Heels clipping calves?

ClashCityRocker

Hi all, this is something I've been experiencing in the last few runs I've done, as the thread title suggests my heels have started clipping my calves as I'm bringing my leg down. Just wondering if this is common enough and what the best way to prevent it is?

I've been using my current runners since around last August direction so I'm not sure it's the shoes. I've never really concentrated on my stride when running before so maybe I just need to start doing this.

DogSlySmile

I clip my ankles a lot when running. I have had cuts on both ankles for about 2 years now as they never get a chance to properly heal. As soon as they begin to scab over I clip it right off while running :eek: Ouch.

I run on grass a lot and notice it happens more then. Are you running on uneven ground?

Also I notice it happens a bit towards the end of a long run when I'm getting tired. Maybe this happens to you?

hardCopy

Happens to me too, as I raise my foot I kick the side of my calf.

No cuts, ouch! But I usually find mud and dirt on my calves after running in the wet.

I also notice it's more prevalent when I'm tired or if I'm on a slippy surface.

Krusty_Clown

I used to get this a lot, particularly when doing long runs on tired legs. My ankles were constantly cut raw and bloody socks were a common sight. I put it down to a few things:
1) Heavy shoes with sharp edges - I was wearing Asics Kinsei at the time. Awfully heavy shoe, with razor sharp edges on the heels.
2) Poor running form - as I tired, my running form got worse
3) Weakness in core/hamstring/glutes/calf/groin

As my mileage went up, the problem sorted itself out, as my running form and strength improved. If I'm doing a recovery run on grass, I still notice muddy patches on my calf muscles which suggests that I still do it occasionally (I typically run on grass after hard sessions), but at least I'm not slicing my ankles open any more. Man that sh1t hurt!

Ceepo

ClashCityRocker wrote: »

Hi all, this is something I've been experiencing in the last few runs I've done, as the thread title suggests my heels have started clipping my calves as I'm bringing my leg down. Just wondering if this is common enough and what the best way to prevent it is?

I've been using my current runners since around last August direction so I'm not sure it's the shoes. I've never really concentrated on my stride when running before so maybe I just need to start doing this.

This is a very common complaint. And is usually caused by muscle imbalances around the hip area. If the muscles on the inside are not as strong as the should be. This can cause the leg to go out even slightly when you lift you knee. This is something you may or may not be aware of.
The problem will always get worse as you are getting tired or are running of road, or on grass etc, as the weaker muscle will fatigue quicker, and the stronger muscle become more dominant.
Shoes are not normally a factor.

By doing some strength exercise and plyometric type sessions can help with this.

High knees, making sure your knee comes straight up.
Butt kicks. Making sure your heal is coming up straight inline with bone in you butt
Toe in, toe out, jumping up and landing with your toes turn in then turn out.
Do a few reps of each a few times a week. These can be done as part of a warm up or on other own.

This should help over come the problem but like with everything this will not happen over night

Krusty_Clown

Ceepo wrote: »

Shoes are not normally a factor.

Sounds advice, but I wouldn't disregard the added impact of a heavy shoe over a long run (20+ miles), where there is already a muscular imbalance. Not saying a lighter shoe will address the issue (clearly it won't), but I reckon it will compound the issue, where a problem already exists.

ClashCityRocker

Thanks for the replies, it's more common than i thought so!

It does seem to be happening at the end of runs, so tiredness would seem to be the cause. However I'm not doing particularly long runs at the moment (mostly 7-10 miles at a time) so I wasn't sure it would be this. My weekly mileage, if not individual run length, will probably increase in the coming weeks and months so hopefully as my conditioning improves this issue might go away, and I'll try those exercises Ceepo mentioned too. I do pretty much all of my running on the road so i don't think uneven surfaces are the problem.

dernipper

http://m.runnersworld.com/injury-treatment/what-mud-your-calves-means-your-form

Kissy Lips

It is most likely a weakness in your bum-bum and hammys. Source a good core workout to solve it.

Ceepo

Kissy Lips wrote: »

It is most likely a weakness in your bum-bum and hammys. Source a good core workout to solve it.

I Would be looking for a number of signs as where the problem is coming from.
1. Tightness in glutes and it band, as this would cause the leg to come out when the leg is been lifted
2. Weakness in internal muscles. Pelvic area as they may not be strong enough to stabilize the leg. These muscles are the poor relation when it comes to training, even having a strong core does no always mean that these muscles are worked correctly.

I would be looking to this first then maybe hamstrings glues etc.

@KC you are right I would not disregard heavy shoes especially in the context you stated. But if there is a good balance set of muscles working in a well trained athlete. It should not be a factor.

dna_leri

As most physios will tell you, weakness in the glutes is very common among runners, especially if you spend most of your day sitting.

See this article for some evaluation tests.