calf pain,too much too soon?

ooter

Started back running 2 weeks ago after a break of just over a year,switched to almost flat running shoes (saucony) after years of using running shoes.
Over the 6 runs I've done I've built it up from 5 mins to 30 mins last night but I've noticed a tightness in my left calf during the last 2 runs.
Am I doing too much too soon,would I be better off resting till the pain goes and building it back up gradually again?
Not looking for any medical advice by the way..

PaulieC

Yes. 10% per week increase. Starting with about 1km and work from there. It's slow and frustrating, but you'll get there in the end

Oregano_State

^^ +1 on that.

ooter

Yeah I started with a 1k run and built it up to 6 k but in the space of 2 weeks,going to rest it and cut right back when I start again.
Thanks for the reply.
Are there any socks out there that help with calf muscle problems?

Oregano_State

Compression socks have been shown to improve runners' percieved rate of recovery but physiologically don't make any difference. Plenty of foam rolling, stretching and appropriate rest, paired with sticking closely to the 10% rule is the way to go. I know, because I didn't obey the 10% rule when I increased my training a few months ago, and ended up with calf and ankle niggles. Effectivelly, In the long term, you'll be able to do more, quicker if you do less now.

ooter

Cheers lads,must check out this foam rolling business..

Raighne

ooter wrote: »

Started back running 2 weeks ago after a break of just over a year,switched to almost flat running shoes (saucony) after years of using running shoes.
Over the 6 runs I've done I've built it up from 5 mins to 30 mins last night but I've noticed a tightness in my left calf during the last 2 runs.
Am I doing too much too soon,would I be better off resting till the pain goes and building it back up gradually again?
Not looking for any medical advice by the way..

Calf pain is not a symptom of "overuse" as much as it is a symptom of "misuse". There are five key elements to running technique: posture, rhythm, relaxation, foot mechanics and proprioception. If any of these are compromised, you will develop what we call a "faulty movement pattern".

The general faulty movement patterns we see on a regular basis tends to lead to either rotational forces being enacted on the calf or a very active push-off action from the calf. The calf is not designed to handle these types of forces. It's not its function. It will adapt over time (if the wrong movement is continued) but it is a maladaptation.

To test this experiment place your hand on a table in front of you and put as much body-weight as possible into the "heel of your hand". Now push your body away from the table hard enough that you hand leaves it. Next put yourhand on the able, relaxed, and put weight under the knuckles (front of the hand). Now, just pull that hand off the table. Notice the difference in muscle action in your lower arm and wrist. This is the difference between good and bad skill when running.

So to fix calf pain, the first step is to identify where the running stride has been compromised, fix the root causes which fixes the movement pattern and that takes care of the problem. To quote my mentor Tony Riddle: "pain is nature's way to punish us for a bad skill". Enhance the level of skill and you enhance the training volume that can be managed by any runner.

hot to trot

Cant figure out how to try the hands on the table test...
I suffer from chronic calf strain on one leg and lack of flexibiity is a major factor I think. Not as easy to mobilize as people might think :-(

wadacrack

i would suggest u to do static steching after your runs if u have flexibility issues

ooter

Iced and massaged the calf regularly since last Thursday,went for a light 1k run on Tuesday and 2k yesterday and so far so good.

RoyMcC

Good advice and hats off to Raigne. I suspect switching to flats has had a lot to do with the calf pain. You'll adapt over time and Raigne will probably agree that your technique will be all the better for it.

In the meantime ice, stretch & massage as suggested.