Best treatments for calf mussle pain

bk1991

I have been training for a 10k run since jan and am haveing muscle pain and cramping,locking in my calf muscles , Last year training for same there was no problems ,but since i have built up a good bit of muscle especialy lon legs . Wouls this be problem ,i am doing a good bit of streatching but still no luck, have to change and get new runners and see if that helps ...

Hanley

Soft tissue work with a foam roller/stick/hockey ball would be a good place to start.

-Foam roll your quads, hams, ITB
-Ball to your glutes, calves and sole of feet
-Stick on your calves and tib anterior

Stretch the hell outta your hip flexors and glutes, try to make sure your running technique is good.

Shoes are really only a plaster over a knife wound if the stuff above ain't ok.

nice_guy80

Hanley wrote: »

Soft tissue work with a foam roller/stick/hockey ball would be a good place to start.

-Foam roll your quads, hams, ITB
-Ball to your glutes, calves and sole of feet
-Stick on your calves and tib anterior

Stretch the hell outta your hip flexors and glutes, try to make sure your running technique is good.

Shoes are really only a plaster over a knife wound if the stuff above ain't ok.

+1
though i find the foam roller very good on the calves
you could also look at some mobility work as part of your workouts

Mr.Wemmick

How is your diet? You need to feed your muscles too.

Try a high dose of Magnesium: 400mg for about 5 days to help ease/relax the muscle, then reduce to the normal daily recommended amount after that.

Hope that helps.

bk1991

Mr.Wemmick wrote: »

How is your diet? You need to feed your muscles too.

Try a high dose of Magnesium: 400mg for about 5 days to help ease/relax the muscle, then reduce to the normal daily recommended amount after that.

Hope that helps.

Dietis mostly protein and carbs

traco

Similar problem, found this by doing a search so apologises for intrusion. I'm not a runner apart from 200-400m runs in crossfit WODs so bear with me.

Monday night feeling great, did all the strength stuff and on to finish off with the Metcon which was a 400m run for 3 rounds. 200m in both calfs started to cramp, really bad, hobbled the last 200m and finished out the session with rowing. I was really wramed up and had done a complete mobility warm up. Its never happened before even though I'm not a runner and hate running but its a weak point so I make myself do it.

Since then I have been stretching them and foam rolling them but still in bits. Been taking some eltrolytes today in case its hydration along with usual diet which is carbs 20% the balance split between fat and protein (primal). Worked out tonight and they loosened up - no running, but I can feel them tightening again and am nearly afraid to go to bed as I'm sure they will lock solid.

Where can I get some magnesium? Anything else to try?

Thanks

Burkatron

traco wrote: »

Similar problem, found this by doing a search so apologises for intrusion. I'm not a runner apart from 200-400m runs in crossfit WODs so bear with me.

Monday night feeling great, did all the strength stuff and on to finish off with the Metcon which was a 400m run for 3 rounds. 200m in both calfs started to cramp, really bad, hobbled the last 200m and finished out the session with rowing. I was really wramed up and had done a complete mobility warm up. Its never happened before even though I'm not a runner and hate running but its a weak point so I make myself do it.

Since then I have been stretching them and foam rolling them but still in bits. Been taking some eltrolytes today in case its hydration along with usual diet which is carbs 20% the balance split between fat and protein (primal). Worked out tonight and they loosened up - no running, but I can feel them tightening again and am nearly afraid to go to bed as I'm sure they will lock solid.

Where can I get some magnesium? Anything else to try?

Thanks

Had you taken any time off training in the last while?

Are they just cramping or does it feel like you've torn something?? You should've gone with the standard RICER protocol & taken a break from training! I don't really think foam rolling did you any good straight after it happened, the usual time frame for any soft tissue work (if injured) is to ice & wait atleast 72 hours to let any inflammation subside!

I'd go get it checked out if you feel you've torn something just incase. If you don't get it checked out straight away & you're not getting better with a break for a few days then definitely get it seen to! Main thing is, take a brek & give them a chance!

You could switch to a split body programme if you want to train bad enough!

traco

Burkatron wrote: »

Had you taken any time off training in the last while?

Are they just cramping or does it feel like you've torn something?? You should've gone with the standard RICER protocol & taken a break from training! I don't really think foam rolling did you any good straight after it happened, the usual time frame for any soft tissue work (if injured) is to ice & wait atleast 72 hours to let any inflammation subside!

I'd go get it checked out if you feel you've torn something just incase. If you don't get it checked out straight away & you're not getting better with a break for a few days then definitely get it seen to! Main thing is, take a brek & give them a chance!

You could switch to a split body programme if you want to train bad enough!

Thanks for the detailed response - I train Mon, Wed and Fri, only started CF in Jan this year and all the Kool Aid stuff aside I'm seeing big results. I did play tennis on Sunday morning so that might have been part of the problem.

