Transitioning too quickly can leave your calves overworked and sore.

If you’re switching to flatter shoes:

• Start with short runs or walk/run combos
• Strengthen your calves beforehand
• Get used to flatter shoes by wearing them casually

3. Tight Glutes or Lower Back Could Be the Hidden Cause

We’re not talking about your wallet weighing you down sometimes tight calves are the result of increased neural tension.

Basically, when the nerves can’t move freely due to tension or compression somewhere higher up (like in the back or glutes), it can show up as tightness or pain in the calves.

One major offender?

The piriformis muscle in your buttocks. When it tightens up, it can trap the sciatic nerve.

Add in a stiff lower back often caused by too much sitting or driving and you’ve got a recipe for calf issues.

Older or high-impact athletes might also have wear and tear in the lumbar spine, affecting the nerves that control the calves.

The fix: A regular mobility routine that targets the glutes and lower back can work wonders.

Be gentle with hamstring stretches though they can worsen symptoms if the nerve is still irritated. Start with glutes and back, then carefully add hamstrings.

4. Nerve Irritation Might Be the Real Problem

If your symptoms include sharp pain, tingling, numbness, or if your calf hurts most at night, you might be dealing with a nerve injury in your lower back even if your back feels fine.

Pain in the leg can actually mask back pain because the nerve signal from the leg overpowers what’s coming from the spine.

If this sounds familiar, it’s best to see a physio.

5. You Might Have a Small Muscle Tear

Not all muscle tears are dramatic. Some, especially in the soleus muscle (lower calf), feel more like stiffness at first.

The pain builds over time as you keep training on it until you’re eventually forced to stop.

What to do: Combine rest with strengthening exercises. Low-impact options like swimming or cycling can help maintain your fitness.

A physiotherapist can guide you through a tailored recovery plan something that can even be done via online consultation.

6. Could It Be Shin Splints?

Medial tibial stress syndrome, also known as shin splints, can easily be mistaken for tight calves at first.

The pain is usually located along the inside of the shin bone and starts out only during exercise. As it worsens, you might feel it while walking or even at rest.

Left untreated, shin splints can turn into stress fractures and become a long-term problem. This is not something you want to ignore.

See a physio if you’re experiencing pain along your shin it’s worth acting early.

Still not sure what's causing your calf pain? Book a session with a sports physiotherapist. Many now offer online consultations to help you get a personalized diagnosis and recovery plan from the comfort of your home.