1

On a lighter note (Read 252 times)

    So 10 days or so ago I got my first calf strain.  Very minor strain.  It was one of the ones that sneaks up on you, not the so-called "calf heart attack."  I look it up, decide "hey, this is something I need to take seriously," and, like a dutiful little runner, I take eight or nine days off.  Also do the crossfriction massage or whatever it' s called that Noakes recommends.  By the end of the time off, calf is feeling good.  Go for a short run.  Calf feels great.  Next day, go for another run.  Calf feels great.  But shortly after the run I realize that I've now got a calf strain in the other calf.  I mean, WTF is this?  I have apparently offended the calf gods, which is funny because of all the things that I have had issues with before, calves have never entered the picture.

     

    Just thought I'd vent my little mundane story.

     

    And, yes, I do stretch.

    zonykel


      What part of the calf hurts?

       

      i tried a warm (actually, hot) pad, and that helped a tight calf. It took several days to clear the tightness.

       

      not sure why the calf pain shifted... Perhaps you were inadvertently compensating?

      mab411


      Proboscis Colossus

          I have apparently offended the calf gods, which is funny because of all the things that I have had issues with before, calves have never entered the picture.

         

        "God guides us on our journey, but careful with those feet." - David Lee Roth, of all people


        A Saucy Wench

          I have become Death, the destroyer of electronic gadgets

           

          "When I got too tired to run anymore I just pretended I wasnt tired and kept running anyway" - dd, age 7

            What part of the calf hurts?

             

            i tried a warm (actually, hot) pad, and that helped a tight calf. It took several days to clear the tightness.

             

            not sure why the calf pain shifted... Perhaps you were inadvertently compensating?

             

            I think they were both probably messed up from the start.  I need to be more attentive to them, e.g., massage.


            Chasing the bus

              I've been struggling with minor injuries as I try to increase mileage all along. Calves were the latest. Decided stretching and rolling were the key, and better shoes (I had been playing with minimalist), and increasing more gently. Waiting for the next shoe (is that a pun?) to drop as I push into uncharted mileage.

               

              John

              “You're either on the bus or off the bus.”
              Tom Wolfe, The Electric Kool-Aid Acid Test

                I'm going to post below the article that have worked wonders for my chronic calf issues... I found it years ago and saved off a copy.

                 

                The only thing I'll add to the remedy is compression socks.... they work wonders for recovery, for me. You might try the Futuro brand as a cheaper alternative to what you find the triathletes wear.

                --------------------

                Oh, My aching calves

                My calve injuries must have been God's way of showing me that somewhere along the way, I messed up. These were my most secretive feelings for many years. I shared them with no one, for no one could understand the emotional distress associated with chronic calf injuries.

                After 15 years as a sportsmedicine specialist in which I'd treated hundreds of runners with various running. I finally was introduced to a solution to my calf problems. If tightness, soreness, slow recovery, or muscle pulls is also your albatross in life, you may want to read this.

                The calf is one of the most used muscle groups in the runner. Along with the hamstring, calf problems afflict almost all runners at one time or another. The role the calf plays in the running gait makes it highly vulnerable to tightness, stiffness, tendinitis, and chronic pulls. To the runner who suffers from this syndrome, running can become a not-so-favorite pastime laced long periods of injury and frustration.

                Calf problems are usually due to micro-traumas that occur with every run. A typical muscle that is exercised multiple times a week is injured on the microscopic level with every workout. These micro-injuries require to heal. As the muscle is used and the microtraumas occur, an inherit tightening or contracture takes place.

                This is the body's attempt to protect the muscle to allow the necessary time for recovery. The downside of this is built in protective mechanisms that there is a reduced blood flow to the muscle, this reduced blood flow furthers the contracture or tightening.

                 

                This cycle usually leads to injury or chronic tightness and stiffness that limit a runner with regard to mileage and hard workouts. AS soon as the muscle tightness is mildly improved, most runners feel the need to get back out on the road or track as quickly as possible. This is taking a muscle that is just starting to recover and asking it to perform when it is not capable of doing so and the cycle continues.

                The tightening that occurs with constant running has to be addressed on a daily basis in an effort to resolve this problem. While most sportsmendicine specialist and coaches recommend a detailed stretching program, stretching alone will not solve this condition.

                 

                The primary problem is that the internal pressure of the muscle is so great (due to the tightening/protective mechanism of the body) that new blood, which is vital for reparation and recovery, cannot enter the muscle. External pressure, greater than the protective internal muscular pressure, has to be applied to the calf muscles in an effort to relax the muscle and encourage a copious, nutrient-rich blood flow necessary for proper food and oxygen to the muscle.

                 

                There are three options with regard to employing the necessary treatment to the calves to combat tightness, stiffness, and injuries. The first is to use your thumbs in applying an upward stroke to the calves, starting just above the Achilles up to the back of the knee. The key is to get into calves with enough pressure to help relax the muscle and encourage blood flow into the muscle. The runner should apply 20-30 strokes on both calves.

                 

                The second option is to work with a fellow runner and apply the necessary treatment to each other. This is certainly easier, however, another partner is not always available. The final option is to use a tool that allows runners to treat themselves, such as The Stick®. This provides the necessary treatment, is extremely easy to employ, and can be done in 30-45 seconds.

                 

                In order to succeed with this approach, muscles must be treated multiple times per day. The treatment cannot become time consuming, since none of us have the time for a lengthy treatment. Again, the treatment could be done in as little as 30-45 seconds.

                 

                The most important time for application is just prior to going out for a run, with the second most important being after a run. Ideally, five to six treatments per day will begin to provide the necessary influx of new blood to the damaged, tightened muscle. This will expedite the repair and relaxation process that will allow the calf muscle to undergo the stresses of running without the residual buildup of waste products, toxins, and tightening that is all part of the normal cycle of muscular use and repair.

                 

                It is critical to have the muscle in a totally relaxed state while treating it. When sitting down, life the thigh off the floor with the foot free hanging. Let the toe point downward. This will allow the calf muscle to be relaxed. This position is also possible when laying down. When standing put the foot on a stool or chair and make sure the knee is behind the heel instead of ahead of the toe. This will allow for maximum relaxation when applying pressure.

                 

                Finally, treatment should not only be done when pain, tightness, or injury is present. This treatment should become a habit for all runners, since calf problems are truly in epidemic proportions. The calf undergoes excessive stress and recovery support with this treatment will provide the insurance you need to stay on the road instead of injured list.