The weather is finally becoming more cooperative, so I've been really focused on running 4-5x a week. What makes your calves sore while running? I still battle the inflammation, but it’s improved. Being 5,000 ft up on a mountainside – on my own – with the lifts closed suddenly made me feel what an idiot I’d been venturing out alone.. As I side-slipped down the mountainside I’d plenty of time to think…and reflect on my past “tough man” mountain philosophy…. If you are able to target the cause of your calf soreness, you’ll be able to pick the right treatment methods and quickly adjust to avoid future pain. Jump to summer of 2004 and the Olympics and I caught the bug again. When I got home I could hardly walk from the car to the house because of the pain in my calves. UGH! Rest or cross train until you are able to run again completely pain free. Slowly allow the heels to drop towards the ground, coming below the height of the toes, then rise up using the calves so that the heels come higher than the toes. Ice the area to help reduce inflammation, and compress (only when comfortable) to promote blood flow for healing. No idea why it happens. Then a gradual return to exercise undertaken. Specific single-leg exercises are important to build the strength in the injured limb and take away the temptation to use the other leg to bear an uneven portion of the load. My calves have flared up again, but I seem to be able to control it and minimimse the damage a bit now. Running is a challenging sport, and the body requires adequate rest between runs to recover and adapt. I really feel I am running out of options and dream about being able to run pain free again. Looking at my toes and knee cap being 12 o’clock on my left leg a nail seemed to be stabbed into my calf at 4 or 5 o’clock any time I tried to load my toes during a step. I was wondering if you have figured out anything that works for you? More immediate localised calf pain is present during activity, especially walking and running. Prior to running I do active stretches, which are basically marching in place for about 30 seconds. Here are a few simple ways to treat and reduce calf pain after running. Tonight I decided to train again but only did 4.5 km cause my calves started getting really sore again - 4 days later! Chronically sore calves might be a sign that your hips are weak or inactive on the run. The calf may feel tight and even stop the runner from going an… Severe dehydration might lead to intense camping or spasms such as Charlie horses, while minor dehydration might result in chronic tightness. Spending a few minutes each week focusing on improving your calf strength will help prepare them to bear the load on the run. Hope that helps. Last week I set off for a day’s ski-touring in the Austrian’ Alps. Most people will experience tightness before a run which eases as they begin to hit their stride. Increase in salt, I take salt tablets as I sweat a lot and when your low on salt you tend to cramp up. I also stop getting a regular massage in the off season. You can get achy lower legs for a number of reasons. This acronym stands for rest, ice, compress and elevate. I run 10-15 miles per week now and just finished my first sprint distance duathlon. Usually it’s the left leg. As mentioned before, overtraining is often the cause of shin splints and sore calves. Start from these exercises and move on to … It is so frustrating because it may happen on a short non-stressful run for no good reason. I have been doing calf raises on the stairs 3 times a day for the last 2 weeks and my calfs do feel a touch stronger. Be sure to stretch on both sides, even if only one is sore or tight. Marc, During these times I was blessed enough to NEVER have ANY injuries. Sports massage is also good once the initial acute phase has passed. Then out of no where during an easy 2 mile run I felt a little tightness in my outside right calf followed by a sharp pain (like a nail being hammered) so much that I was forced to slow down eventually to a walk. Stretching after you run. How to Relieve Sore Calves. Experiencing sore calves after running is common for new and experienced runners alike. I know I could still be very good in my age group if I could just train harder and run say 50 miles a week again like when I WAS YOUNGER. Calf muscle pain is often caused by overuse or a sports injury. If there were ever a predictable running method to stress the calf muscles, it would be a forefoot initial contact style, particularly if the runner doesn’t allow the heel to reach the ground after making contact. When I got back to the UK I went to see the doc. I feel my quads and glutes are very strong but maybe my calves are too weak in proportion?? Well, I’d be the first to agree!! Running, though mostly beneficial, can strain areas of the body, and, in some cases, can cause sore calves. Often the area is sore to touch. An example might be when trying to switch to a mid or forefoot strike in order to avoid shin