Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest

Started running...calves tightening

  • 19-08-2011 1:16pm
    #1
    Registered Users, Registered Users 2 Posts: 148 ✭✭


    Hi all.
    Started running about 4 weeks ago. Doing my own version of the couch to 5k. All going well but keep getting stiff calves and they are the only reason I have to stop running. On Tue evening I did 2 x 3 minute runs at a good pace. The I tried a 5-6 minute run but had to pull up after 4.5 mins...calves very sore and even sore for the following 2 days. I think it might be due to not stretching for longer but would appreciate any help. I'm really enjoying it and can feel a lot fitter. Only for the calves I could run longer as not out of breadth or tired. Thanks!
    CP.


Comments

  • Registered Users, Registered Users 2 Posts: 138 ✭✭fiddy3


    Well if there was a parrallel universe where people were allowed to give advice to you know, help other people, I'd suggest to a person in that universe to do eccentric calf raises daily on a step, like 3-4 sets of 10-15 reps, going down slowly (2-3secs) and up faster (1sec), starting with both feet on ground but building up to single-leg. I'd also tell that person to get the stick, a self massage tool, and roll the **** out of their calves to make sure they're kept loose, and keeping them stretched out/ icing the sore areas for 10mins after running is important too. But such a universe doesn't exist so what am i saying.


  • Registered Users, Registered Users 2 Posts: 19,549 ✭✭✭✭Krusty_Clown


    Hi CaptainPendulum, what surface are you running on? If it's hard (concrete paths etc) I'd consider running on a softer surface (grass/trail) and see if you're suffering the same problems. Also it might be worth taking a look at your shoes. Did you buy them recently? Where did you get them? Do they suit your particular style of running?

    fiddy3's calf stretches should also help greatly (I don't think telling someone to do calf stretches falls within the realms of medical advice!).


  • Registered Users, Registered Users 2 Posts: 907 ✭✭✭macinalli


    Hi CaptainPendulum,

    I just saw the physio/GP thread and you say that your wife is a physio? That being the case surely you'll get better stretching advice at home!


  • Registered Users, Registered Users 2 Posts: 148 ✭✭CaptainPendulum


    macinalli wrote: »
    Hi CaptainPendulum,

    I just saw the physio/GP thread and you say that your wife is a physio? That being the case surely you'll get better stretching advice at home!

    LOL..I know! Herself has provided me with some stretching excercises but I was looking for a runner's imput also. I am running on a mix of tarmac and grass (along the Lee Fields in Cork). Thanks to earlier posts regarding stretching every day. Is this a usual ongoing requirement or is it a case that after a while you calves develop and you just need to stretch before running rather than daily?
    Thanks
    CP


  • Registered Users, Registered Users 2 Posts: 148 ✭✭CaptainPendulum


    fiddy3 wrote: »
    Well if there was a parrallel universe where people were allowed to give advice to you know, help other people, I'd suggest to a person in that universe to do eccentric calf raises daily on a step, like 3-4 sets of 10-15 reps, going down slowly (2-3secs) and up faster (1sec), starting with both feet on ground but building up to single-leg. I'd also tell that person to get the stick, a self massage tool, and roll the **** out of their calves to make sure they're kept loose, and keeping them stretched out/ icing the sore areas for 10mins after running is important too. But such a universe doesn't exist so what am i saying.


    Hi fiddy,

    I'm a bit confused by your opening and closing sentences but the advice in between looks quite good, so thanks I guess.


  • Advertisement
  • Registered Users, Registered Users 2 Posts: 690 ✭✭✭captain P


    Hi all.
    Started running about 4 weeks ago. Doing my own version of the couch to 5k. All going well but keep getting stiff calves and they are the only reason I have to stop running. On Tue evening I did 2 x 3 minute runs at a good pace. The I tried a 5-6 minute run but had to pull up after 4.5 mins...calves very sore and even sore for the following 2 days. I think it might be due to not stretching for longer but would appreciate any help. I'm really enjoying it and can feel a lot fitter. Only for the calves I could run longer as not out of breadth or tired. Thanks!
    CP.

    Are you getting enough water? Might seem simple - but from my experience my muscles tend to be sorer when I'm dehydrated (or the day after a few too many beers!).