As I said I'm not a runner so if there is running / rowing in the metcon I make myself do the run as I need to improve at it even though it means I'll finish last but you have to work your weakness.

Theres definitely nothing torn, just total cramping / stifness. Took me about 5 mins this morning to stand up vertical as they were so tight when I woke up. When I strecth them out they loosen up and once I get moving its not so bad but sit in the car for a while or at the desk and I've to loosen them up again to get going - guys in the office looking at me like I'm mental.

Will see if I can find some magnesium and try that.

Hanley

You should try some magnesium!!

(that's the answer you were looking for right?? )

traco

Any excuse to take chemicals

Just want them to recover and really more concerned why it happened so I can prevent it again.

Could it be hydration - I ordered eltrolytes from myprotein on monday by coincidence as I wasn't sure I was hydrated enough although I am drinking 2-3l water every day but a lot of that could be just flushing through.

Just had a quick google there on high magnesium foods and there might be an element of logic to this. I had been snacking on nuts and seeds a lot (brazil, almond, pumpkin etc) but had sort of cut these out over the last 2 weeks and upped protein intake as I'm trying to drop the last few kg to hit a target and see where togo from there.

If you have a look at this site (high magnesium foods) they would have been the magnesium foods that I was taking. Looks like I'll be back on the nuts and seeds again now.

The Guvnor

Not Read Thread [NRT]

Foam rolling is good but ime some calf issues can stem from hydration or electrolyte issues/imbalances.

Look at hydration and perhaps get an electrolyte product and see if it helps at all.

Burkatron

traco wrote: »

Thanks for the detailed response - I train Mon, Wed and Fri, only started CF in Jan this year and all the Kool Aid stuff aside I'm seeing big results. I did play tennis on Sunday morning so that might have been part of the problem.

As I said I'm not a runner so if there is running / rowing in the metcon I make myself do the run as I need to improve at it even though it means I'll finish last but you have to work your weakness.

Theres definitely nothing torn, just total cramping / stifness. Took me about 5 mins this morning to stand up vertical as they were so tight when I woke up. When I strecth them out they loosen up and once I get moving its not so bad but sit in the car for a while or at the desk and I've to loosen them up again to get going - guys in the office looking at me like I'm mental.

Will see if I can find some magnesium and try that.

In this case rest, foam roll & stretch the **** out of them! Keep going with the electrolytes, lots of water, contrast treat them, so hot then cold get the blood flowing! Take Magnesium as said & also load up on potassium! Lots of bananas! Read up on myofascial trigger points Here (you'll find better sources then wikipedia if you look around, but it's a start) &where to hit release them here!

Where abouts are you training??

Dermighty

Hanley wrote: »

Soft tissue work with a foam roller/stick/hockey ball would be a good place to start.

-Foam roll your quads, hams, ITB
-Ball to your glutes, calves and sole of feet
-Stick on your calves and tib anterior

Stretch the hell outta your hip flexors and glutes, try to make sure your running technique is good.

Shoes are really only a plaster over a knife wound if the stuff above ain't ok.

Foam Roller + stretches = /leg pain

traco

Burkatron wrote: »

In this case rest, foam roll & stretch the **** out of them!

Where abouts are you training??

Looks like I'll be in the pain cave for a while so

Training in Performance Therapy in Kinsealy, solid outfit. Its even working for an auld lad like me trying to undo almost 40 years of neglect

Burkatron

traco wrote: »

Looks like I'll be in the pain cave for a while so

Training in Performance Therapy in Kinsealy, solid outfit. Its even working for an auld lad like me trying to undo almost 40 years of neglect

I've trained there a few times myself! I drop into Steve every so often when my clean/snatch technique goes beyond ****, it's just **** at the moment!!!!

If you're living around that way & not getting any relief go see any of these (all osteopaths, doesn't mean you shouldn't go to a physio or anyone else, I just know the 3 of them well)

Rob Marshall in Portmarnock

Jenny Murphy in tree of life in the New street Mall in Malahide

Patrick Lane in Bodymechanics in Seabury

Orrrrr just do Mobility WOD stuff for your calves!

traco

Calfs 95% better today, no magnesium. Just some electrolytes and water and a bit of strecthing.
Could it have been DOMs from the cramping or is that bonkers, they went rock solid on that Monday night

Anyway -we're back in business, even worked out this evening in it included a run. No problems. Rest now till tuesday.

Hanley

traco wrote: »

Calfs 95% better today, no magnesium. Just some electrolytes and water and a bit of strecthing.
Could it have been DOMs from the cramping or is that bonkers, they went rock solid on that Monday night

Anyway -we're back in business, even worked out this evening in it included a run. No problems. Rest now till tuesday.

DOMS from cramping isn't all that unusual.