Recurring Injury

steoc

Hello all and a Happy 2010,

I daiy drop in and read Traing logs and Threads, thanks to all for the usefull info.
I was hoping that i could get some advice on stretching before / after running.
I am a 40yr old Male started running last Septermer and have fallen in love with it. I have joined a running club which i find great to get me off the sofa.
My problem is i keep straining my left calf mussel, i have been to see a physo and a natural therapist(for needle work). This is putting a right damper on my training.
I go circuit training + 3 mile run on a Monday / roard run on a wednesday / Track on a Friday and a road run Saturday or Sunday.
Every so often i strain my calf , do i stretch before a run? or during a run? or after a run.
Last night i went for an easy 3 miler before circuits so i was nice and warm then at the end of the circuit session i felt the strain again:( i did plenty of stratching before circuits. I seem to be off injured more than i would like. I have booked in for the Wexford Half and would like to soon start my training for it. Will i keep having this problem? anyone else having similar problems?
Any advice welcomed Cheers Steoc

jinka

I used to get calf strains as well. Sorted it by getting custom orthothics. Cost me about 300euro but have them four years now so well worth it. When I don't wear them(which is rare) the calf gets sore.

steoc

Hmmmm was thinking of going down that road.
I did get propper runners for over pronator.
Thanks for the tip.

mmg80

Hi, the first thing you need to do is make sure you have stretch properly, some ppl do a very slight stretch before they start, then as they complete a warm up stretch even more taking it that bit further. It is also very important to stretch at the end of your run as well. It expands the muscles.
You would also be advised to check whether you are an overpronator, underpronator or neutral runner, and get the correct runners for the style you have as this could put unwanted stress on your muscles/bones.
A simple way to test this is the wet foot test, do a search on the internet and it will explain each style.
Good luck!

Oryx

Havent done the course, but chi running is highly recommended by lots of people to improve and relax your running style. Might be something to look at.

I dont stretch before, but I know if your going to, dynamic stretches are supposed to be best, I always do a set of stretches for my legs afterwards, and Id be pretty lazy about stretching otherwise. Regular physio sessions might help preempt strain, rather than only emergency sessions when youre hurt?

The longer youve been running and the stronger and more used to it your body gets, hopefully the less you will injure (unless youre pushing hard into marathon training or something) I had a chronic hamstring/knee strain for the first 5 months I ran, I had to strap it constantly and it niggled me for ages. Now it feels like the body has adapted and that area is no longer weak. Hopefully youll have the same experience.*

*But dont run through pain or injury.

steoc

Hi MMg80 and Oryx,
Thanks for your replys. I have had the gait analysis done when i started running to make sure i had the right runners.
When i go to do my road run i have a 20 min drive first to get there.
Will stretching at home help or will the mussel get cold by the time i get ready to run. The group tell me i should'nt stretch when cold?
So maybe i will have a slower 1 mile warm up then stop and stretch and then continue on at a faster pace?
Its very easy to get cold esp.. the weather we are having.
Would you reccomend stretching during the day?

Oryx

Cant say on the stretching at home thing. And I agree on the weather, I usually feel stiff with cold for up to 20 mins into a run. Horrible. Have never stretched during a run unless Im having a problem with a muscle, so dont know on that score either. But afterwards, always.

My physio recommends a session of stretches everyday. Do it while youre watching corrie or something.

macinalli

Hi Steoc,

I used to have a lot of problems with calf strains until I did the Chi-running course last year. In my case I was running quite forward on my feet and my heels were hardly touching the ground, putting a lot of strain on my calf on each stride. This was picked up straight away in the course and since then I've worked a lot on how I actually run - how my foot hits the ground and my posture being the 2 main things. Am now coming up on being a year injury free (touch wood!) and have had no problems with the calves since.

Now if only I could run faster....

mmg80

yeah, it wouldnt be good to stretch cold muscles, I was trying to explain to ddo a very slight strectch if you could even call it that. Just to try and get that calf more flexible.
But if you are uncomfortable with that, try running slow for 5 to 7 mins, do your stretch, then another 10 to 15 mins and stretch it out further. I would keep repeating this until your problem has healed. As Ox said your muscles will get stronger as well as the miles go up. Very important to take it slow until you are confident your inury has healed correctly.

steoc

[quote=Oryx;

Do it while youre watching corrie or something.

[/QUOTE]

Im a Hollyoaks man myself.Lol:D

Macinalli ill look into the chi running i think they do a course here in wexford somewhere.

Mmg80... i think i have to get some base miles behind me before i up the ante. I always strain the calf when i runn fast (faster) e.g doing 4x 400s.
So may be i should just do LSR for awhile?
Anyway tahanks again peeps.:cool: