C25k graduate and now a bloomin Calf strain - how do I get back to it?

[suziefb]

I graduated on the 11th Feb, and then planned on consolidating for a few weeks to feel good about how far I had come, so did 35mins on the 14th, 38 mins on the 18th, 25 mins on the 21st, and about 25 on the 23rd all good. Then on the 26th went on a very gentle run and my calf felt slightly tight for about 1 min and then went bam and hurt so I stopped. I had done about 1k including the 5 min warm up walk and had to get my husband to come and pick me up. So did lots of RICE over the next few days and after about a week could walk without limping again. I have tried a couple of gentle walks, up inclines as well and otherwise have been resting or dong some gentle pilates (not until the second week though). I went for a walk on Tuesday in my running gear thinking if it felt Ok I would jog slightly, and I always do plenty of stretches before and a 5 min walk at the start of the run but my calf felt weird so I didn't really jog at all, just had a 30 min walk. So now it is nearly 3 weeks afterwards I am going to try to do the same today.

Sorry about the rambling, but I am scared that it is going to happen again and that I have lost all my fitness after the 3 weeks rest and that after all my hard work I will be back to the couch!

Any other tips for what to do next and how to avoid injury again, and some of what you lovely people out here do best and some encouragement to not just go "well, that means I can't run so why was I trying you silly mare" would be invaluable please

[mrrun Graduate]

On the plus side it doesn’t sound as if something snapped in there, could be a strain but you’ll first have to find out exactly what’s causing it. In my case discomfort travelled from the calf to the heel and my physio diagnosed the Achilles problem. That is a stubborn healer and can visit repeatedly. The physio showed me three effective exercises and l didn’t even have to stop running although l had to adjust tempo and distances. My exercises would probably be ineffective to you, we are different, our injuries are different. Go and find the best physio in your area. You’ll probably pay for a few sessions but if all good afterwards you’ll be back and be more experienced. They’ll fix you, don’t worry.

[IannodaTruffe Mentor]

Don't panic.

You lose your fitness more slowly than it takes to gain it.

It sounds as if you are doing all the correct things to recover and you just need some patience. In the long term this will just look like a blip in your journey.

Is your pre run stretching dynamic? There is a suggested link between pre run static stretching and injury. See the guide to the plan for links. healthunlocked.com/couchto5...

Take care and you will soon be back out there.

[Tbae]

Hi Suziefb,

Sorry about your experience.

Hope none of it serious and you are listening to your body.

You mentioned warm up stretching,hope that is just gentle warm up dynamic stretching.🤔

When you run you work and contract your muscles and you have to gently static stretch afterwards to gently return them to their natural place.

Do not do this before you work/ run / contract your muscles.

That is a no no and will switch your muscles off and lead to injuries.

Visit nhs live- well, and much more.

Pre exercise and post exercise stretching.

Don’t worry but be sure of your preparation routine.Our bodies are so clever we even have mechanisms to protect us from overstretching but render the purpose in effective.

So no vigorous stretching pre exercise NO., and gentle post exercise YES.

Atb with your journey.

👊💥🏃‍♀️🌟👏👏

[suziefb Graduate in reply to Tbae]

Thank you everyone. Really useful advice as I was doing static stretches before so will swap to dynamic and be patient. I have booked a session with a physio and did another walk yesterday with tiny little bits of very slow jogging.

Not feeling nearly so gloomy about it today

[Tbae in reply to suziefb]

Your doing great.💥

Atb and take care of your amazing piece of kit.

I am repeating C25k w1r3 today.It is following Achilles injury on 23/01/19 with repeat grumblings and a stiff hip due to inactivity.

I just have had to back off my 15 one hour sessions per week to 4 sessions hopefully per week.

I have had to drop continuously daily running and strength to just the tried and tested C25k programme, 3 runs and one outside green gym session.

Atb with your session with your physio and your strengthen and repair.

You have to really work on the patience bit also.

👊💥🏃‍♀️🌟👏👏