Flushes out the toxins and contracts any inflamed muscles. Often a poor warm-up is cited as a reason why runners suffer calf pain and injury. Check out James' marathon training plan for beginners [PDF]. I am also going to see a foot doctor to see if maybe I need arch supports or orthotics for my pronation which I do have to a minor degree. I thought my running life was over. You are most at risk of shin splints, if you’re a new runner or if you have just returned to running from injury. Severe dehydration might lead to intense camping or spasms such as Charlie horses, while minor dehydration might result in chronic tightness. The calf pain can range from slightly irritating to debilitating – but regardless of your tolerance, it’s important to understand exactly why your calves are sore and what to change to avoid it. How to Relieve Sore Calves. The weather is finally becoming more cooperative, so I've been really focused on running 4-5x a week. Have you ever counted strides? I ran 6 miles yesturday (Yay for me! Begin with a set of 10 jumps on the spot. You can increase the effectiveness of this exercise by standing on the edge of a stair or step, so your heels are elevated and range of motion is increased. While it may be a little uncomfortable, it usually indicates that your body is adjusting to the new activity. Improper running form is another reason your calves might be sore after running. Experiencing sore calves after running is common for new and experienced runners alike. Hi runnit, I'm currently training for my first half-marathon. Minimum should be 90. I have a few theories, one being dehydration because I tend not to bring enough liquid to drink outdoors. Begin with a reasonably stable surface, and progress by increasing time or decreasing stability. In these cases, like many in running, the key is identifying the cause and rectifying it. Is it best to see a physio or sports masseur first ? Most people will experience tightness before a run which eases as they begin to hit their stride. Good luck to everyone here, and thanks Mr. Dunne for the forum!! Staying ‘light’ and landing on the forefoot, jumps are a great way of re-introducing the calf complex to more dynamic loading. Following the same methodology as that used when progressing through the jumps program: perform these dynamic motions as hops – preventing the body from compensating through using the uninvolved leg. Often bruising will appear below the tear site and there may well be a palpable bulge where the calf muscle has recoiled upon itself. Many runners mistakenly assume that tight or sore calves after running is a normal result of exercise. NOW I KNOW BETTER. Please let me know if you found anything that helped Marc or ANYONE on here. I have noticed that when I walk the outside of my foot touches the ground first and also that my kneecaps will naturally point inwards when I squat. Try a few things and see what recipe works for you. If you are experiencing occasional sore calves after running long runs or tough workouts, it’s likely okay to continue. He offered no real useful advice…and said the waiting list to see a National Health Service physio was 6-8 weeks so I’d best go private! Perhaps do :15 on a stationary bike to warm up before each run. Once you’ve discovered the cause of your pain, it’s important to learn how to rid or reduce the soreness while it is occurring. I’ve dealt with the same calf issues. It's not automatically a bad thing when your calves are sore after you run, jog or perform calf raises or a similar exercise. All the muscle fibres have been torn, losing continuity throughout the muscle. All the biking and Nordic skating make them very strong. My belief was that pulling the lower leg through a step was not supported through the knee. Another is tight quads and hamstrings from allot of swimming and biking. Learning how to treat sore calves after running will help you reduce the pain and prevent it from affecting your training for any length of time. I’ve written elsewhere in this website about a common pattern I see in runners where poor hip function leads to ‘calf overload’: Another common pattern I see is where runners suffer calf injuries when trying to rush the process of adapting to forefoot running too quickly. Running downhill may feel easy — especially after climbing the incline portion — but many runners are surprised at how sore their quads are the next day. With my first attempt to continue walking, I was immediately aware something was wrong. Place a lacrosse ball on the floor and rest your calf on top of it. Extremely painful to touch, and puts me out of running for at least a few weeks, and then simply repeat the process! I ran cautiously through the year, listened to my body, and ended a run if something didn’t feel right. 1st time at this distance) and Im training for a half marathon in September. It was very much as Cesar had described with tightening and the nail driving. Many of these calf pain treatment and prevention strategies take just a few minutes to complete – but when completed on a regular basis, they really make a difference. is it best to leave for a week or two, or is it a case of if it doesn’t hurt it’s ok? Welcome to what seems to be a pretty big club. When I got back to the UK I went to see the doc. Start from these exercises and move on to … I believe the majority of the website’s advice applies to ski mountaineers too…. Sore calves are different than calf pain after running, so know the difference. If stretching and self-massage do not cause any pain, you might benefit from adding a lacrosse ball to your recovery efforts. While minor soreness can certainly be expected for new runners or those increasing intensity, chronic calf soreness is a sign that something might be off. If you find any knots or particularly tight spots, spend a little extra time kneading the area. Count one leg for :30 on a treadmill, should be 44-45. Setting in 12 to 48 hours after the workout, this soreness is known as delayed onset muscle soreness (DMOS). I’ve been to physio as the calf becomes tight they do accu puncture and it’s cool after a few weeks the same thing happens again, This is because my inner calves are weaker thn the outer calves, But as soon as I train calve in the gym they tighten up again and then when I play soccer they pull really badly, Hi – great resource here. “Yeah Funny I Know!” From this point on I would revisit running after 3-6 months off with a good month or two of running before injured again. More immediate localised calf pain is present during activity, especially walking and running. 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