How to return from a calf strain well?

[CBDB]

Hia running friends! I could use some wise advice from the running community on here.

★ What running apps or podcasts do you use that motivate you to return to running in the post-IC recovery phase?

★ Specifically, I want to use jeffing to get me back to where I was, but I don’t want to use the C25k app, as I want to rather hear a voice that guides me through my come-back journey (rather than a first arrival journey) if that makes sense. So ideally, I would like a recovery version of the C25k app. Are there any out there?

The longer context: 

I am returning from a calf strain. (My sterling 😉 detective work of how I got to the point of getting a calf strain is documented here healthunlocked.com/bridgeto... )

After the strain incident (whilst walking!), I could almost not walk and had to limp home.

WEEK 1 was taken up by resting, icing and only upper body dumbbell workouts. By the end of this week, I could slowly walk without any pain.

WEEK 2 was last week, and I started gentle indoor rowing and daily yoga. I could still feel the area of pain, especially when calf stretching (gently).

WEEK 3 will be the upcoming week. I’ve pondered about going out for a run, but after some more reading specifically about how scar tissue of strains can create vulnerable spots and thus likely reoccur, I think I should rather - continue to indoor row, slowly increasing in intensity - continue daily (almost) yoga - add calf/leg strengthening routines

WEEK 4 will be about slowly getting back to running, using the jeffing walk-run-walk method. Jeffing will give me the sense of continuing (rather than starting anew) and also exploring something new for future longer runs, as I’ve not seriously jeffed since the C25k program itself. 

So in preparation for week 3, I am about to order a step, taking this enforced stint on the IC as the excuse to buy the step I’ve wanted for quite some time. Hubby poopooed the idea, suggesting I could use the stairs. But it is really not the same, right? (There is also the benefit of the step going to be placed below the bedroom sash windows, the top handle of which I cannot reach without a step) Hubby was actually more keen on a massage gun, so that might also end up on our joined Christmas list. 

BACK TO RUNNING: So, running community, do you have some tips on what jeffing apps or plans or programs or podcasts to use when coming back from the injury couch? Thoughts, ideas, and tips are all welcome. 

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 THE WHOLE SERIES:

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 How to return from a calf strain well? 

Part 1 healthunlocked.com/bridgeto...

Part 2 healthunlocked.com/bridgeto...

Part 3 healthunlocked.com/bridgeto...

Part 4 healthunlocked.com/bridgeto...

Part 5 Mulling over this year’s running stats healthunlocked.com/bridgeto...

Part 6 Ice Breaks healthunlocked.com/bridgeto...

Part 7 Reaching my fairy house on Christmas healthunlocked.com/bridgeto...

Part 8 running with a cold and … speaking of walking …  healthunlocked.com/bridgeto... 

Part 9 Familiar routes and new habits healthunlocked.com/bridgeto...

Part 10 By now, who’s counting? healthunlocked.com/bridgeto...

Part 11 I’ll call it a finish! healthunlocked.com/bridgeto...

[RunWillie Graduate10]

Hi CBDB

Sorry about your injury 😢 Have you seen a physio? Hubby has just had a calf injury & was not allowed to run for 6 weeks based on the physio advice. You’re right that it’s an injury that can reoccur if you go back too soon.

[CBDB Graduate10 in reply to RunWillie]

Thanks for this. Not this time.

I’ve been here before and had visited the physio at the time. And that was really useful, but so now I believe I know what the physio would advise and I’m certainly following the advice.

I am pretty sure it is a light calf strain, so just one where I need to take care of it whilst returning to run.

If I didn’t know what I need to be doing, I definitely would, but in terms of physio, I think I pretty much know what I need to be doing.

Just what apps will be able to keep me motivated or entertained whilst returning to my former 5k glory (and in the long run 10k distance) , that is my concern at present.

