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One for runners - calves

19 posts & 13 voices | Started 1 year ago by dirtygirlonabike | Latest reply from IanMunro

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dirtygirlonabike - Member

I've been having problems with tight calf muscles for almost a year now which has resulted in two long term tendon problems on both legs. (previously i was running around 40km a week with no problems) I've been seeing my physio for both, and he's worked on my calves too, plus i get a sports massage every couple of weeks. I stretch them lots, have switched trainers to ones with more cushioning, and I've been running in compression socks. I've had time off from running and am now starting from scratch (again!) on a jog walk programme as set by my physio. However i'm still getting tight calves where the head of the gastroncemius joins the connective tissues.

Is there anything else i can try? Do the shock absorption insert things for trainers work? (although i don't think its just running that makes my calves tight - long road rides don't help) I'm keen to do a marathon soon and want to start running properly again but can't see how that's possible just now when a jog walk leaves me with really tight calves.

PS, before the barefoot fans start i'm not running barefoot!

Posted 1 year ago #
MSP - Member

Go to a specialist running shop that can do proper gait analysis and make custom orthopaedic insoles. probably worth doing the same on the bike, it could actually be biking that is creating the problem that is then experienced when running.

Posted 1 year ago #
surfer - Member

I've suffered with this on a few occasions over the years. During one season I had one injury which cleared up only to "go" again a few weeks later. This happened about 4 times but was muscular.
Its unclear from your post if the injury is tendon or muscular. Both would have different treatments but either would benefit from strengthening and calf raises which I found helpful.
If its muscular your physio may be able to help with frictional massage which breaks down scar tissue as it develops in a haphazad way over the area of injury. If this tissue is allowed to develop its possible the area will remain weak and will break down later.

Good luck

edit: another thing I would recommend is warm up gently when you start running, run as much as you can on soft surface and stretch post run.

Posted 1 year ago #
cynic-al - Member

*tick* I am geting tight calves through running

MSP - what analysis can LBS do that would be relevant beyond saddle height?

Posted 1 year ago #
dirtygirlonabike - Member

I've been to various running shops and had my gait looked at - no problems at all and i'm wearing the right sort of trainers, and as i'm a very slight over pronotator, i don't need any inserts. My physio has checked general leg/hip strength etc which is fine, but doesn't fix the tightness.

My road bike was measured for me so i don't think its set up, and i never used to have tight calves when road riding.

sufer - i've had two tendons go, one in my left ankle, one in my right foot/calf/shin. Now the pain i'm experiencing is just purely muscle tightness/pain but i'm worried as the tightness may lead to more tendon issues.

Posted 1 year ago #
brakeswithface - Member

Might be worth getting a foam roller, that way you can work on them more often than you'll be able to afford sports massage.

Posted 1 year ago #
iDave - Member

try PNF stretches, much better than static and maybe a therapist who can do active release therapy?

cycling makes calves tight as there is little movement across the ankle

Posted 1 year ago #
brakeswithface - Member

Heel lifts work for people with Achilles tendinitis IIRC, so they might be worth checking out.

Posted 1 year ago #
instant hit - Member

Do you have back problems, calve problems can be triggered by tight backs. I have struggled for a couple of years with similar problem, have found strength and conditioning work on lower back and glutes has been helpful.

Posted 1 year ago #
TurnerGuy - Member

http://www.thestick.com/

???

Posted 1 year ago #
MSP - Member

cynic-al - Member

*tick* I am geting tight calves through running

MSP - what analysis can LBS do that would be relevant beyond saddle height?

I was thinking more along the lines of a proper bikefit specialist than an LBS, same with the running.

