Solutions to calf pain?

Howdy folks,

I should obviously start off by saying I'm not looking for medical advice at all. I know that's not allowed on boards and I know none of ye are doctors (well.. ye may be, but I'm gonna assume most aren't).

So that said, can someone give me some medical advice please?

(Joking, joking )


Seriously though, to make a long story short, I started running about a month ago. In the previous year, the most walking I'd ever done was up and down the stairs in the house, usually to visit the fridge. I started off carrying about 19 stone a month ago (which is what caused me to get out running).


Anyway, managed 1km without stopping. Was chuffed. Repeated this every day for about 2 weeks (run 1km away from car, walk 1km back to car, go home, repeat again the next day).

Legs had pains, but they were your usual 'workout' pains. Nothing I didn't expect.

In the third week, I managed to run 4km (admittedly, stopping for 2-3 minutes rest between each km). Two days after this, I ran about 3.5km (couldn't manage the full 4).

I carry a lot of weight, and I anticipated I'd probably get some knee issues (my right knee used to give pain in the past, on a treadmill in the gym, presumably from the weight crashing down on it, over and over).


From the start of the third week (last week, starting the 28th April), I began to slowly notice small pains in my right lower leg, around the calf area. Sharp pains when impact is on it (running) but not so bad just walking casually (not noticeable in everyday life, til I try to run).

This was further hampered by my efforts to do the two 4km runs.


So I took this week off from doing any running, and cut the walking down to two casual 3k walks during the week. Not pushing myself. I did a small bit of running yesterday during a walk, and felt it again. I'd hoped it would have gone by this point.



So I was wondering if anyone knows of a fix for this? I'm not gonna bother my GP with it, cos I know it's the kind of thing that'll presumably fix itself, and it's probably just a pain caused by my legs having been doing nothing for years, and now getting regular beatings.


I've started wearing sprint shorts under my tracksuit pants. Not sure if sprint shorts are the right name, but they're tight 'cycle shorts', that go just to the knee. They're a 'compression short', and I've had no knee trouble on either leg since wearing them. So I was wondering if perhaps ye guys reckon maybe full length 'compression/sprint' (whatever they're called) pants might help out at all?


I was in the local €2 shop and seen they have some 'sports supports', so picked up some knee supports, ankle supports and thigh supports (all they had, sure they were only €1.45 each, be rude not to buy them :P ).

So I'll give them a shot.


But really what I'm wondering is, what would ye guys recommend? I have a pair of runners that are very comfortable, and in good nick, so Im not concerned about them being the root of any issues, or replacing them anytime soon (though i have heard of 'gait analysis', or something like that, to get decent runners?).


I assume this is a 'breaking in' pain, that will go of it's own accord soon (or haunt me for life), so Im more looking to downplay it a bit, or help cover it up a bit, til it's decided to leave me alone (if I thought it was from anything serious, I'd obviously go to my GP and not be asking here, hence not looking for medical advice, but more techniques or products/services i might avail of).


Sorry this is such a long post, but i just thought I'd give some background info. If you've managed to read all this you deserve a medal!


Thank you

It sounds to me like you did too much too quickly. You say you were running every day for two weeks, and that you did this coming from a position of not having done any running previously. That's too much. You should rest and let yourself recuperate, and then have a look at Couch25k (couch to 5km), which is a programme that has rest incorporated into its structure. It'll prevent you from being overenthusiastic and hurting yourself (in theory, at least!).

I've actually tried the C25K programme before, but found it was very easy for, I think, the first 2-3 weeks, then week 4 was suddenly very difficult and had to be done over and over again (could be just me though! :P ).

A few people have said I've been a bit over-eager alright, and could hurt myself that way, and that seems likely, but i dont want to stop now completely either. I dont mind taking a rest day here and there from this point in, but if i have to take a week or two off to let this heal, I know I won't start back into it again properly, and it'll be wasted.

(hence looking for ways to try and downlplay this and protect myself from future niggles by seeing if theres anything on the web or local stores i can buy).

endacl

Have you considered swimming instead of running? At least until the weight comes down a bit?

Alf Veedersane

Just a quick check...if you pinch your achilles from where it starts up along to above the heel to where it joins the calf, is there pain at any point?

It's possible it's just an injury you've picked up from doing a lot relative to what you did. Resting an injury like that is always difficult from the point of view that it might feel ok to walk after a few days to a week but it might not actually be ok to run. When next you want to go out running, make sure to stretch out your calves properly. Give them plenty of attention before any run. If you've rested properly for 2 weeks and it still happens to the same extent, then it's probably something you need to really get checked out by a physio.

endacl

endacl wrote: »

Have you considered swimming instead of running? At least until the weight comes down a bit?

