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Injury Management - Gastrocnemius Tendonitis

Writer's picture: Jarod EbenhackJarod Ebenhack

Have you ever returned to intense training too quickly after a break and felt a persistent pain not in your knee itself, but behind it, at the top of the calf or the bottom of the thigh? It's the kind of discomfort you might try to push through, but ignoring it only makes it worse. This pain is likely gastrocnemius tendonitis.


The gastrocnemius tendons extend from the top of your calves through the back of your knee. When they become inflamed, friction in that area increases significantly. Rushing back into intense training before your body has adjusted properly can easily lead to this condition.


During my high school years, especially after breaks, I often dealt with this unpleasant sensation. The best defense against it is to avoid ramping up mileage too quickly, no matter how good you feel. Even if your lungs and heart seem fine and your muscles aren't complaining, adding extra miles prematurely can aggravate this condition. Always reintroduce serious training gradually, starting with increasing mileage incrementally.


If you start feeling pain in the back of your knee joint, it's crucial to address it promptly. Recently, I noticed the initial signs in my right leg and took immediate action, successfully alleviating the pain within 24 hours. I applied ice consistently, alternating ten minutes on and ten minutes off, and kept the affected leg elevated whenever possible. I also used over-the-counter pain and inflammation medications like ibuprofen and acetaminophen in significant doses, rotating them every two hours while awake, following recommended guidelines. Taking these measures seriously can resolve the issue in just one to three days, preventing it from lingering for weeks or months and potentially impacting your performance.


Gastrocnemius tendonitis serves as a stark reminder of the importance of gradual and thoughtful training progression. By listening to early warning signs and promptly addressing them with ice, elevation, and appropriate medication, however, one can swiftly alleviate symptoms and prevent prolonged discomfort. This approach not only accelerates recovery but also safeguards against long-term setbacks that could hinder athletic goals.

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