Calf problems and running.
Discussion
I gave up running ten years ago, due to repeated calf problems. I started again recently and once again I am having calf trouble.
I started out with 2k, then last week pushed it to 3k, but at 2k my left calf started to hurt. A week later and I have rested it / massaged it / stretched it. But at 0.5k today I got a twinge so stopped immediately.
My calves are very tight. If I do the "knee to wall" test I score poorly.
Is there any hope for me, or should I just accept that I will never run again?
On a serious note: when I started again about 7 year ago after a 30 year or more lay off, I suffered as you are now. Crippling pain after about 3k. Sometimes I limped on at a reduced pace or walked to the finish (5K Parkruns).
Stretches before you start help and eventually you'll find it doesn't happen anymore.
Stretches before you start help and eventually you'll find it doesn't happen anymore.
Louis Balfour said:
I gave up running ten years ago, due to repeated calf problems. I started again recently and once again I am having calf trouble.
I started out with 2k, then last week pushed it to 3k, but at 2k my left calf started to hurt. A week later and I have rested it / massaged it / stretched it. But at 0.5k today I got a twinge so stopped immediately.
My calves are very tight. If I do the "knee to wall" test I score poorly.
Is there any hope for me, or should I just accept that I will never run again?
Your issues could be sorted in 5 minutes with the right test. You are probably suffering from limited ankle dorsiflexion. The wall test is a waste of time. It’s a real shame we don’t have anyone like this in the U.K.. I started out with 2k, then last week pushed it to 3k, but at 2k my left calf started to hurt. A week later and I have rested it / massaged it / stretched it. But at 0.5k today I got a twinge so stopped immediately.
My calves are very tight. If I do the "knee to wall" test I score poorly.
Is there any hope for me, or should I just accept that I will never run again?
https://zaccupples.com/common-ankle-problems/
This one is a better video. He is pri trained they are super knowledgeable
https://youtu.be/luyDiMRoXNI
Edited by markcoznottz on Thursday 2nd December 20:10
markcoznottz said:
Louis Balfour said:
I gave up running ten years ago, due to repeated calf problems. I started again recently and once again I am having calf trouble.
I started out with 2k, then last week pushed it to 3k, but at 2k my left calf started to hurt. A week later and I have rested it / massaged it / stretched it. But at 0.5k today I got a twinge so stopped immediately.
My calves are very tight. If I do the "knee to wall" test I score poorly.
Is there any hope for me, or should I just accept that I will never run again?
Your issues could be sorted in 5 minutes with the right test. You are probably suffering from limited ankle dorsiflexion. The wall test is a waste of time. It’s a real shame we don’t have anyone like this in the U.K.. I started out with 2k, then last week pushed it to 3k, but at 2k my left calf started to hurt. A week later and I have rested it / massaged it / stretched it. But at 0.5k today I got a twinge so stopped immediately.
My calves are very tight. If I do the "knee to wall" test I score poorly.
Is there any hope for me, or should I just accept that I will never run again?
https://zaccupples.com/common-ankle-problems/
This one is a better video. He is pri trained they are super knowledgeable
https://youtu.be/luyDiMRoXNI
Edited by markcoznottz on Thursday 2nd December 20:10
So what do I need to do?
Louis Balfour said:
markcoznottz said:
Louis Balfour said:
I gave up running ten years ago, due to repeated calf problems. I started again recently and once again I am having calf trouble.
I started out with 2k, then last week pushed it to 3k, but at 2k my left calf started to hurt. A week later and I have rested it / massaged it / stretched it. But at 0.5k today I got a twinge so stopped immediately.
My calves are very tight. If I do the "knee to wall" test I score poorly.
Is there any hope for me, or should I just accept that I will never run again?
Your issues could be sorted in 5 minutes with the right test. You are probably suffering from limited ankle dorsiflexion. The wall test is a waste of time. It’s a real shame we don’t have anyone like this in the U.K.. I started out with 2k, then last week pushed it to 3k, but at 2k my left calf started to hurt. A week later and I have rested it / massaged it / stretched it. But at 0.5k today I got a twinge so stopped immediately.
My calves are very tight. If I do the "knee to wall" test I score poorly.
Is there any hope for me, or should I just accept that I will never run again?
https://zaccupples.com/common-ankle-problems/
This one is a better video. He is pri trained they are super knowledgeable
https://youtu.be/luyDiMRoXNI
Edited by markcoznottz on Thursday 2nd December 20:10
So what do I need to do?
markcoznottz said:
Louis Balfour said:
markcoznottz said:
Louis Balfour said:
I gave up running ten years ago, due to repeated calf problems. I started again recently and once again I am having calf trouble.
I started out with 2k, then last week pushed it to 3k, but at 2k my left calf started to hurt. A week later and I have rested it / massaged it / stretched it. But at 0.5k today I got a twinge so stopped immediately.
My calves are very tight. If I do the "knee to wall" test I score poorly.
Is there any hope for me, or should I just accept that I will never run again?
Your issues could be sorted in 5 minutes with the right test. You are probably suffering from limited ankle dorsiflexion. The wall test is a waste of time. It’s a real shame we don’t have anyone like this in the U.K.. I started out with 2k, then last week pushed it to 3k, but at 2k my left calf started to hurt. A week later and I have rested it / massaged it / stretched it. But at 0.5k today I got a twinge so stopped immediately.