  • Registered Users, Registered Users 2 Posts: 672 ✭✭✭Ms Tootsie


    Would agree - lack of water could be what's doing it. Went for a run on Sunday after a night on the town on Saturday and the dehydration had every muscle aching. Would also suggest try doing a quick walk for a few minutes before running. I have just started the couch to 5k and I find a few minutes walking before I start running loosens up the muscles.


  • Registered Users, Registered Users 2 Posts: 907 ✭✭✭macinalli


    Is this a usual ongoing requirement or is it a case that after a while you calves develop and you just need to stretch before running rather than daily?
    Thanks
    CP

    I think the consensus is that stretching before running is bad - you're working muscles that haven't warmed up yet. Instead these stretches should be done after your run when the muscles are looser.


  • Registered Users, Registered Users 2 Posts: 106 ✭✭gottarun


    Started running about 4 weeks ago.
    CP.

    If you are literally just started running the calf issues are probably due to increasing your distances or speed too quickly. The fact that the muscle eases out and only tightens during exercise is more likely body adjustment than injury.

    Easy warmup and a decent stretching routine afterwards should help.

    I think fiddly3 was wrapping his 'medical advice' nicely in a hypothethical situation :)


  • Registered Users, Registered Users 2 Posts: 4,454 ✭✭✭Clearlier


    Thanks to earlier posts regarding stretching every day. Is this a usual ongoing requirement or is it a case that after a while you calves develop and you just need to stretch before running rather than daily?
    Thanks
    CP

    Different strokes and all that. I have to stretch every day. I know runners who have never stretched in their lives. Generally advised to avoid static stretching before running. The Kenyans start running very slowly and pick it up as they warm up. Most of us would be well advised to copy. That might mean starting off by walking.


  • Advertisement
  • Registered Users, Registered Users 2 Posts: 10 IanRossMcH


    fiddy3 wrote: »
    to get the stick, a self massage tool

    Any idea where to get one of these, in waterford / online? Not having much luck in google ( reckon the 'the' is bugging it).

    Thanks!


  • Moderators, Technology & Internet Moderators, Regional South East Moderators Posts: 28,536 Mod ✭✭✭✭Cabaal


    IanRossMcH wrote: »
    Any idea where to get one of these, in waterford / online? Not having much luck in google ( reckon the 'the' is bugging it).

    Thanks!

    That Tri shop up by the old cinema in waterford might sell them, as for online....off hand http://www.amphibianking.ie comes to mind


  • Registered Users, Registered Users 2 Posts: 6,554 ✭✭✭Mr Slow


    Also it might be worth taking a look at your shoes. Did you buy them recently? Where did you get them? Do they suit your particular style of running?


    +1 If you haven't had gait analysis, get it done by a reputable running shop - not Elverys or the like.

    Your runners may not suit you in that they may be forcing you onto the mid/forefoot which may be contrary to the way you naturally run and that may be making your calves work too hard.


  • Registered Users, Registered Users 2 Posts: 3,357 ✭✭✭RubyK


    IanRossMcH wrote: »
    Any idea where to get one of these, in waterford / online? Not having much luck in google ( reckon the 'the' is bugging it).

    Thanks!

    A friend of mine got one in Alfie Hales.


  • Closed Accounts Posts: 8,722 ✭✭✭nice_guy80


    foam rolling, before and after running

    great for all muscles


  • Registered Users, Registered Users 2 Posts: 21,081 ✭✭✭✭Stark


    Clearlier wrote: »
    Different strokes and all that. I have to stretch every day. I know runners who have never stretched in their lives. Generally advised to avoid static stretching before running. The Kenyans start running very slowly and pick it up as they warm up. Most of us would be well advised to copy. That might mean starting off by walking.

    Dynamic stretches before a run are really good. Good idea to go along for a training session with a club to see how it goes. I've also become a convert to the foam roller recently.

    Tbh, I wouldn't let niggles as a new runner worry me. Most problems go away naturally as the body starts to adapt.


  • Registered Users, Registered Users 2 Posts: 148 ✭✭CaptainPendulum


    Well...just to close this, the issue seemed to be my shoes! They were quite old and I used them from anything like lounging around to cutting the grass. Splashed out on a new pair of Asics and problem gone!