splints; doing so too quickly might cause your calves to feel unusually tight. If so what exercises could I do to correct these habits? I am looking for advice from some body I can trust to help or the names of people that I can maybe speak to for help. I stretch properly before I warm up, and then after I warm up too, and then on the cooldown. If you have chronic calf soreness from running, spending time stretching your calves is essential for reducing tightness. Like all runners I’m in a state of acute frustration. It’s really appreciated! Start standing with the heels hanging off a step, with your body weight supported on the balls of the feet. Stand on the round side of a Bosu ball, or flip to the flat side if you’re advanced, and complete a regular squat while maintaining balance. When stretching your calf muscles, be sure to hold the stretch for an adequate amount of time. Try a few things and see what recipe works for you. Sore calves are different than calf pain after running, so know the difference. I try not to run 2 consecutive days, and take at least 2 days off per week. As with any injury, on the road to recovery, progressive and comprehensive exercise-based rehabilitation is key to avoiding recurrence or secondary injuries. I thought my running life was over. Self-massage before and after your long runs can help prime the muscle for running … Hey guys, just to give a little background I have been lifting weight for two years, but I have recently been getting into running for general health benefits. I have no idea if this is a strain or just a bit of an ache. Dynamic Calf & Achilles Warm-Up For Running. These often occur through compensatory movements which may have become habitual during the injured period. She was able to work them out (it hurts like crazy at first). I have stopped running for the last month and 3 times a week I have been performing squats, lunges and a series of other stretches and exercises to help loosen my gluteus up too. This time it occurred after a 10 mile run outdoors. A greater number of muscle fibres have been torn, however the muscle remains largely intact. Most runners understand the importance of stretching before and after a run – however, many mistakenly spend their time stretching incorrectly. How to prevent calf soreness after running? He offered no real useful advice…and said the waiting list to see a National Health Service physio was 6-8 weeks so I’d best go private! Secondly, the best thing I’ve done was go to a sports therapist and get a deep tissue massage on the knots. Good Luck!! The stronger these muscles can become, the more likely a successful outcome is to be reached both in terms of injury recovery and subsequent performance. I still have some soreness, especially after the duathlon, but I go and see her and by the next day the difference is unbelievable. I ran 6 miles yesturday (Yay for me! Changes in running form. I believe it to be completely unrelated to the calf issue. I am recovering from my annual calf strain. Broadly speaking, the muscles of the calf have roles more related to creating stability and control of motion around the foot and ankle, rather than creating big, powerful movements. Helpful, trusted answers from doctors: Dr. Kass on calves sore from running: Possibly learn some stretches for your legs, but don't be overaggressive. And the more overworked that muscle is, the more likely it is to seize up towards the end of a long run. You shouldn't massage the area if swelling is still there. Legs that start to feel stiff or sore after a run are not always a sign of a running injury, but could be a sign that your body is adapting to the new physical stress. I have a problem when playing soccer as soon as I burst off into speed I immediately pull my inner calves . Any luck? Have you ever counted strides? By May 2014 I was very cautiously optimistic. Sore calves after running, advice? As with any injury, the rehabilitation phase is an ideal opportunity to target those areas we all ignore in our weekly training routine. Weak or inactive muscles can increase the strain on the calf muscles, as they have to overcompensate for the muscles that lie dormant during a run. It’s Wednesday now and I am able to make a ginger range of motions through a step, but I dare not step on my toes yet! While these methods are helpful for those currently suffering with sore calves from running, the goal is to avoid it entirely. You might find that you get tight calves after exercising, or you might get sore calf muscles from walking on new terrain (like the beach).Whatever the culprit is for your soreness or tightness, here are a few tips to help you relieve sore calves right away. And anyone else reading this who thinks I’m a: “Dick Head”. With every stride we take when running, the calf gets loaded, firstly to absorb the shock of our body weight landing, then to help propel us forward into the next stride. Your email address will not be published. Good luck to everyone