Why does my calf hurt the day after jumping rope and stretching?

Generally, soreness in the lower leg the day after jumping rope and stretching may be caused by lactic acid buildup, improper stretching techniques, calf muscle strain, tendonitis, or stress fractures. It is recommended to seek medical attention promptly, identify the underlying cause, and receive appropriate treatment under a doctor's guidance. Detailed analysis is as follows:

1. Lactic Acid Buildup: During jumping rope, the calf muscles contract repeatedly, producing lactic acid as a metabolic byproduct. If this acid is not cleared efficiently, it accumulates within the muscles, leading to soreness the next day. This can be relieved through slow walking, applying heat to the calves to improve blood circulation and accelerate lactic acid metabolism, or gently massaging the calf muscles to alleviate discomfort.

2. Improper Stretching Technique: Excessive force or incorrect movements during stretching may injure the calf muscles or fascia, resulting in soreness the following day. Adjust your stretching routine by choosing gentle calf stretches such as lunging calf stretches or wall-assisted toe raises. Avoid overexertion; stretch only until you feel a mild pulling sensation in the muscle.

3. Calf Muscle Strain: Sudden or excessive muscle contraction during jumping rope may cause minor tearing of muscle fibers, leading to soreness and localized swelling. Patients may follow medical advice to use medications such as Yunnan Baiyao aerosol, ibuprofen sustained-release capsules, or diclofenac sodium enteric-coated tablets to reduce pain and swelling.

4. Tendonitis: Prolonged jumping rope or improper stretching can lead to repeated irritation and inflammation of the calf tendons, causing significant soreness the next day, with increased pain during movement. Under medical supervision, patients may use celecoxib capsules, etoricoxib tablets, or flurbiprofen gel patches to reduce inflammation.

5. Stress Fracture: Excessive long-term jumping places repetitive stress on the lower leg bones, potentially causing tiny cracks. After stretching, pain worsens the next day and is accompanied by localized tenderness. Patients should immediately stop jumping rope, wear a brace to immobilize the lower leg, and in severe cases, undergo surgical intervention such as open reduction and internal fixation for stress fractures to restore normal bone structure.

Before regular jump rope sessions, ensure adequate warm-up, choose soft-surfaced areas and proper jump rope shoes to reduce impact on the lower legs. After exercise, replenish fluids and electrolytes to support recovery, avoid consecutive days of high-intensity jumping, and allow sufficient rest time for calf muscles and bones.