Gentle run to test recovery from calf strain

[Knitruntalk]

I have not run fir 10 days as I picked up a calf injury last week. I have been walking each day and using a rowing machine to keep active.

This morning the calf felt fine except for a slight tightness. So, I risked a short, slow jog/walk this morning . I started with more warm up exercises than normal and a brisk walk before a very gentle jog. I walked some of the steeper sections as I could fell a bit if a pull on my calf. It felt good to be running again. I managed about 2k on the grass paths on our local common and then I headed out on the footpaths. Big mistake. Within a few metres I could feel a twinge in the calf so I eased off and walked home. Perhaps I was running quicker on the pavements. Whatever the reason for the rings I think I am going to have to rest fir a few days an ease back into running more slowly.

[nowster Graduate10]

Have you been doing any calf-specific exercises whilst you've been "resting"?

[Knitruntalk 60minGraduate in reply to nowster]

Yes, calf stretches and ii've tried rolling my calf on a bit of tubing (a offcut of a downpipe). I have had a calf injury before I think I have just been a bit impatient and need to give it longer to fully recover

[Grannyhugs Graduate10]

Good call to stop at first sign of trouble. Using a roller on your calf is great for stretching out those muscles, you could use it also after walks and rowing otherwise the muscle will just keep getting tighter. Happy running 🤗

[Beachcomber66 Graduate10]

For really knotty bits I use a massage ball trapped on the floor underneath the outside of my calf (legs stretched out sitting down). I rotate my ankle a few times and then move the ball a bit further down the line of my tibia and repeat until I reach the end of my calf muscle. You can feel it loosening things up. Works for me.

[Dexy5 Graduate10]

Ooch ! If you can afford it (around £50) , I would book an appointment with a sports physio to find out exactly what you are dealing with and how to go about correcting it. I know using a roller can make some injuries worse. In the end it can be quicker to follow an expert’s advice than trying to second guess the problem.

Good luck

[Sandraj39 Graduate10]

I agree with Dexy - advice from a sports physio would really help your recovery. I had a nasty calf tear years ago now - and key to my recovery was allowing it time to heal and repair. I was also given various exercises by the physio to build up strength (when the time was right). I couldn’t run for 3 mths 😱 but am glad to say I have never had a recurrence of the injury since, so be patient - you will get back out there but it’s not worth risking making the injury any worse by going back too soo. Good luck.🙂🤞

[Knitruntalk 60minGraduate]

Thanks for all the suggestions. I am planning to take at least a couple more weeks off from running, and do plenty of calf sketches. I will then start with some short gentle runs, maybe revisiting some of the C25K runs. I have definitely been too impatient to get running again. I checked, last year when I had a similar injury I took almost 6 weeks before I was running at my normal distance/pace. I have also perhaps not been taking as much time as I should with before and after run stretches and warming up/cooling down. It's a good reminder that at my age, 66, I maybe need to be more careful and not take my new running legs for granted.