Post calf strain

[Gottamakechanges]

Hi. I've been following Bridge to 10k for the past few weeks after completing C25K in April. However, I got a calf strain on my first 7 km run. It came right at the end and tbh just felt like a bit of cramp. So, 3 days later, I did my next run and had to pull up after 1 km. That was 8 days ago. My calf feels fine now. When I do a gentle stretch I notice a slight pull behind the knee but walking and going up and down stairs is completely pain-free. So, I'd love some advice if possible on a) can I get back to running and b) should I just do some short 2 to 3 km runs for a week or so? Many thanks 🙏😘

[Mummycav Administrator Graduate10]

morning Gottamakechanges …well done on your progress..and sorry to hear about your calf strain, I’ve never had that but it doesn’t sound pleasant!!?! If it were me, I’d d exactly what you suggest and do some short 2/3km runs and see how it feels making sure you’re stretching before and after each run..let us know how you get on

[Gottamakechanges in reply to Mummycav]

Thank you. I'm very conscientious about post stretching but I normally just make my beginning 5 min walk brisker and brisker and use that as beginning stretch. Think this proves, as you suggest, that I need to start doing specific pre-run stretches. Looking forward to getting out there again. 🙏

[Oldfloss Administrator 60minGraduate]

Well done... and do take care of that twinge...some short. gentle runs could be the way to go..

[Gottamakechanges in reply to Oldfloss]

Thank you, can't wait though my calf stiff this pm after a longer (painfree) dog walk this morning, so perhaps I need a few mire days. Sigh. 😘

[Oldfloss Administrator 60minGraduate in reply to Gottamakechanges]

Trouble is, we may think things are healed but then going out again, can exacerbate the problem.

We're not medical experts so cannot advise, but I had a calf twinge, did everything right, by the book,. felt okay, but then a run out, kicked it off again. I ended up seeing my sports physio... and it was a while recovering.

There are some great calf exercises on the S and F forum, but again, may do more harm than good.

If it doesn't ease, or feel more comfortable, then do, maybe, get some expert support... GP or Physio ?

[Gottamakechanges in reply to Oldfloss]

As luck would have it, I already had an appt booked for tomorrow with the guy who I see every couple of months to keep everything in its place. Looking forward to that. Thank you for your counsel. 😘

[Oldfloss Administrator 60minGraduate in reply to Gottamakechanges]

That's great 👍

[MissUnderstanding Administrator Graduate10]

Just a quick bit of encouragement that grumbles and setbacks are a normal part of recovery. You’re not back where you were when it happened. You’ve made progress and you will again.

If you haven’t already seen your guy, it’s worth asking how much pain for how long and at what point in your run is ok. When I was recovering, I had really clear guidance and it allowed me to tell myself “the physio says this is ok and it’ll pass in a minute or two, and I’m not damaging myself, and I’ll stop when I’ve been told I have to if necessary”. That meant I felt much safer when I was starting running again and I was able to run through grumbles as I warmed up and on to a pain free run. It might be that for you, no pain is acceptable but it’s worth getting advice.

Good luck with the appointment and the recovery!❤️‍🩹

[Gottamakechanges in reply to MissUnderstanding]

He's told me to give it another week. It's a problem in the soleus. Had a great treatment (though massage part was rather challenging) and he's given me some stretches to incorporate into my run prep/cool down. Bit of patience required but no real harm done. Thank you for your advice 😘

[MissUnderstanding Administrator Graduate10 in reply to Gottamakechanges]

Oh you have my sympathy! I was expecting a lovely relaxing massage with nice smelly stuff and music. It was like being beaten up!! Good motivation to keep up with the exercises to avoid any more!!!

Patience isn’t always easy to find (neither is sensible ness when you’re building back!) but it does pay off. Good luck!

[drl212 60minGraduate]

Glad to hear that you already had an appointment with your health professional. Another week's rest and hopefully you'll be off and running.

[Gottamakechanges in reply to drl212]

Thank you! 🙏