here, and thanks Mr. Dunne for the forum!! Treatment of most calf injuries is initially much the same as that of any soft tissue injury. A common cause of minor calf pain is the lack of warm up, or a warm up that is insufficient. While all this has me feel better, my calf strains are still occurring. Staying ‘light’ and landing on the forefoot, jumps are a great way of re-introducing the calf complex to more dynamic loading. Even the slightest change, such as slouching or overstriding, could place more strain on … Hi Marc As a side note, I did see a physical therapist for plantar fasciitis last fall. Aside from the actual discomfort, it can be very frustrating to experience calf pain, time after time, when trying to increase your mileage or speed. Skipping out on a warm up before your run means that you are getting started when your muscles are cold and tight. Update to May 18, 2014 post. I do focus a lot more on warmup, stretching, and strengthening of my calves as well. Simply incorporate a few hops in your regular warm up, cool down, or strength training routine each week. Just before 30k I felt left calf tightening for 50 to 100 meters. Once you’ve discovered the cause of your pain, it’s important to learn how to rid or reduce the soreness while it is occurring. While minor soreness can certainly be expected for new runners or those increasing intensity, chronic calf soreness is a sign that something might be off. You might not experience soreness immediately, but rather your calves may begin to ache a bit after a solid 24 to 48 hours after your run. Required fields are marked *. Poor hip function is a particularly common cause of sore calves after running, as the hips are unable to assist in the running movement, therefore placing excessive stress on the calves. The calf muscle runs all the way down to your ankle, connecting to your Achilles. I am trying to figure out why. Your running stride may be off, perhaps you need to shorten your stride. Since everything is connected a tight hip can also translate into extra strain on your calf. It is so frustrating. But the following article appears interesting. From my reading up on this injury, my first at 44, it appears this could be the end of a Boston qualifying time which I was on the way to nab. A very common injury. If you are experiencing minor, yet consistent calf soreness during or after a run, take a look at your warm up. I modified my gait to ensure most of the acceleration from a step came from the toes. Having been on this planet a fair time – I saw nothing wrong in packing just half-a-litre of water in my day pack. Both swore that massage therapy had been the key to their recovery. I usually get up to maybe 4 or 5 mile runs several times a week then it seems I began to have problems. It’s easy to overdo it when you’re just starting out or have been longing to get back to your normal routine, say, after an injury. A great deal of the calf soreness and tightness that runners experience is due to improper shoes with too much or too little support. Home » Blog » Running Injuries » How to Treat Calf Pain After Running. Looking at it like this makes it easier to see that if there’s a weakness in the calf complex, or a fault elsewhere in the kinetic chain or running technique which leads to more stress being experienced by the calf complex, the potential for calf pain and injury is almost certainly increased. I was sent to a physical therapy center that handled athletes of all calibers. However, it can also indicate an underlying medical issue, including deep vein thrombosis or diabetic neuropathy. They would heat the legs, stretch them out, put me through stretches and plyometric drills, some days treadmill and finally ice the legs and send me on my merry way. Thanks and I look forward to hearing from you. I had been a casual runner and duathlete for several years when I suffered a Grade 2 calf strain. Another cause of calf pain during and after a run is dehydration. Total rupture. Now I know this isn’t a running issue…but I found the website whilst looking for ways that I might avoid a similar incident in the future. “Yeah Funny I Know!” From this point on I would revisit running after 3-6 months off with a good month or two of running before injured again. I get deep tissue massage every 2 weeks.. Often it’s the lower hamstring that’s really tight and when massaged it loosens everything. Running is a high-impact activity that places repetitive stress on the calf muscles. A sure way to re-injure the muscle is to do too much too soon at this stage. I was good for a few months again and just last week after being off of running to recoopearte I returned and “BAM” injured again as of last Monday. Any advice on helping get my calves more able to handle the training. Press your luck are restricted in terms of how many fibres have been torn, the. Different than calf pain after running massage on your calf strength will you... 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