I have, and would like to, but a bit self-conscious for that. When I drop a little weight I'll likely move onto swimming (I know that's a bit backwards from a 'sensible' standpoint, but just not entirely comfortable with swimming at the moment).

Alf Veedersane wrote: »

Just a quick check...if you pinch your achilles from where it starts up along to above the heel to where it joins the calf, is there pain at any point?

None that I can feel. Tried hard on both legs and nothing seems out of the ordinary on the right (hurt) leg.

Alf Veedersane wrote: »

It's possible it's just an injury you've picked up from doing a lot relative to what you did. Resting an injury like that is always difficult from the point of view that it might feel ok to walk after a few days to a week but it might not actually be ok to run. When next you want to go out running, make sure to stretch out your calves properly. Give them plenty of attention before any run. If you've rested properly for 2 weeks and it still happens to the same extent, then it's probably something you need to really get checked out by a physio.

Well this will be the end of one week of rest, so I'm planning on going out tomorrow and trying another short run, to see how I get on.

If the pain persists I will of course get it looked at, and probably move onto a cross trainer or cycling or something low-impact, but as it is, I'm actually (very surprisingly) enjoying my running attempts, and don't really want to give up on them just yet.


I generally do stretch before a run, although probably not as extensively as I should. It's something I'll keep an eye on.



Has anyone anything to say about using 'compression' clothes? Like these:


http://www.startfitness.co.uk/product.asp?strParents=4587,4588&CAT_ID=4610&P_ID=41920


Or are they only really gonna help the superfit and would just be gimmicky nonsense for me?

Alf Veedersane

I've never used any compression gear or if I have, it's never been for anything compression related. I wouldn't put my faith in them.

It's possibly just your body getting used to running. Muscles and tendons getting used to something new. Just keep an eye on it and get it seen to if needs be. Just don't waste your money if it's a case you haven't rested enough.

But most of all, enjoy the journey you're on

Oryx

You are putting your legs through an awful lot of new strain. I wouldn't be surprised if you run a bit flat footed too. Its normal to get niggles starting out, the important thing is not to let them turn into injuries.

I suggest you invest in a foam roller, some good shoes, and a visit to a sport physio. If you plan on keeping up running long term this will be an investment that will pay off. Also, as mentioned, take things slowly, with a gradual progression in the distances you do. Take recovery days between runs to let any stiffness ease out. Learn running drills to improve technique and strengthen the legs. You may find things like heel raises and toe raises help but as with everything don't overdo it and never train through pain.

Great advice guys, and much appreciated.

I'll pass on the compression pants, so. Maybe a small break was all I needed. It doesnt hurt when I walk, so if i can't run tomorrow I'll just take an extended walk instead and hopefully that'll ease my legs back into it again.


I've never used, nor really ever seen/heard of, a foam roller. Are these to aid stretching? I've googled it, and then checked amazon and they seem to be wildly priced (from £10 to £100 it'd seem). Any further advice on that, Oryx?


Thank you

Tramps Like Us

Deleted User wrote: »

Great advice guys, and much appreciated.

I'll pass on the compression pants, so. Maybe a small break was all I needed. It doesnt hurt when I walk, so if i can't run tomorrow I'll just take an extended walk instead and hopefully that'll ease my legs back into it again.


I've never used, nor really ever seen/heard of, a foam roller. Are these to aid stretching? I've googled it, and then checked amazon and they seem to be wildly priced (from £10 to £100 it'd seem). Any further advice on that, Oryx?


Thank you

I use a rolling pin on my calf instead of a foam roller. I had the exact same problem as you and that sorted it. There are lots of videos of how to do the rolling on your calf and Achilles on youtube.

Tramps Like Us

Tramps Like Us wrote: »

I use a rolling pin on my calf instead of a foam roller. I had the exact same problem as you and that sorted it. There are lots of videos of how to do the rolling on your calf and Achilles on youtube.

Are you talking about doing something like this?

https://www.youtube.com/watch?v=qtOOcPv2ESU

Tramps Like Us

This

Tramps Like Us

It will hurt while you do it but stick with it

Ah okay. Suppose it can't hurt to try it.

Better than going around feeling like Robocop with a leg full of calf supports and knee supports, etc. :P

papu

Used to get calf cramps really frequently when playing hurling , got some insoles for my boots and I haven't gotten them since. Maybe you need footwear with greater support / moulded insoles?

