I think I’m going to have to stop for a week... - Bridge to 10K

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I think I’m going to have to stop for a week or so :(


I’ve finished couch to 5k and am one run away from doing three weeks of consolidating runs BUT I think I’m going to have to stop for a bit. I pulled a muscle in my calf in January. I hadn’t even started running then! It was from doing step ups. I couldn’t even walk on it for about three weeks. In the last couple of runs the same muscle has started twinging again so I think I’m going to have to stop for a bit which is a shame as I am loving running and would like to go into the 10k plan. Has anyone had similar injuries? Will taking a week off hamper my running much? Will it heal eventually or will I be stopping and starting forever? I’m looking into compression socks - are they good? Thanks very much!

6 Replies

A week off won’t hamper your running. Do lots of stretching (ie eccentric heel drops) and rolling it should help. You can get special massage sticks to roll the calf but a rolling pin would work too. Roll over the muscle in long, slow strokes, when you get to a sore spot, hold for a bit until you feel it release a bit then continue. I had a period when I first was ramping up my mileage and my calves were so sore it was hard to walk but I got it sorted out and tend to do eccentric heel drops and calf stretches in my post run stretches and it helps. I haven’t really had any further issues since (quickly knocks on wood). I have no experience with compression socks but I know others do and will likely be along shortly to offer up some advice.

jimmersGraduate10 in reply to SaskAlliecat

Thank you! Glad to hear you managed to overcome it. I’ve been a doing a warm up including eccentric heel drops since hurting my leg the first time. But haven’t tried any rolling. I’m off to get the rolling pin! Thanks!


It will heal eventually, but sounds like quite a serious strain if it still hurts now? Have you considered seeing a sports physio? Calf strains can be a bugger!

I had a very mild strain a couple of months ago, and rested for two weeks or so - no running. Foam rolled (using a massage stick) and heel drops and calf raises - but very gentle does it! - helped me. Still twinges a bit now. Whatever you do, don’t run until it has completely healed and do consider seeing a physio...

Hope you it heals quickly, but patience will pay off!

jimmersGraduate10 in reply to Sadie-runs

Thank you! It hasn’t really hurt since I started running but I sped up to climb a slope a couple of runs ago and it’s been twinging since. I’m just trying to be sensible and avoid any longer term injuries!

Sadie-runsGraduate10 in reply to jimmers

Ah, I see! I think I brought mine on by running up hills too speedily and too early in my running career. I think a prior calf strain can continue to twinge for a while. A week off running and those exercises mentioned should see you right. 👍


My advice is to see a sports physio as soon as you can. Mine cost £44 for a session and was money well spent and they will determine exactly the problem and give you ways to solve it. My problem was the soleus muscle (between the knee and the heel) needs strengthening . They want you to be able to keep running and will encourage this if possible. Good luck.

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