Calf pain

[Laterinliferunner]

Graduated last week and have continued running about 30 minutes every other day, but I've developed pains in my calves and just couldn't run (or more accurately jog) for more than a few minutes yesterday. I've been doing a lot of walking too. Have I overdone it? Can anyone recommend any exercises to relieve the tightness in my calves? Thanks in advance.

[IannodaTruffe Mentor]

Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.

Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.

[Laterinliferunner Graduate in reply to IannodaTruffe]

Thanks for this. I haven't been doing stretches so it's important for me to do so now.

[Ian5K Graduate]

Is it pain or tightness? Simultaneously in both calves?

Stretching is to prevent tightness. I would be cautious using them as treatment for pain. Less likely to have injured both calves simultaneously by running but you never know. 🙂

[Laterinliferunner Graduate in reply to Ian5K]

It's tightness rather than pain, so I will do stretches. Thanks.

[nowster Graduate]

There are some stretches here:

foot-pain-explored.com/calf...

and some exercises here:

foot-pain-explored.com/calf...

However, if you're not improving after a few days, it's a very good idea to seek professional help (eg. physio).

[Laterinliferunner Graduate in reply to nowster]

Thanks for this. I will do stretches from now on. I hadn't been doing them before and I see how important this is now.