Hi everyone, just after a bit of a vent and maybe some advice really.
I attempted week 5 this morning with a bit of trepidation. Once I got started though I felt great, it was a cool breezy morning, my breathing was under control and my legs found a nice rhythm. I'd parked at my local beach and planned to run alongside the beach in one direction until halfway through the podcast and then turn round and head back to the car. My calf muscle had other ideas. I was right at the furthest point when I'd not long turned round, halfway through the second five minute run feeling good when I felt my calf muscle give way. It was pretty painful and stopped me in my tracks and I had to literally hobble 2k back feeling frustrated, sore, upset, dejected and absolutely freezing
Anyway I don't know what caused this injury, I certainly wasn't going fast and I did the usual warm up and a little stretch! Just wondering how I can help it recover and how long I should rest it for and how I can prevent it happening again. I'm actually itching to get back out there!
Written by
JennyH10
Graduate
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13 Replies
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Whatever you do, do not attempt to run for a few days and I'd ideally say leave it a week. You could risk making it far worse if you do. Ive lost 3 months of running because of calf problems. Spent £120 on physio that did nothing, if not handled right, you can make a small problem much worse.
It's hard to know what causes these injuries at times, particularly as you say you weren't going too fast and had warmed up properly. I do find having an Epsom salt bath helps with muscle aches and have seen people on here talk of foam rollers, more experienced folk might be able to give advice on using one of those. I would take each day as it comes and when it feels better get back out there. Good luck 😀
I have quite a collection of torture instruments, I have a TENS machine, a foam roller two hand held rollers, one that looks like its out of an Anne Summers catalogue. The foam roller HURTS ! lol, Im not convinced its not doing damage, but what do I know. The first approach is rest and I'd say rest for one full week, do not do any running, if you have a bike, use that, if you can get to a gym, maybe use the rowing machine. I can't emphasize enough the importance of finding a solution that suits you. I spent hours googling and trying and I am not 100% yet.
Believe me, patience is the key, worki on keeping your fitness level up until it feels right. When it does feel right maybe go back a week to walk/run/walk until you are sure it is right.
Sorry that you've hurt. Hope you feel better soon. I'm also on W5 and have had to stop due to injury. I've no knowledge on why you got hurt but all I can say is to take it easy and see how you feel in the coming days. Better not to force things. Like you, I'm itching to get back out there too!
R.I.C.E. is nearly always the answer. Rest, Ice (in the form of frozen peas or similar, not in direct contact with the skin), Compression and Elevation. Do not stretch the affected area but keep it mobile. Anti inflammatories can also reduce swelling and secondary complications.
As Mr Boltz says, be patient. Learning to run is as much about finding out how to treat our injuries as it is about doing the distance. I am trying to be patient as I slowly recover from a non running related injury. I know from experience that the slow and steady approach is the best route. Do some internet research while you are laid up.
I also got a calf injury W5R1 ... in the last minute of the 3rd run! I rested for just over a week, then went back to spinning at the gym. After 2 weeks I went back to W4 and took it very slowly - pulled a bit so I rested again. I'm now back to running pain free - still on W4 until I regain my fitness. Good luck!
Yup I'm recovering from a calf strain too, kept going out trying to run it off but after several limps home I resigned to the injury couch with no long walks or runs at all, it's now 4 days and it feels almost better but as a precaution I'm going to give it a few more days, I found a good YouTube video on massaging calf injuries which seems to help.
Thanks for the replies everyone. I'm snuggled up on the sofa with my poorly little boy who is off school so we'll definitely all be taking it easy for the rest of the week at least!
Calf feels absolutely fine now. Had a few short, gentle strolls during last week and I could feel it slightly straining/pulling/tightness but not actual pain up until Sunday but yesterday and today I have felt nothing at all, seems fine. I think I might go out tomorrow and have a slow gentle jog, see how it goes. I was on w5r1 when it happened, any suggestions for a good one to start back on that's not too hard but will give me a little confidence boost?
Oh my gosh, thank you for posting. I'm sorry you got hurt. I'm going to start W5 this week and I've been having some bad tightening in my calves. I got scared that my muscles were gonna give up on me. I'm glad that you got better sooner rather than later. I think I'll take a few days to get some more stretching in before I take on Week 5
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I fell w6r1 and bruised a rib.. gutted I can't get out! Hope you on the mend soon. X
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