Topic: A little help here. - Update
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Jim
CA
Member Since:
08/27/2005 Total Posts: 637
1.8 Years Ago
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Hey all - I just started running again back in October. Everything was great in the 3-4 mile range. Then, I tried to up it to 6 miles in December. I felt a pain in my calf (not a cramp) I ran through it. Probably a mistake as it did not get better, but at least it did not get worse. I do not know much about the muscles in the calf, but the pain in on the inside of my right leg. About the middle of the leg and the bottom of the muscle.
Excuse this description, but, if I lay my right ankle on my left knee, and flex my foot back, this muscle in the middle of my leg moves up. That's the one that hurts!
I have tried the following to alleviate it:
- Massage
- stretching (Knee straight and knee bent.)
- heat
- advil
I know rest is recommended, but I took a month off, and in my first mile back, whamo, it hit again. I have tri events coming, and I am very concerned.
Should I strengthen it by doing various toe raises with weights?
Should I be stretching it daily?
Ice, Hot, Both?
Please help!
Jim |
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Olivia
VI
Member Since:
05/30/2006 Total Posts: 87
1.8 Years Ago
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Hi Jim,
OUCH! I suffer from a lot of muscle tightness in my calves right through to my achilles. I've discovered lately that stretching usually helps, but my best method is THE ROLLING PIN! Might sound strange, but after I've trained (particularly running when they tighten the most), I spend about 5 minutes on each leg after I've stretched, running the rolling pin up and down. So far I haven't had any problems. If you do, best to put some massage oil on your leg to help the rolling pin roll.
Another good stretch I use... is planting my foot (flatish) against a wall (sole on wall)... or another one is putting toes on a bar/ footpath/ ledge, dropping the heel and leaning forward...
Hope this makes sense. Good luck!
Cheers,
Liv |
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Jim
CA
Member Since:
08/27/2005 Total Posts: 637
1.8 Years Ago
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Wow - You are all great. I logged back in and low and behold, 1 direct mail and 3 responses.
My shoes are brand new (October with not many miles), I have a Pysio-therapist looking into my heel lift (perhaps a weird foot angle.)
I love the rolling pin idea. I'll give that a try as well. The direct mail said it will probably just take time - I HATE THAT, but it is probably true. The stair master does not seem to bother it, so perhaps I can do that for my runs until it rebuilds.
Thanks all! |
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Jim
CA
Member Since:
08/27/2005 Total Posts: 637
1.8 Years Ago
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Thanks Jonathon - Good Quality ASICS. Probably due to see the Chiropractor anyway, but it feels more muscular and less skelatel. |
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Joy
TN
Member Since:
11/02/2005 Total Posts: 109
1.8 Years Ago
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It sounds like your soleus muscle. Sometimes shoes that don't offer enough support under the arch will let your foot roll in too much and strain that muscle. You stretch it by the usual calf stretch with your knee slightly bent. I also LOVE the massage ball set:
http://www.tpmassageball.com/
This is definitely worth the money! |
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Re: Re: A little help here.
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Jimbo
FL
Member Since:
01/03/2005 Total Posts: 667
1.8 Years Ago
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Jim 1
What kind of pain is it? Ache, Sharp, Dull? I've had problems with my calves before and the soleus stretch that Joy is talking about has worked wonders for me. Stand with one leg forward and one leg back like you are going to push down a wall (usual calf stretch) then bend the back knee while keeping the heel on the ground and lower the body STRAIGHT down. You might also want to see about doing some SEATED calf raises. Standing calf raises work the big muscle Gastro but seated calf raises work the lower calf. Be careful of course because if you have a tear your are just going to prolong recovery. The TP massage ball will make you cry the first few times you use it but it does work wonders in keeping the calves loose.
Jim 2 |
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Jim
CA
Member Since:
08/27/2005 Total Posts: 637
1.8 Years Ago
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John, Joy and Jim #1 (You are still #1 until I complete an Ironman :-)
John - Thanks for the great information. Love the site, sets me in the right direction until I meet my with my Physiotherapist.
Joy - I am also going to try the TP Ball, Painful huh Jim, just my thing. Although I have to say it is not tight, actually very loose. Just sore.
Jim - To answer your question, it is more of a sharp pain, I am not sure how technical this term is but it is like a "Twinge" when it happens.
I was all excited about that bent leg stretch. This is the one that nails the spot. I tried it before Sunday's run, I also tried walking 5 minutes, then stretching again before running. I made it about a mile of so before - TWINGE!!! There it went again.
Here's to a speedy recovery - I hope,
Jim C-2
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Re: A little help here. - Update for all
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Jim
CA
Member Since:
08/27/2005 Total Posts: 637
1.7 Years Ago
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Well - Looks as if the issue has come from wearing a heel life for so long. At 13 I broke my femur and it was shortened to heal quickly.
Apparently, I have been walking around without a full range of motion on my calf (And my big toe.) There is a tendon for the big toe that has roots in the calf.
So, I was given a big toe stretch, ankle stretch to go with my calf stretches of straight and bent knee. 2 days of this, and spening more time warming up and stretching before and, more importantly, after running.
If any one gets this in the future, I can give more detail on the stretch.
Til later - Jim |
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