After achieving my first slow 10k in mid April and having run an additional 3 10ks every other week I increased my next long run to 12k and then for some reason my next long one to 14k.
After the first 10 my heel felt strange but subsequent runs were ok. Then after feeling great on the last 14 my calf muscles started to complain at home. Very heavy and tight feeling such that I have taken the week off from running to let them settle down.
I am enjoying the longer runs so don't really want to drop them off completely but am unsure why I am getting this issue with my calf muscles and do not want a recurrence as it interferes with the run routine.
Is this a case of too far to early or are there some recommended stretches I need to incorporate post/pre run to keep things healthy or does anyone have any other ideas.
Written by
Richard7
Graduate10
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Sorry to hear your calf muscles are protesting, Richard. I suffered tight calf muscles when I first tackled hills. Calf raises and heel drops off a step three times a day plus foam rolling (I used a sports massage stick, as once recommended by Oldfloss). It seemed to help me, as they are reasonably okay now.
Resting up is good, but do some gentle (very gentle) stretching too. I am no expert, so you could go see a sports physio to find out if something is causing this (ie a weakness in another area - apparently gluteal weakness can cause your hams, quads and calf muscles to take up more strain).
Thanks Sadie - could be brought on by nursing my niggly knee. I think stretching seems the logical post run activity that I have not been good at. I would like to avoid the SM expense at the moment.
Plus toe lifts and heel drops...Stand on the bottom stair facing up. Heels off the edge of the step. Go up on your toes (hold onto the wall or bannister) hold, then back to level. Then drop your heels gently just enough to feel the stretch, hold then back to level.. Repeat a few times.
Foam rollers are good but find out how to use properly first.
Sorry about that. I'm a bit limited at the moment in what I can add so I've put the how to run c25k info from iannodetruff. If you scroll down you will find the info on stretching amongst other useful stuff.
A other vote for the foam roller! I have started foam rolling my calves a bit, I can't be certain it's doing anything but I didn't ache at all in the days following my longer run last week. I'd usually ache a little after increasing distance for the first time, so something is helping! Might be worth trying one out. You can get a foam roller pretty cheaply in the discount type shops, I got a knobbly Karrimor one from Sports Direct.
I've been trying to respond here but keep getting logged out! So here goes once again.
I've got this atm and it's most likely overuse so rest is key before its gets worse and becomes Plantar Fasciitis (sorry can't seem to link on the site atm).
I rested from running for two weeks and then eased into a couple of slow 5K's. Apart from a 10K race I'm still doing 5K's on the advice of my physio. This is now 5 weeks! But this is what you can do.
1. Do the heel rise/drop for a hold of 30 seconds x 3 reps twice a day.
2. Every day use a foam roller on your calves or a tennis ball while sitting on the floor.
3. Roll a golf ball under your foot to release the tight fascia.
4. If you can, invest in a sports massage. This works wonders for tight muscles. If you can, have one once a month if you're starting to run longer distances.
5. Stretch calves, ankles, feet and soleus every day. Just ask Mrs Google for appropriate ones.
6. My physio has suggested ankle strengthening exercises too like standing on one leg for 30 seconds and progressing to doing it with eyes closed. Or standing on a wobble board at the gym.
Cross train and keep sane. You will return but in the meantime don't run however tempting it is.
Of course unless you're diagnosed you could have something different but your symptons sounds like mine so that's my unprofessional suggestion 😕
Thanks IP .. have read twice and will have a good ponder tonight. Had hoped to do a 5 this weekend but your words are making me think. Might be best to get it sorted and build up again. Think .. think .. think!!
You might be ok this weekend. Try a slow jogette or walk/run and you'll know if you need to stop. On my first run back I did a 3K walk/run and then rested two days before trying a 5K. Your body will tell you what to do and all you need to do is listen carefully 🙂
My calves get tight and knotty after a run too, especially with the hills round here. I have to admit that, shame on me, I haven't done ANY stretches since I started running and haven't suffered in the slightest for my negligence. But the roller wand is a godsend. I did have one of the big fat rollers, but this is way better.
Thanks Flick added to my wish list. I have a fatter roller but it is awkward to use especially when the dog takes up the floor space I want to use this would certainly be simpler to use.
After a 9-10 day break (depending on how you count) I went out for a short 1k run this evening as legs were feeling significantly better. Lots of stretching and rolling during the week and post runnette. If all ok still tomorrow then will start to gradually build up my distance again with some solid 5ks before extending up again.
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