Annoying Injury

[Kirkie123]

So disappointed. Been running now for 3 months and hitting 5k most times however still no in 30mins. Not long into last nights run I get a pain just below my calf muscle. Tried to run through it but after 19 mins had to stop, pain was really bad. Managed to limp home and was unable to walk on it for the rest of the night. It is a little easier this morning but felling tight and still a little sore. I feel frustrated because I know I’m going to have to rest this. Scared I loose my fitness and frustrated I can’t run. How long will this take to heal.

[PhoenixRise Graduate]

Stay positive!!! Are you stretching your calves after each run with different/new stretches? I found my calves were tight and painful from W1 to W5 because running was new and I wasn’t stretching after the runs properly/long enough because of the pain. Stretching straight after my cool down walk worked for me to reduce pain (whilst the muscles are still warm) and even better if I was in a hot shower!

Here’s a link to easy to follow exercises: healthline.com/health/tight...

Don’t stretch when cold - it’s not good for you! So avoid stretching before you have got a sweat on from a gentle warm up.

I’ve also found massaging with Tiger Balm of an evening helps. Really get in there with pressure and work from your heel up towards your heart to increase blood flow. Even better if you can get someone else to do it (lay on your front) - just be prepared to hate it at first! BUT reap the rewards after when the calf relaxes and feels better!

Good luck!

[Kirkie123 Graduate in reply to PhoenixRise]

Thanks for that. Where do you get Tiger Balm

[PhoenixRise Graduate]

I’m sure you can still get Tiger Balm in Boots .... if you have one nearby. Or you can get from Amazon:

Tiger Balm, 30 g, Red amazon.co.uk/dp/B01N36X67C/...

It comes in red and white with the red being ‘stronger’. The white has more mint oil so is more cooling.

I prefer the red and put a little amount on my calves before a run. Don’t use lots! It warms up gradually and you can realise you’ve over done it when it’s too late!

[Mobiliseandmove]

Hey Kirkie123 ,

Sorry to hear that you're dealing with the pain below the calf.

Here's an exercise I recommend performing to strengthen the achilles tendon: youtube.com/watch?v=d2GgSoH...(Not working as expected?)

I'd also recommend adding bunny hops into your warmup:

youtube.com/watch?v=qSrnfSm...(Not working as expected?)

Aim to land on the ball of the foot before gently touching the heel to the floor with each jump. I'd recommend doing this once it has eased off a little. Let me know how this exercise feels. If you're always up on the toes, your heels hit the floor first, or they hit the floor pretty hard, it may indicate that HOW you run may be contributing to the pain.

Take care of yourself

Adam

[MontyMooDog Graduate]

I rub Deep Heat into my legs before I run and do stretching afterwards. Also bought a massage stick which is also good after trying my daughter's foam roller and not getting on very well with it.

[PhoenixRise Graduate in reply to MontyMooDog]

Give Tiger Balm a go!

[MontyMooDog Graduate in reply to PhoenixRise]

👍😂💪😁

[steviej99 Graduate]

Dont worry you wont lose fitness in a week or two. The rest will do you good. Main thing is to get that injury fixed so that you dont end up on the long term IC. Better to rest, get fully healthy and then build up again - injuries are always a "pain" (sorry) but you are determined and youll soon be back

[FitterFor40 Graduate]

You will be able to run again, as long as you listen to your body. Some great advice on these posts.