Help please - stretching not working !!!
I run 2 or 3 times a week - 3 or 4 miles each time, on mixed surfaces including beach. Usually no pain. About a month ago started to get stiff calfs. VERY FRUSTRATING ! Tried stretches - just feels sore with no noticeable improvement. Today, at beginning of run calfs were not sore. After 10 minutes pain began. Ran for an hour. It feels as if someone has kicked me 10 times in the calfs just before I begin running. Does not feel like pulled muscles. Pain is mainly in the upper middle calf muscle. Any advice/help greatly appreciated!!
Thanks in advance
Sports massage if you can afford it. If not then get a foam roller and use it to massage yourself. It sounds like you have build up tightness over a long period of time and every so often you need something a bit more thorough than stretching.
I would also try running on easier surfaces for a few days and stay clear of hills.
For self-help have you tried foam rollering? The problem though might lie very deep within the muscles of the lower leg. Not only do you have the "calf muscles - Gastrocnemius and Soleus) but the Tibialis posterior, plus the flexor muscles. All of these attach near the ankle and start high up in the calf area.
I would suggest having regular sports massages with someone who has at least got a Level 4 qualification. If you do already it may be that they are not experienced enough or have the right level of qualification to really help.
If one muscle group is under stress this puts pressure on other muscles to take the strain and compensate so all areas need to be assessed to see if they are tight.
Hope this helps! If you live in Hertfordshire/Essex area then I am a qualified Sports and remedial massage therapist.......
Like others have said have you tried a foam roller? Or try freezing a small bottle of water and use that as a roller. You'll get the benefits of rolling and icing in one go. I'd also look at your warm-up and cool down routine. Do you do any specific exercises for warming up the calfs and shins. I do a lot of walking on my tip toes and heels. I also do some backward walking at the end of runs which seems to help the calfs too.
Just incase you are still struggling with this, I've used this clinic in Hatfield for Sports Massage and it's been brilliant, http://www.perfectbalanceclinic.com/Services/Massage/Sports-Massage.aspx
I would definitely recommend them!
...are you sure your calfs are tight?
If stretching makes no difference, then they can't be. Most likely is that they are over stretched due to either lack of control (foot or hip) or strength (calf) and when you run they are constantly being over loaded at the end of their range.
Shoe check time?
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Limited. | © Runner's World 2002-2013 |