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| Tight calf/sore achilles (Read 433 times) |
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posted: 5/16/2008 at 12:14 AM |
Had a calf tighten up on Tuesday. I managed the calf but now the achilles is pretty sore. I know stretching is the worst thing for the achilles, but the calf remains pretty tight. How can I loosen up one body part (the calf) but not overstretch the Achilles? The only thing I can think of is the Stick?
I like the Emoticons. We need one for "WTF".
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2008 Goals
Run Jax Bank 12/21/08 under 4 minutes (1st marathon)
5K 23.99
10K 50.40
1/2 1:52
Manage injuries so I can stick to training plan
Make healthy food choices
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| view log Idiot |
posted: 5/16/2008 at 12:16 AM |
| I stretch my calf and achilles... I didn't know you could over stretch your achilles!! |
| When's the next one?? I'm EXCITED!!! |
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| view log Running Partner |
posted: 5/16/2008 at 1:17 AM |
| Quote from ShanHas on 5/16/2008 at 12:16 AM: I stretch my calf and achilles... I didn't know you could over stretch your achilles!!
You can and thats why you should do gentle stretches that you feel in the muscle and not the tendon - per my PT.
Stick works great. Try self pressure point massage on the soleous. Worked and works well for me.
Careful with this one as it can become a major problem (personal experience) |
Illegitimis non carborundum
2008 goals:
1) run a fall marathon (Indy)
2) stay injury free
3) PR 5K, 10K, HM & M
4) get my kids to start running with me
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| view log Idiot |
posted: 5/16/2008 at 11:40 AM |
carmel - did you have Stimpy before or was that someone else? because that would just be a weird coincidence to have two Ren&Stimpy throwbacks at the same time.
I stretch often my calves but only ones my PT gave me so maybe that's why I didn't know the difference... I don't ever feel it in my tendon. |
| When's the next one?? I'm EXCITED!!! |
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| view log Running Partner |
posted: 5/16/2008 at 2:07 PM |
| Quote from ShanHas on 5/16/2008 at 11:40 AM: carmel - did you have Stimpy before or was that someone else? because that would just be a weird coincidence to have two Ren&Stimpy throwbacks at the same time.
Guilty as charged with my favorite cartoon. |
Illegitimis non carborundum
2008 goals:
1) run a fall marathon (Indy)
2) stay injury free
3) PR 5K, 10K, HM & M
4) get my kids to start running with me
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| view log |
posted: 5/17/2008 at 6:25 PM |
I struggled for years with tight calves/achilles and associated injuries, but now that has all gone away with the following warm up exercise prior to every run.
1. Find something to lean against as if you were going to stretch your calf.
2. Rest the tip of your toe (one leg at a time) on the ground behind you as if you were going to kick a hole into the ground.
3. Completely relax the leg.
4. Roll your ankle in big circles through the entire range of motion using your toe as the pivot point
5. Change directions and continue until the ankle feels loose.
These ankle rolls (what I call them anyway) have taken all the tightness out of my lower leg and has reduced my injuries to nothing in that area. Good luck. |
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posted: 5/18/2008 at 12:55 AM |
| Ankle rolls - very simple but effective. thanks! |
2008 Goals
Run Jax Bank 12/21/08 under 4 minutes (1st marathon)
5K 23.99
10K 50.40
1/2 1:52
Manage injuries so I can stick to training plan
Make healthy food choices
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| view log Asahel |
posted: 5/18/2008 at 1:52 AM |
| Quote from AKFlyer on 5/17/2008 at 6:25 PM: I struggled for years with tight calves/achilles and associated injuries, but now that has all gone away with the following warm up exercise prior to every run.
1. Find something to lean against as if you were going to stretch your calf.
2. Rest the tip of your toe (one leg at a time) on the ground behind you as if you were going to kick a hole into the ground.
3. Completely relax the leg.
4. Roll your ankle in big circles through the entire range of motion using your toe as the pivot point
5. Change directions and continue until the ankle feels loose.
These ankle rolls (what I call them anyway) have taken all the tightness out of my lower leg and has reduced my injuries to nothing in that area. Good luck.
Just came here looking for the same answer- had my first big hill run today and that's the first time I had the achilles tightness/pain. Works good |
Goal:weight to healthy range 220>>172 now (work in progress)
5K 27:14 June 28,2008- first race (3rd in age group)
5K NEW PR:25:30 - Aug 16, 2008
10K PR:56:53 Labor Day 2008 (First 10K race)
HM PR: April 19, 2009 Union Hospital New Philadelphia, Ohio
26.2 PR: maybe in 2 years? |
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posted: 5/18/2008 at 3:17 PM |
| I struggled a couple of years with a left Achilles injury and basically solved the problem by stretching my hamstrings; the calve is associated below the hamstring and so a tight hamstring will pull on the calve which then pulls on the Achilles. Along the same line, I now use the stick and do all sorts of stretches on lower back and glutes because they all are sequenced up the same side and I am trying to avoid imbalances and don't want everything so tight that my Achilles takes the heat because its the weakest link. That all said, the final piece of the equation is the shoe, I don't want a soft heel, and had to dump my Asci Nimbus in the trash because they were allowing my heel to sink some which was stretching my Achilles and on long runs and I would get pain everytime. Its unfortunate because my Asci Nimbus V was my favorite shoe of all time, and then Asci changed it, but it was an extremely comfortable shoe. |
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| view log " RehabCheffyRehab" |
posted: 5/18/2008 at 5:17 PM |
I have also found that my foam roller does really good on tight calves. Plus your arms get a good work out, sort of like doing dips while rolliing your calf. It seemed to really break up the knotts in my calves, and really helped with sore shins when I was just getting back into regular training.
Good Luck! |
"People are like stained-glass windows. They sparkle and shine when the sun is out, but when the darkness sets in, their true beauty is revealed only if there is a light from within.”
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