FDL pain

Several muscles travel above the ankle on the tibia side of the leg, including FDL, TP, FHL. All of these muscles are working when you complete the single leg calf raise; however, the FDL would be the only muscle inserting on your second toe. Your second toe curling in/clawing during the calf raise may indicate tightness of that portion of the FDL. While focusing on keeping all toes flat during the calf raise would be helpful, I'd also recommend stretching out that portion of the FDL (evert (turn your foot out), flex your ankle, and gently pull back on your second toe). Hold that stretch for 30 seconds, up to 3 times a day, particularly after activity. Since you are feeling pain, I would recommend icing above your ankle on the tibia side for 15 minutes after running (and icing up to 2 times a day after).


When you run up a steep hill, your symptoms may be aggravated because all of your calf muscles (including the FDL) have to push extra hard from a more lengthened position than optimal to send you up the hill. Until the issue resolves, I would avoid extremely hilly runs. However, that doesn't mean that your training has to suffer - you can get a very good aerobic work out in biking (provided that doesn't provoke your pain) or aqua jogging (just remember that your max heart rate will be lower in the pool. if you use HR to track your workout intensity, rely on an RPE scale instead).