I had a great trail run today until about the last half mile. I was working on something new, trying to improve my running efficiency (more on this in another post). As I result, I was attempting to change my stride and was moving a little faster than I typically do. Everything was going just great until I felt something give in my right calf muscle. If you have been following my blog you know I have struggled with my
left calf muscle. The left side has been feeling great. Now I've injured the
right side. I guess injury comes with the territory!
I will see how I feel tomorrow. If it still hurts I will probably bike instead of running. Based on the experience with my right calf muscle, biking didn't seem to bother it. But I will play it by ear (or by leg) and decide tomorrow.
Have you struggled with calf muscle injuries? If so, what do you do to help them heal or to reduce the probability of a future injury?
My calf injuries in the past have always come from over-use or under-stretching. Based on what I've been reading, I'd say your legs need a rest. Both of them. And I'd also plan on a full rest day too. As in doing nothing. It's hard sometimes, but you do need to reward yourself and let your body recover. Too much, too fast, too soon usually means a prolonged injury.
ReplyDeleteAs for my calves specifically, I don't stretch before a run but stretch after a run. Anything longer than 3 miles and I need to at least do something. I'll place the ball of my foot on a solid, vertical surface and lean into the wall until I feel the calf stretch. I've seen some people do the same stretch but they'll use the ground as their "vertical" surface.
Warm up 5 mins. then streach each leg 5 times each mussel. then start your run. Try this one time and you will notice big difference in run. As far as you calf stand in shower and let ice cold water run on your calf as you face wall and streach keeping heels on floor of shower. Do this after every run or try a cold soak in tub or cold body of water near where you run. Also follow all runs withs long stretch and eat as soon as possible with lots of water. Then do ice at regular intervals 20 on 20 off as many times as you can through out day. This has all worked for me in Ultra training as well as IronMan training
ReplyDeleteActually, my calf muscles are the only parts of my body that I HAVEN'T managed to injure yet!
ReplyDeleteLike TK42ONE said before me, I'd definitely recommend some down time to let your body heal itself - the last thing you want to do is turn it into a chronic injury that you'll have to contend with for the r est of your life.
Even though it is hard, I recommend some rest.
ReplyDeleteI learnt the hard way that resting a few days can save you from a forced rest of months!
Also: re left vs. right side. Sometimes, one side is the one who has problems. So you struggle with your left calf. But guess who is picking up the slack? The right calf. And so, all of a sudden, the injury to the right side, because though it was well-aligned, it went into overwork to compensate.
Now I do not know whether this happened to you, of course...
Thanks for the follow on twitter, I followed you back and discovered your blog.
Good luck!!!
Most muscle type injuries are from over-use. First - rest until it's better. Pushing too hard too soon will only result in a longer term injury. Second - try not to push so hard so often. A good training program only has one or two hard sessions per week. The rest of the time you should be doing easy (to the point where you can carry on a conversation while running) runs. And please please please follow your plan and take the prescribed rest days! Your body will thank you.
ReplyDeleteI strech after a run. I find it really hard to strech before a run and sometimes feel i might pull i a muscle if i try too hard. once a week, after a run Itake a bucket of hot water and keep adding rock salt to it till it doesn't dissolve any more. soak my legs in it for about 15 minutes. massage the muscles that hurt.
ReplyDelete