Whenever I go running I am held back by my calf muscles hurting, a lot. I stretch before I run (leaning against wall, move weight back to strech muscle on straight leg, I stretch during the run and after but they still hurt like hell.
It is really frustrating as aerobically I am fine and feel like I could run much, much further but I am restricted by what fells like solid muscles without the necessary stretch. It gets really silly when there is an uphill......
They have been like this for years. I am doing the Great North Run this year and need to build up the miles. How to I overcome this?
I'd suspect it's your running technique, but best see a physio mate.
funny thing is, it doesn't happen on the treadmill at the gym 😕
total guess: you're running 'forefoot' - and you're still learning the technique, and you're running more than 5k?
if so, you need to let your heel 'touch down' gently at the end of each landing.
like i said, just a guess.
Good guess ahwiles but unfortunatly not. I have read the theory but not practised. Still running old school with heelstrike first. Hovering around the 5km mark, not really going over it.
It kind of depends where its hurting. I always had calf issues. Had been told to wear neutral shoes but should have been wearing slightlt supportive shoes. As a reult of wearing neutral shoes my foot was rolling too much (inwards) and stretching the outside of the calves. Physio fixed the muscles and pointed me in the right direction.
What worked for me was learning to relax the muscles as I run. I found it very difficult to do at first but it made all the difference - never get tight or painful muscles now when running. I also have physio once a month which I think helps too.
I've been plagued by running injuries over the years.
my approach at the moment is NO stretching, I read a report that was linked on singletrack that made a good case for not stretching and when I evaluated what I was trying to achieve by stretching I seem to agree.
If you are aiming to keep muscles supple and long then a foam roller is a much better way to go about it (IMO/E of course)
It seems to be working for me so far this year (early doors though) but my post run routine is rehyrate / recovery nutrition, then foam roller every evening
ok.
Question: you can run heelstrike uphill?
(just trying to help you pinpoint the cause of the problem)
As it get steeper I land flat or on toes, that is when it gets really sore.
I've never been too sure about stretching before a run, cos that's stretching cold muscles.
Yoga. Works brilliantly on my legs.
Physio will spot the problem (and various other ones to boot) by looking at your posture, gait, feet, shoes etc.
Deffo worth 30 quid for a consultation if you can find a decent one in your area. Where are you?
look at foam rollering your calves too.
Been doing mine for about 3 weeks now after starting running and having problems - my daughter no longer asks 'Why is Daddy crying?' when I do it now and my calves do feel a lot better.
I've got an excellent local physio who had put me back togther a few times (knackered back) so I'll pay him a visit.
will get a foam roller as well
I've long been plagued with issues linked with running.
My current strategy is physio, which seems to be working, weaning myself off orthotics and fore/mid-foot running in light, low-drop shoes.
The new technique feels great, but.....
After a few weeks, my calves are still taking a battering. The shins and knees appear to be holding up well.
I thought I'd gone past the worst, but right at the end of a short run yesterday there was a recurrence 'tweak' in the muscle which became a cramp/contraction.
I'm intending to buy a foam roller, but whilst looking for ideas in the kitchen, discovered yesterday that a 2/3 full, round, 2 litre plastic water bottle made a good substitute(followed by a wine bottle, which was quite painful and may or may not have helped). After the pain of using it, it certainly eased the tightness and this morning I can walk normally, although it is sore to touch.
I'm intending to see the physio for some more pummelling and some advice about resting/stretching/re-starting.
I've heard good reports about using "The Stick".
I stretch before I run (leaning against wall, move weight back to strech muscle on straight leg
There are two calf muscles, you've described a stretch for one. If the aggrivation is low down at the back google soleus muscle.
Aristotle - MemberI've long been plagued with issues linked with running.
My current strategy is physio, which seems to be working, weaning myself off orthotics and fore/mid-foot running in light, low-drop shoes.
The new technique feels great, but.....
After a few weeks, my calves are still taking a battering. The shins and knees appear to be holding up well.
how far are you running?
I had a similar problem to the one you describe and spent ages stretching the calves to no avail. Stretch your hamstrings. Running can cause your hamstrings to shorten which increases the tension in the calves. Ten mins of carefully stretching them 2x a day will sort the problem in about a week.
But its still probably best to get yourself to a physio to confirm it as I'm not qualifed (required disclaimer :-P)
ahwiles - Memberhow far are you running?
I began running ~half a mile with no hills, twice a week. There was a lot of stiffness.
I built up the distance over about a month to about 2 undulating miles, which felt fine at the time.
After a niggle/tear that showed up within about 200m of starting the next flat run, I rested a week, with lots of stretching and rollering.
I then did a gentle 1/2 mile run with no issues. A couple of days later I did a gentle mile with a couple of short hills. The niggle re-occurred right at the end.
ps. Biking doesn't seem to be affected.
I'm suffering with a very similar issue at the moment that my calfs are agony when running. Looks like I'm off to the physio then!
Stretch your hamstrings
Wot he said, no good stretching isolated muscles for a compound exercise, you should be doing (tries to remember) quads, hip flexors, hamstrings, calf x 2, glutes & maybe ITB.
my daughter no longer asks 'Why is Daddy crying?' when I do it now and my calves do feel a lot better.
Having just bought a foam roller I know that feeling: Breaking into a cold sweat because of the pain. I can atest tohow well they work though.
I had calf problems when I first started running, but stretching and perseverance seems to have resolved the issue, although I do still get painful calves occasionally.
What size & density of foam roller are you all using for calf work?
The Physio advised that I should regularly massage my calves, as they are quite prone to tightness.
Solid bit of white high density plasticky foam about 6" across and 3ft long.
The knobbly ones look like they'd take the pain to a whole new level.
Not all Physio's are any good, even those that come recommended.
Anyway, I found that what really helped my calf muscles was changing my daughter's nappy. I was kneeling down like I was tying my shoe laces and found it really engaged the problem muscles. I can alter the stretch by adjusting my bum / heel / knee relative to each other.
my approach at the moment is NO stretching
+1
Foam rollers are good.
Not all Physio's are any good, even those that come recommended.
+1. Good and bad just because they are physiotherapists doesnt mean they have a clue about sports injuries.
My experiences of the physios at the sports physio clinic I go to periodically have been very positive.