  • Registered Users, Registered Users 2 Posts: 106 ✭✭gottarun


    Well...just to close this, the issue seemed to be my shoes! They were quite old and I used them from anything like lounging around to cutting the grass.

    Caught us all out with that one :)


  • Registered Users, Registered Users 2 Posts: 6,554 ✭✭✭Mr Slow


    gottarun wrote: »
    Caught us all out with that one :)

    Speak for yourself :cool:;)


  • Closed Accounts Posts: 8,722 ✭✭✭nice_guy80


    macinalli wrote: »
    I think the consensus is that stretching before running is bad - you're working muscles that haven't warmed up yet. Instead these stretches should be done after your run when the muscles are looser.

    technically, not true.

    there is merit to static stretching before running. holding a stretch for 20-30secs
    you need to use something like foam rolling to activate the muscles first however

    once the body is warmed up then you can do some dynamic stretching


  • Advertisement
  • Closed Accounts Posts: 1,800 ✭✭✭thirstywork2


    nice_guy80 wrote: »
    technically, not true.

    there is merit to static stretching before running. holding a stretch for 20-30secs
    you need to use something like foam rolling to activate the muscles first however

    once the body is warmed up then you can do some dynamic stretching


    I don't believe foam rolling before exercise has any benefits !!!
    While doing static stretching is your blood flow reducing thus not having any benefit for a ''warm up'',your body will have cooled down if spending 20-30 seconds one each muscle group.

    I have found dynamic stretching very good but can cause soem DOMS if not flexible enough or taking the muscle past it's bind.


  • Closed Accounts Posts: 8,722 ✭✭✭nice_guy80


    I don't believe foam rolling before exercise has any benefits !!!
    While doing static stretching is your blood flow reducing thus not having any benefit for a ''warm up'',your body will have cooled down if spending 20-30 seconds one each muscle group.

    I have found dynamic stretching very good but can cause soem DOMS if not flexible enough or taking the muscle past it's bind.

    foam rollling before exercise does work

    Foam rolling prior to a workout can help to decrease muscle density and allow for better stretching and warm-up.

    try it.

    foam roll
    static stretch
    dynamic warm up
    ready to run!


  • Registered Users, Registered Users 2 Posts: 6,724 ✭✭✭kennyb3


    nice_guy80 wrote: »
    technically, not true.

    there is merit to static stretching before running. holding a stretch for 20-30secs
    you need to use something like foam rolling to activate the muscles first however

    once the body is warmed up then you can do some dynamic stretching
    Maybe read Brad Walkers (and others) books. Static stretching while not warmed up is generally frowned upon. Itrs like stretching a cold elastic band - it will snap.

    Warm up and your muscles are loser, more flexible and more pliable.

    General consencus is 10 - 20 mins warm up (based on your level), then static stretching and then dynamic stretching.


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Any links for dynamic stretches?

    I don't stretch myself before runs. I'll try do some core work which involves stretching during the week. Bizarrely I'll stretch waiting for a bus, at a cafe counter, everywhere except before a run.


  • Registered Users, Registered Users 2 Posts: 6,724 ✭✭✭kennyb3




  • Registered Users, Registered Users 2 Posts: 1,696 ✭✭✭BrokenMan


    According to my physio (deals with international standard runners) static stretching before a run or indeed at any time at all providing your body is not cold is recommended for 95% of people. There is usually absolutely no problem stretching miscles that have not been 'warmed up' as long as they are not actually physically cold due to extreme cold conditions.

    I used to olny ever stretch after running but now will do it at any time of the day I think of it and have a spare couple of minuites. It has certainly improved problems I have had with stiff and sore calf muscles in particular and a slight knee niggle. I noticed on an easy run today that my calfs were at me and when I checked back I hadn't done any proper stretching all week.

    Of course there are the 5% of people where this isnt advisable and I have no way of knowing who that might be. I'm guessing a good physio who can check your range of motion would be able to tell you.


  • Closed Accounts Posts: 8,722 ✭✭✭nice_guy80


    vindicated!!!

    Foam Rolling followed by static stretching 20 - 30 secs is the best form of stretching before any exercise
    also done on rest days its great.


Advertisement