My calves are very tight. If I do the "knee to wall" test I score poorly.
Is there any hope for me, or should I just accept that I will never run again?
https://zaccupples.com/common-ankle-problems/
This one is a better video. He is pri trained they are super knowledgeable
https://youtu.be/luyDiMRoXNI
Edited by markcoznottz on Thursday 2nd December 20:10
So what do I need to do?
I had to stop running and rugby about 20 years ago for the same reason. In my case the calf pain (felt like very severe cramp and would last for several days) was eventually diagnosed as collapsed arches (flat feet). I’m sure there is a technical term but I don’t remember it. Custom orthotics worked for me day to day but severe pain would return within half a mile or so if I tried to run.
Over the years I tried several times to get back into running but always the calf pain returned. But a couple of years ago I decided to go for it again, successfully this time. Key for me was to really take it steady, increasing distance only very gradually. I bought some compression calf sleeves - they look ridiculous but possibly help a bit. Also lots and lots of calf raises and regular use of a foam roller. And proper running shoes are a must, still using the orthotics in my case.
I now run 2 or 3 times per week and am building up to a half marathon next year. I am a lot slower than I was 20 years ago but who cares!
That was a very long way of saying don’t give up. If 3k causes you pain stick to 2k for a few weeks and only increase very gradually. Running has kept me sane over the last 18 months so I really hope you can get back into it.
Over the years I tried several times to get back into running but always the calf pain returned. But a couple of years ago I decided to go for it again, successfully this time. Key for me was to really take it steady, increasing distance only very gradually. I bought some compression calf sleeves - they look ridiculous but possibly help a bit. Also lots and lots of calf raises and regular use of a foam roller. And proper running shoes are a must, still using the orthotics in my case.
I now run 2 or 3 times per week and am building up to a half marathon next year. I am a lot slower than I was 20 years ago but who cares!
That was a very long way of saying don’t give up. If 3k causes you pain stick to 2k for a few weeks and only increase very gradually. Running has kept me sane over the last 18 months so I really hope you can get back into it.
I had calf problems for a number of years through my 30s. Very frustrating. I am now in my mid 40s and fit and active, and I without calf problems.
Get a skipping rope and use it a few times a week -if you can, do two feet and one foot, mix it up.
Do some whole body strength training. Combined with good form, it can make a huge difference to your resilence and efficiency.
Use a roller, on the backs of your calves and hamstrings and on the side and fronts of your calves and thighs.
I also wear low/zero heel drop, thin/zero cushioned footwear at almost all times, which may help with foot and lower leg function.
Get a skipping rope and use it a few times a week -if you can, do two feet and one foot, mix it up.
Do some whole body strength training. Combined with good form, it can make a huge difference to your resilence and efficiency.
Use a roller, on the backs of your calves and hamstrings and on the side and fronts of your calves and thighs.
I also wear low/zero heel drop, thin/zero cushioned footwear at almost all times, which may help with foot and lower leg function.
Louis Balfour said:
It was forefoot strikes that started my problems. I could run okay until a physio corrected my running!
Fore/mid-foot striking is the correct (and smoothest, least pounding, most efficient) way to run. Heel striking without shoes would be crippling and can cause knee and hip injuries long-term with shoes on, although some people can get away with it.It can take a lot of conditioning for people who have been used to wearing shoes and trainers with a high heel to toe drop.
MC Bodge said:
Louis Balfour said:
It was forefoot strikes that started my problems. I could run okay until a physio corrected my running!
Fore/mid-foot striking is the correct (and smoothest, least pounding, most efficient) way to run. Heel striking without shoes would be crippling and can cause knee and hip injuries long-term with shoes on, although some people can get away with it.It can take a lot of conditioning for people who have been used to wearing shoes and trainers with a high heel to toe drop.
Louis Balfour said:
Is that actually correct? I used to heel strike, the physio taught me not to, I was unable to run. I also believe that long distance runners heel strike (in shoes anyway).
It is correct. It may take time to condition/adapt, but heel striking is not ideal - Every step results in a shock load to a heel and straight leg. I did and suffered knee and hip problems in my early 20s.
I now run like the form on the right, lighter on my feet, and with a quicker, shorter, forward stride, even for distances beyond a marathon, and don't have problems.
MC Bodge said:
Louis Balfour said:
Is that actually correct? I used to heel strike, the physio taught me not to, I was unable to run. I also believe that long distance runners heel strike (in shoes anyway).
It is correct. It may take time to condition/adapt, but heel striking is not ideal - Every step results in a shock load to a heel and straight leg. I did and suffered knee and hip problems in my early 20s.
I now run like the form on the right, lighter on my feet, and with a quicker, shorter, forward stride, even for distances beyond a marathon, and don't have problems.
Louis Balfour said:
MC Bodge said:
Louis Balfour said:
Is that actually correct? I used to heel strike, the physio taught me not to, I was unable to run. I also believe that long distance runners heel strike (in shoes anyway).
It is correct. It may take time to condition/adapt, but heel striking is not ideal - Every step results in a shock load to a heel and straight leg. I did and suffered knee and hip problems in my early 20s.
I now run like the form on the right, lighter on my feet, and with a quicker, shorter, forward stride, even for distances beyond a marathon, and don't have problems.
I have personally experienced the exact same thing and got through it.
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