The gait analysis will show how your feet are striking the ground when you run , there's a separate machine they use to determine how collapsed your arches are , I got mine done in the elverys on suffolk street.

papu

papu wrote: »

Used to get calf cramps really frequently when playing hurling , got some insoles for my boots and I haven't gotten them since. Maybe you need footwear with greater support / moulded insoles?

The gait analysis will show how your feet are striking the ground when you run , there's a separate machine they use to determine how collapsed your arches are , I got mine done in the elverys on suffolk street.

Is it an expensive venture, can I ask?

Presumably once they look at you, they then go on to recommend runners to wear (at a fair mark up, as they've provided the service)?

The runners I'm wearing now only cost about €50-60, but came highly recommended on boards (they're called "Saucony Ride 2"). But I've found them very comfortable all the time, so I'm not sure if I'm too willing to give out about them just yet (or spend a lot trying an alternative, if im completely honest).

papu

Deleted User wrote: »

Is it an expensive venture, can I ask?

Presumably once they look at you, they then go on to recommend runners to wear (at a fair mark up, as they've provided the service)?

The runners I'm wearing now only cost about €50-60, but came highly recommended on boards (they're called "Saucony Ride 2"). But I've found them very comfortable all the time, so I'm not sure if I'm too willing to give out about them just yet (or spend a lot trying an alternative, if im completely honest).

I think they were 50€ . They recommend shoes with more support if that's what you need , nothing stopping you taking the advice and shopping around for those types of runners though.

Mr. CooL ICE

Just out of curiosity, are you sure its coming from the actual calf muscle? Is there any chance it could be coming from the bone?

fits

Are you doing anything to warm up? Or just getting out of the car and running. A five minute walk before you start jogging might be a good idea. Also take rest days!

LordChessington

LordChessington wrote: »

Just out of curiosity, are you sure its coming from the actual calf muscle? Is there any chance it could be coming from the bone?

Could well be, alright. I'm not really all that clued in to the inners of my legs, but I'd assume the bone would be more likely to give 'shin splints', which I haven't experienced at all yet (although I did expect to).

fits wrote: »

Are you doing anything to warm up? Or just getting out of the car and running. A five minute walk before you start jogging might be a good idea. Also take rest days!

I usually spend 3-4 minutes doing static stretching about 15 minutes before i start, and I usually start off by walking for about 45-60 seconds (a minute or so).

(ie; stretch at home, drive to location, park car, walk to my 'start line' and then take off like a rocket... and by rocket i mean slowly hobble.. haha)

papu

papu wrote: »

I think they were 50€ . They recommend shoes with more support if that's what you need , nothing stopping you taking the advice and shopping around for those types of runners though.

Ah, no, if I was gonna avail of a service in a shop like that then it'd be only fair to give them the business, really (unless you mean they charge €50 for the analysis, and then recommend runners on top of that, in which case I'd shop around).

But assuming the service was free or had a negligible charge, then I'd buy the runners there as they obviously would be hoping to sell them as part of offering the service.

Also, quick question if ye guys don't mind (sorry for the multiple posts).

A friend of mine recommended I pick up a cheapo football from Tesco or such. Now, I have 0% interest in football as a whole, but he was saying it can be good to run with the ball. Reckons you spend so much time looking at the ball and trying to avoid kicking it away from you, keep control of it, etc. that it takes your mind off the fact that you're even running at all.


Anyone here try that (or anything similar to it)?


I don't run anywhere where a ball could roll into traffic or anything like that, so I'm not concerned about that. I usually run in very quiet places.

fits

I think walking longer would help you warm up better. A lot of people speak against static stretches before exercise now. If what you're doing is making you sore, try something else?

atilladehun

Well done and Best of luck with the exercise.

Good warm up, stretch and foam roll should help.

A bit of ice on the calf for ten minutes after?

fits

fits wrote: »

I think walking longer would help you warm up better. A lot of people speak against static stretches before exercise now. If what you're doing is making you sore, try something else?

See, I think the root cause of my pain is that I'm doing something new, and possibly overdoing it.

atilladehun wrote: »

Well done and Best of luck with the exercise.

Good warm up, stretch and foam roll should help.

A bit of ice on the calf for ten minutes after?

I appreciate the encouraging words

I actually went the opposite direction of ice and slapped some deep heat on it when I went to bed last night.

I went out for a walk with a but of running today, and the pain is still evident, but it's much fainter than before. So that's a good sign. I will practice some of the advice given on this thread though (have it bookmarked).


Sincerely appreciate all the great advice guys. Ye're a sound bunch

fits

Tweaked a calf muscle myself last night was trying something new, intervals, plus did a lot of kms in last week. gonna rest it completely now until the weekend. Dammit.