I can recommend a place in Germany that do it, but may not be much use to most of you

However quick google search pulls up these places, I am sure there are more.

http://www.footworksorthotics.co.uk/running/dynamic-gait-analysis/

http://www.cyclefit.co.uk/

Posted 1 year ago #
iDave - Member

heel lifts will make the calves even tighter

Posted 1 year ago #
cynic-al - Member

Gotcha MSP, dammit I was hoping for a good flaming

Posted 1 year ago #
steve-g - Member

I have no experience of the type of problems you are having, but every problem I have ever had with my legs has been solved by stretching (not just going through the motions post run stretches, but proper aggresive stretching that gradually increases flexibility as well) and plenty of time on the foam roller.

Buy a book/look on t'internet for stretches, make sure you are stretching properly and not over stretching, then use the foam roller until it doesnt make you scream in agony anymore

Posted 1 year ago #
Pimpmaster Jazz - Member

Is there anything else i can try? Do the shock absorption insert things for trainers work? (although i don't think its just running that makes my calves tight - long road rides don't help) I'm keen to do a marathon soon and want to start running properly again but can't see how that's possible just now when a jog walk leaves me with really tight calves.

I'm in a similar boat. I have an injury where my Flexor Digitorum Longus sits behind my tibia. I picked it up over 10 years ago running in bad shoes, and then really bought it to the fore while running in the TA.

In the past few years I've tried to shift as I want to join the reserves again, but have had no luck. I too have had a lot of physio, seen a podiatrist, a biomechanic (recommended by the physios at RAF Honington) and now have two sets of innersoles and a wealth of stretches and strengthening exercises to do (which I do). I've also tried heel pads (no luck there), run in decent shoes fitted with a gait analysis, massage the injury area regularly and get a sports massage every four weeks (concentrating on legs and shoulders).

At the moment I'm starting to walk/jog after about eight weeks off (after getting 'proper' shinsplints, bizarrely) and the injury has returned within a few sessions, which leaves me at bit of a loss. I'm not as cycle fit as I should be and my calves are not in the shape they once were, but I'm not unfit and not overweight.

I am wondering if some new shoes have bought this on, which is my next course of action (they're boots and don't brilliantly support round the sides). However I do feel like I'm clutching at straws a little!

My next plan is to strengthen the area through cross-training, to see how that works. If I have any major breakthroughs I'll let you know though.

Posted 1 year ago #
sharki - Member

I had to tie a rope round the legs of a calf once to assist it's birth.

If it was anything like it's mother, it certainly wasn't a tight calf...

HTH

Hope you get this all sorted C. It's been a long old issue for you.

Posted 1 year ago #
finbar - Member

Buy a book/look on t'internet for stretches, make sure you are stretching properly and not over stretching, then use the foam roller until it doesnt make you scream in agony anymore

I would also advise this. Foam rollers are great inventions (though i'm too tight to buy one, so i just use a 2 litre coke bottle).

Posted 1 year ago #
surfer - Member

I have no experience of the type of problems you are having, but every problem I have ever had with my legs has been solved by stretching (not just going through the motions post run stretches, but proper aggresive stretching that gradually increases flexibility as well) and plenty of time on the foam roller.

Buy a book/look on t'internet for stretches, make sure you are stretching properly and not over stretching, then use the foam roller until it doesnt make you scream in agony anymore

I have mixed feelings about stretching (I am not trolling) There is evidence to show that it can actually increase the risk of injury. Some top runners are dismissive and have achieved success and not included stretching in their regime at all. IIRC Bedford commented that he would start doing it when they started giving out gold medals for it. On the other hand Coe (who ran 1:41!!!) claimed it was critical to his success.
I am not sure if stretching just makes you better at.... errr... stretching!

Posted 1 year ago #
IanMunro - Member

I'm not really into stretching. Partly because I'm lazy, and partly because I've never really understood the 'it improves flexibility' bit. I could see that being important if my lack of flexibility affected what I was trying to do, say gymnastics, but as I can already flex my body easily into the poses required for running and cycling any extra flexibility seems wasted. I read recently somewhere that stiffness and running speed also have a bit of correlation, something about how Paula Radlciffe's flexibility had reduced as her speed increased over a training period.
Having said that we're all unique and what works for one, might not for another.

Posted 1 year ago #

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