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[mrsgilly48]

Hi everyone, just started my training and wanted to say hi. Been doing parkruns for good few weeks trying to get to magical 30mins, down to just over 31 mins. Then pulled calf muscle last week! Pain almost gone but same I hurt as earlier in year, am paranoid about stretching and warm ups but wondering any other tips? Had got up to 40mins running about 3.8 miles before found this plan. Just annoying not being to get out there!!!🤔

[Coddfish Graduate10]

It’s worth investigating specific calf stretches plus stretches for other parts of your leg and ankle (tightness in one area can manifest in a problem somewhere else). Plus of course having the right shoes for you and checking they are still providing support. When I start getting niggles it’s often a sign of shoe wear.

[Sadie-runs Graduate10]

Hi mrsgilly

I pulled a calf muscle a few months after graduating C25K back in 2017 – it was my first proper "injury" and I understand your frustration well! I was just getting into my regular running routine post C25K, and starting to see real improvements, so was annoyed to be halted in my tracks.

Even if the pain has mostly gone, you still have to be a bit cautious. I would say don't run until the pain has completely gone, and only then start doing some gentle calf stretching. If you can afford it, I would advise a sports massage too. I was told that this would help with the healing process (and with me, it did). I think was back out running again after around 3 weeks (though cannot remember entirely!) Once it was completely healed, I started to do some calf strengthening exercises, as I was determined not to suffer it again! (and I think that might be why I did – my calf muscles just were not as strong as they need to be). Calf raises (google them if you don't know how to do them) are really good, and you can do them in the morning and in the evening when you brush your teeth - strength training by stealth! I also now do heel drop calf stretches from a step after every run to stretch things out.

I think I pulled my calf muscle because of lack of calf strength, coupled with getting very tight calf muscles. The day I pulled it I had gone out for a run with tight muscles, you see. I now have a knobbly massage stick that I roll my calfs with if they ever get tight (but using it less and less now; since strength training, they are less inclined to get tight it seems.)

I hope some of this is of some help to you. I have been running for 21 months now, and am training for a half marathon. If there is one piece of advice "present me" could give "past me" is do some strength training! It really supports your running body.

Getting injured is part of the journey…don't despair! It will heal, you will run again. The key is to find ways to limit injury as much as you can and I am afraid (again!) the secret is strengthening your body. I used to resist this madly…😂

Sadie-runs x

[mrsgilly48 in reply to Sadie-runs]

Thanks in regard to strength training what kind of thing did you do?

[Sadie-runs Graduate10 in reply to mrsgilly48]

Well, the calf raises to begin with, as I felt they were my area of weakness! But that spiralled out into a Pilates class once a week – great for runners as it focusses a lot on core strength and glutes. I do recommend Pilates for strengthening. I have some small 1kg dumbbells at home so I now do weighted squats and lunges, as well as arm strengthening work. For runners, core and glutes are really the things to focus on, if you can fit it in.

I noticed a massive improvement in my running since I started Pilates.

[mrsgilly48 in reply to Sadie-runs]

I may try pilates its just finding the time! May try at home see if any routines on YouTube on tv

[Sadie-runs Graduate10 in reply to mrsgilly48]

It's worth trying to find the time for a class if you have not done it before. I do it at home now, but only after doing classes for a year. Oh, I found a good video showing calf raises on Youtube for you! These you can easily do at home, and you don't have to use weights.

youtube.com/watch?v=-M4-G8p...(Not working as expected?)

[mrsgilly48 in reply to Sadie-runs]

Thanks will and a go, been hanging off botton of stairs and standing in 1 foot on tiptoes, for sports physio next week

[Sadie-runs Graduate10 in reply to mrsgilly48]

Sounds like you have it all in hand! I wish you a speedy recovery and lots of lovely running in the future!

Sadie-runs x

[mrsgilly48 in reply to Sadie-runs]

Trying to do as much as possible as want to get back to running as miss it, really didn't think I'd ever say that!!! Always come back exhausted after run but love the feeling of being out in fresh air great destressor after busy day at work.