Calf injury/running downhill technique - Couch to 5K

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Calf injury/running downhill technique

Mitchm77
Mitchm77

Last Wednesday evening, (5 days ago) in the final minute of 25 minutes for Week 6, Run 3 I pulled my calf muscle. It turns out there’s a way of running downhill! Who knew?! 🤷🏼‍♀️

It’s feeling ok now... is it too soon to run or should I just rest a little longer?

5 Replies
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linda9389
linda9389Ambassador

Up and downhill create a huge impact on your muscles and joints. Hopefully it's a minor pull and will heal soon. Do remember to warm up well before your run and then ease into it gradually - especially when being mindful of a previous injury. Wishing you all the best.

Mitchm77
Mitchm77 in reply to linda9389

I ran again on Tuesday evening and unfortunately after just over a mile into the run, it pulled again. It’s worse than last time and still really hurts 😫

linda9389
linda9389Ambassador in reply to Mitchm77

Ouch. That's not what you hoped for. Fastest and best help would be a physio, but alternatively you can rest until it doesn't hurt, then start gentle walking and build up to brisk walking and not attempt running until there is no pain after 30 minutes brisk walking. Ice and ibuprofen may help initially. Foam rolling may also help. Don't despair. It will heal and you will be able to run again. Patience is key, good luck 😊

Mitchm77
Mitchm77 in reply to linda9389

Thank you. Was on W7R1, so I may go back to W4 or 5 once I start again 😔

linda9389
linda9389Ambassador in reply to Mitchm77

See how long you're out for it may be worth starting at w1r1, w2r1, w3r1, w4r1 and then see how you go.

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