But thank you! I’d definitely see the physio if this was my first time. And I will consider it if I do not see progress. Thank you 🥰👍🏽

[Doris8 Graduate10]

after I had t run for a while and injured my hip I did the couch2 5km agsin from the beginning. Have your heard of Jeff Galloway he uses the runwalkrun method and there. Is a beginners. And there training for 5 km and 10 km. I did t use it but it’s interesting. Think there’s an app as well. mr D got a massager for his hamstring. I need my step for reaching , too wee. Never thought I could use for step exercises. Good luck. Hope you get back to your running .

[CBDB Graduate10 in reply to Doris8]

thank you! Yes, Jeff Galloway’s run-walk-run method, that’s what I think I would like to explore for my return. Will look for the app! Thank you.

[CBDB Graduate10]

I think I have found a plan that might be right for me.

MY RETURN TO RUNNING PLAN:

I got the following Jeffing (Run-Walk-Run) plan from UK based James Dunne, designed for the returning runner. See kinetic-revolution.com/retu... 

So I think I’ll be following this beginning next week or the week after.  

★ Week 1: 3 sessions of: (Run 1min : Walk 1min) x 10

★ Week 2: 3 sessions of: (Run 1min 30sec : Walk 30sec) x 8

★ Week 3: 3 sessions of: (Run 2min : Walk 30sec) x 8

★ Week 4: 3 sessions of: (Run 3min : Walk 1min) x 8

★ Week 5: 3 sessions of: (Run 4min : Walk 1min) x 8

★ Week 6: 3 sessions of: (Run 5min : Walk 1min) x 6

★ Week 7: 3 sessions of: (Run 10min : Walk 1min) x 3

★ Week 8: 3 sessions of: (Run 15min : Walk 1min) x 2

★ Week 9: 3 sessions of: Run 20min non-stop

★ Week 10: 3 sessions of: Run 25min non-stop

★ Week 11: 3 sessions of: Run 30min non-stop

★ Week 12: 3 sessions of: Run 35min non-stop 

IMPORTANT RULES TO FOLLOW

1) All running to be completed at an easy pace.

2) No speed work until you complete this ‘return to running’ phase!

3) Don’t run on consecutive days – give your body time to recover.

4) Make sure you focus on form throughout each run, especially as the durations increase.

5) During each run, stop at the first sign of any discomfort. 

6) CBDB’s additional rule: Run at least 3 times a week. If you do not manage 3 times per week, repeat the week. 

7) CBDB’s additional rule: Stretch after every run and row  

8) CBDB’s additional rule: Cross Train per Week at least 3 sessions of gentle yoga and at least 3 sessions of gentle rowing (or targeted workouts)

Instead of a dedicated app, I’ve programmed these into Runkeeper. So I’m thinking this might be a good solution.

Not specifically a completely new experience, but new enough?

Runkeeper

[Beachcomber66 Graduate10]

I can’t offer any advice CBDB, but I can comment on my recent experience. I pulled up with a calf problem on a 10 mile run; because the run was important to me, I found a way of continuing the run! That isn’t something I would usually do. I later saw the physio and she worked on the knots; 2 sessions, and then I started off with short runs, on physio’s advice (a couple of 3ks followed by extension to 4, 5, 6 and 7k). So no run walks. I “felt” the calf a bit at the start of my 7k run; I was running in shorts in pretty cold weather, so I will not make that mistake again. It eased off as I ran, and I made the 7k comfortably. So much depends on how bad the injury is and where you were in your running journey pre injury. If your plan makes you feel good about the path you have chosen, I would just go for it. The last thing anyone needs is repeat injuries, so it is best to err on the safe side.🤞 it is fixed quickly.

[CBDB Graduate10 in reply to Beachcomber66]

Thank you. That’s great advice. I’m also thinking of adding a few calf massages and roller sessions into the mix, or even a trip to the physio. So great to be made aware of this. Thank you!

[Beachcomber66 Graduate10 in reply to CBDB]

I am doing daily exercises. Warm up dynamic ones first, then stretches (so as not to make the problem worse!). Calf raises work well for me.