WK4 R3 finished but potentially picked up an injury

[SnafuDad]

In the very last 20 meters of tonights Week 4 Run 3 I felt a pain in my right calf. Not sure yet if it is just cramp or a more serious strain. Up until now I've been running every other day but think I should now take an extra day or two off. Any other advice is appreciated.

[Hidden]

Ouch SnafuDad been there chap it hurts, I think what I did was land wrong on my foot, I tend to heel strike when I run, I think I went off quickly on my toes and stretched my calf, and boy 🤫🤬 it hurts walking moreso, and gradients, especially up hill, I've now been running in compression sleeves and 🤞 so far so good...

[SnafuDad Graduate in reply to Hidden]

Thanks for the feedback.

[IannodaTruffe Mentor]

Rest up.Try some gentle stretching.

Do you normally stretch after every run?

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.

You could try a foam roller, but also keep fluid levels up.

[SnafuDad Graduate in reply to IannodaTruffe]

Thanks for the advice. I do try and stretch both before and after each session. Dynamic stretches before and static stretches afterwards. I try to follow the guidance but that said I'm not the most flexible of guys and have to admit that sometimes when I try to replicate the exercises its not always the correct muscles that seem to be getting stretched. LOL

Maybe I'll try one of those foam rollers.

[CI578 Graduate]

Because its only in one calf you could have pulled some fibres. Maybe rest couple of days then do single leg calf raisers then single leg hops and if OK should be able to continue running.

[SnafuDad Graduate in reply to CI578]

Cheers I believe that's good advice. Looking back it was probably a case of seeing the finish line and going that little bit too fast. I'm in my sixties now and my body has no problem reminding me but my brain still thinks I'm in my thirties. Despite all the advice on this forum I still need to do a better job of just running slower...

[Steady_Stevve Graduate]

I've had a similar problem. The stretching advice seems to help. Rest is important. I've tried compression stockings which may help. Ice on the calf should help. Basically throw everything at it you can.

[SnafuDad Graduate in reply to Steady_Stevve]

Thanks Steve. I'm taking your advice. Woke up this morning and the calf is still sore. Rest I think is the answer.

[Steady_Stevve Graduate in reply to SnafuDad]

I'm in my sixties too. Rest, strength training and walking, instead of running the hills are the things I think the best.

[Hidden]

I had the same thing happen at the same time. I took R & R for a couple of weeks, although I continued with Strength and Flexibility. Then I started walking , then walking with just a few shirt runs, before going back to week one. Now I am back to week 2 and do far so good. I think it is just the unaccustomed exercise the body has to recover from . Hope this helps.

[SnafuDad Graduate in reply to Hidden]

Thank you for your support.

[hamit Graduate]

For what it worth I suffered with calf pains until I started using compression socks. Maybe my imagination but I haven't had that problem for 18 months now.

[SnafuDad Graduate in reply to hamit]

Thanks Hamit. The use of compression socks appears to be some common advice. Are there any you would recommend or are the ones I can buy down at the local pharmacy sufficient? Also when do you wear them? During the run or afterwards if you feel your calves playing up.

[hamit Graduate in reply to SnafuDad]

I wear then when warming up, run, warm down. I use 2 types of compression depending on how much support I need.

1. ODOLAND compression sleeves, are adjustable with velcro.

2. Calves Kelson 20-30 mmhg socks.

I also have a pair of gr8ful Plantar fasciitis socks which are good when running on uneven ground as they support the ankle.

All obtained from Amazon.

Hope this is enough info.

[SnafuDad Graduate]

So helpful. Thank you so much.

[Celeriac Graduate]

HelloJust to say that I ended up tearing my calf from overdoing it in the Summer. I too finished a run ( the previous one to the one where it tore) with a kind of dull pain in my calf. I didn't recognise it as calf strain as I'd never had it before. I just thought it was a bit stiff. I took 3 days off but it was still feeling tight when I went out again. I thought it would ease up when I was running but it got worse at 3K in it went pop. I should've stopped sooner, actually I shouldn't have gone out at all but it's addictive this running malarkey and I didn't want to stop.

I didn't write this to worry you but just to let you know of my experience in case it's helpful. Take a bit of rest time and I have found the foam rolling useful for easing tight calves. Be patient and take it steady when you first get back to it 👍

[SnafuDad Graduate in reply to Celeriac]

Thanks for your reassuring words. I believe rest is the key. Impatient to get back out there but I understand that too much too soon is only likely to make things worse.

[nowster Graduate]

Prod it firmly a bit to find out where the hurty bit is. Is it painful or uncomfortable to walk on that leg?

Definitely rest and ice. If anything starts to swell up, you might need to elevate the leg, too.

Give it a few days, even if it seems OK at the moment. These sorts of injuries can take a few days to show up properly. If you run on it too soon you can make things worse.

[SnafuDad Graduate in reply to nowster]

Thank you for your response. I'm doing the ice and elevation. Second day after it happened and still sore. More rest I believe is the answer and then start again from a previous week more slowly.

[nowster Graduate in reply to SnafuDad]

If the soreness lasts more than a week, you would be best seeking medical help, eg. physio.