Lower Calf pain in both legs. Issue?

It's due to over use, You need to stretch your calf muscles after a walk daily. It will mostly relieve the pain and stretching sensation that you have. Also take potassium in diet like banana that's required for muscle healing and repair

if persists venous Doppler to r/o DVT but it's unlikely

also can go to the physiotherapist 

Stretch your thigh and calf muscles after your long walk. Strengthen your leg muscles

If continued pain, get a venous doppler done of both lower limb

Also tale calcium and D3 supplements

Calf pain in a 25-year-old individual with a normal physique who walks 4-5 kilometers daily can be attributed to various causes. Here are some possible differential diagnoses to consider: 1. Musculoskeletal Causes - Muscle Strain: Overuse or sudden increase in physical activity can lead to strain of the calf muscles (gastrocnemius or soleus), resulting in pain and tenderness. - Delayed Onset Muscle Soreness (DOMS): Common after unaccustomed exercise or increased intensity, characterized by soreness and stiffness. - Tendonitis: Inflammation of the Achilles tendon due to repetitive stress or overuse can cause calf pain. 2. Vascular Causes - Deep Vein Thrombosis (DVT): A blood clot in the deep veins of the leg, presenting with calf pain, swelling, warmth, and possibly redness. This is a serious condition requiring immediate medical attention. - Peripheral Artery Disease (PAD): Reduced blood flow due to narrowed arteries, causing claudication (pain during walking that resolves with rest). 3. Neurological Causes - Nerve Entrapment or Compression: Such as compression of the tibial nerve or common peroneal nerve, which can cause referred pain to the calf. - Lumbar Radiculopathy: Nerve root compression in the lumbar spine (e.g., herniated disc) can cause radiating pain down the leg, including the calf. 4. Other Causes - Compartment Syndrome: Increased pressure within the muscle compartments of the leg, often due to exercise, causing severe pain and swelling. - Electrolyte Imbalance: Imbalances in electrolytes such as potassium, calcium, or magnesium can lead to muscle cramps or spasms. - Medications: Certain medications, such as statins, can cause muscle pain or cramps.

History and Physical Examination: A thorough history and examination are crucial to identify the nature, onset, and associated symptoms of the calf pain. Imaging Studies: Ultrasound may be used to rule out DVT, while MRI can assess for muscle or tendon injuries.  Laboratory Tests: Blood tests to evaluate for inflammation, infection, or electrolyte imbalances if indicated.

1. Gradual Progression - Avoid Sudden Increases: Gradually increase the distance, pace, or intensity of your walks to allow your muscles and tendons to adapt. Sudden changes can lead to overuse injuries. - Warm-Up and Cool-Down: Begin each session with a warm-up, such as light walking or dynamic stretches, to prepare your muscles. Follow with a cool-down period that includes static stretching to enhance flexibility and reduce muscle stiffness. 2. Stretching and Strengthening - Calf Stretches: Regularly perform calf stretches, such as the standing calf stretch or the step stretch, to maintain flexibility and prevent tightness. - Strengthening Exercises: Incorporate exercises like calf raises, toe walks, and resistance band workouts to strengthen the calf muscles and improve stability. 3. Footwear and Equipment - Proper Footwear: Wear supportive, well-fitting walking shoes with adequate cushioning and arch support. Replace shoes regularly to avoid using worn-out footwear that may contribute to improper foot mechanics. - Orthotics: Consider using custom or over-the-counter orthotic inserts if you have specific foot biomechanics issues, such as flat feet or high arches, to improve alignment and reduce strain on the legs. 4. Surface and Environment - Choose Appropriate Surfaces: Opt for softer, even surfaces like grass, dirt paths, or tracks instead of hard, uneven surfaces like concrete, which can increase impact and strain on the legs. 5. Hydration and Nutrition - Stay Hydrated: Maintain adequate hydration before, during, and after your walks to prevent muscle cramps and optimize performance. - Electrolyte Balance: Ensure sufficient intake of electrolytes, such as potassium, calcium, and magnesium, through a balanced diet or supplements if necessary. 6. Listen to Your Body - Rest and Recovery: Allow time for rest and recovery, especially if you experience any pain or discomfort. Rest days are crucial for muscle repair and preventing overuse injuries. - Pain Management: If you experience persistent pain, consider using ice packs, compression, or over-the-counter anti-inflammatory medications 7. Cross-Training - Diversify Activities: Engage in other forms of low-impact exercise, such as swimming, cycling, or yoga, to maintain overall fitness while reducing repetitive strain on the calf muscles. By incorporating these precautions and preventive measures into your routine, you can continue your walking activity safely and effectively, reducing the risk of calf pain and enhancing your overall health and well-being.

Start Calcium and Vitamin C suppliment

Its a commom issue faced these days due to increase oxidative stress and nutritional deficiency

Check s.vit D and s.magnesium

Include banana in your diet and try green tea once a day