Sore / tight calves. Or is it?

[SerialC25Ker]

I’m at the beginning of c25k again, with week 1 on repeat currently due to pain / tightness in what I thought was my soleus muscle (this is on both legs) while running which eases after a while when I walk. However, looking up this muscle I came across the Achilles tendon and that seems to be exactly where my legs are tight. I use the recommended warm up in the app and the stretches after running. I do regular calf raises and other strength exercises. Any thoughts would be very welcome as it’s holding me back. I don’t think I could rub any slower either. I’m singing along to my music as I run. Help!

[SerialC25Ker]

That was obviously meant to say ‘run any slower’ not rub. Although I do stop to stretch and rub the area on walk breaks which helps a bit.

[roseabi in reply to SerialC25Ker]

Hi there! For future ref you can edit your posts by tapping on 'More' below the post and selecting 'Edit' xxx

[SerialC25Ker in reply to roseabi]

Thanks for the tip!

[IannodaTruffe Mentor]

If it is your Achilles playing up then regular eccentric heel drops will probably help.

[SerialC25Ker in reply to IannodaTruffe]

Thank you. I do double leg calf raises but I’ve just looked up your suggestion and I don’t do that! So I’ll add that to the strength work.

[IannodaTruffe Mentor in reply to SerialC25Ker]

Heel drops are working in the opposite direction.

[roseabi]

If you do some of your heel drops with the knee bent you will beneficially recruit the soleus muscle. Straight leg heel drops target the gastrocnemius more.

A good heel drop regimen to adopt would be:

15 with straight leg, 15 with bent knee

Two or three times a day, each leg

youtu.be/3tc0lN_bW5o(Not working as expected?)

[SerialC25Ker in reply to roseabi]

Thanks so much for this advice!

[glentoran99 Graduate]

Get yourself a foam roller, was a lifesaver when I started for similar issues

[SerialC25Ker in reply to glentoran99]

Thanks. I have a foam roller but I’m a bit, ‘all the gear and no idea’ so not sure I use it right. Or if there’s even a wrong way! I only know it hurts 🤪

[hamit Graduate]

What seems to work for me, before and after run. Have you tried Rollering your leg muscles using a foam Paint Roller (clean, unused for painting)

[Mishkasmum in reply to hamit]

Fab idea!

[johnny8oy57]

I'm not very clued up on this but just maybe your doing too much and need to back off a bit and rest???

[SerialC25Ker in reply to johnny8oy57]

Thanks. I don’t think that’s it but it’s certainly something to bear in mind 👍