Recurring Soleus(?) Pain/Tightness
Discussion
Since January, I've been trying to run with a mid-foot strike and wearing thinner-soled shoes. Initially my calf muscles were struggling and taking a battering. I built up to about 4 gentle miles with what felt like a smooth, comfortable technique.
In late April I got a 'cramp' in my right calf (Soleus, I believe). Leaving it a couple of days I ran gently and suffered a *lot* of pain in the calf. Walking home normally was painful and it stayed like that for a few days.
Resting for more than a week (& rollering and massaging), I did a gentle walk/run. The calf pain came back. This resting and recurring pain has now happened numerous times and I've been unable to do any decent runs at all.
I have been for physio and the pain does disappear if I don't run.
I stayed away from running for a few weeks.
The latest time, I went for a *very gentle* run around the park and felt fine. Having returned home, a couple of hours later the calf started tightening, but the discomfort subsided the next day. A couple of days later I went for a very gentle walk/run. The calf is now tight and sore.
Any ideas what I can do to get out of this cycle? I'm really not running too hard, I'm taking it very easy.
In late April I got a 'cramp' in my right calf (Soleus, I believe). Leaving it a couple of days I ran gently and suffered a *lot* of pain in the calf. Walking home normally was painful and it stayed like that for a few days.
Resting for more than a week (& rollering and massaging), I did a gentle walk/run. The calf pain came back. This resting and recurring pain has now happened numerous times and I've been unable to do any decent runs at all.
I have been for physio and the pain does disappear if I don't run.
I stayed away from running for a few weeks.
The latest time, I went for a *very gentle* run around the park and felt fine. Having returned home, a couple of hours later the calf started tightening, but the discomfort subsided the next day. A couple of days later I went for a very gentle walk/run. The calf is now tight and sore.
Any ideas what I can do to get out of this cycle? I'm really not running too hard, I'm taking it very easy.
goldblum said:
You've pushed too hard in adapting to the new style of foot strike is a possible explanation.
Now you have a chronic injury a decent rest is required along with stretching and strengthening exercises.
The problem is that I can rest for a few weeks, with some gentle stretching, and all appears to be fine. I then go for a few brisk walks with no problems. I then walk and run gently around my local park, the pain either returns immediately -or, in the recent case, an hour or so later (which may be an indication that things are improving?) and slightly further down the muscle than before.Now you have a chronic injury a decent rest is required along with stretching and strengthening exercises.
How do I know when and how much running to attempt?
MC Bodge said:
The problem is that I can rest for a few weeks, with some gentle stretching, and all appears to be fine. I then go for a few brisk walks with no problems. I then walk and run gently around my local park, the pain either returns immediately -or, in the recent case, an hour or so later (which may be an indication that things are improving?) and slightly further down the muscle than before.
How do I know when and how much running to attempt?
Hi - There's no rule of thumb for these things but obviously your normal 'few weeks' isn't long enough. I'd add at least 3 more weeks. The stretching needs to end up being quite aggressive and you need to do exercises that will not only heal the poorly muscle but also help it grow. Exercises like calf raises, eccentric heel raises etc. If you don't take a fair time off now it will be an even longer time later. How do I know when and how much running to attempt?
Interestingly, after a mountain bike ride (I could feel the tightness, but it wasn't painful) the calf has loosened a lot and there is now a point that is painful to touch, like a small bruise.
The pain and tightness is actually slightly lower down my keg than it has been previously and the 'recovery' this time appears to be quicker, so it may be a minor strain resulting from a knot/tightness further up the muscle.
I'll work on doing more stretching, building up gently.
Cheers
The pain and tightness is actually slightly lower down my keg than it has been previously and the 'recovery' this time appears to be quicker, so it may be a minor strain resulting from a knot/tightness further up the muscle.
I'll work on doing more stretching, building up gently.
Cheers
Edited by MC Bodge on Wednesday 12th June 08:27
Having made an effort to rest from running, but maintaining(increasing) my cycling, walking at lunchtimes,
stretching the calf muscles daily, including soleus(quite difficult to isolate at times), calf raises/lowers with knees straight and bent, I'm hopeful that I'm now on the road to recovery.
I've done a couple of very easy walk-runs and did about a mile around the park this morning followed by more stretching.
Fingers crossed.
stretching the calf muscles daily, including soleus(quite difficult to isolate at times), calf raises/lowers with knees straight and bent, I'm hopeful that I'm now on the road to recovery.
I've done a couple of very easy walk-runs and did about a mile around the park this morning followed by more stretching.
Fingers crossed.
I know it's a while since anything has been posted. I was wondering if you got over the injury?
I've been having soleus problems myself.
I've rested my leg for 10 weeks, and started doing squats, lunges calf raises. The soleus plays up a bit the next day but then subside, just can't seem to shake it off.
I've been having soleus problems myself.
I've rested my leg for 10 weeks, and started doing squats, lunges calf raises. The soleus plays up a bit the next day but then subside, just can't seem to shake it off.
It takes a long long time..consulting a good sports physio could give you some pointers on the route cause of your specific problems.
If you're out for a run, stop after 1 km and stretch your calves for at least five minutes. I mean proper stretches that you can really feel, holding each one for at least 15 seconds. After your run, stretch for at least ten minutes and then warm shower/cold shower on your calves - End with a cold shower on your calves.
Also, how are your glutes? Your calves could be over compensating. If they are not being worked properly, get them firing just before your run by exercising them until they feel worked.
Continue until resolved.
If you're out for a run, stop after 1 km and stretch your calves for at least five minutes. I mean proper stretches that you can really feel, holding each one for at least 15 seconds. After your run, stretch for at least ten minutes and then warm shower/cold shower on your calves - End with a cold shower on your calves.
Also, how are your glutes? Your calves could be over compensating. If they are not being worked properly, get them firing just before your run by exercising them until they feel worked.
Continue until resolved.
The physio says my soleus has heeled. There's scar tissue causing me the pain. I need to get it more flexible.
My hips are a bit on the weak side. Been at strength work on the hips and glutes for two weeks now. When doing the strength work the soleus loosens up a bit. But the next morning it feels like its tighter than before, it takes a day or two for it to loosen a bit.
I won't be chance running for a while. If i stand on my toes with knee bent my soleus is painful. Don't want to be tearing it again. I've started walking a mile or two and that seems to be helping.
My hips are a bit on the weak side. Been at strength work on the hips and glutes for two weeks now. When doing the strength work the soleus loosens up a bit. But the next morning it feels like its tighter than before, it takes a day or two for it to loosen a bit.
I won't be chance running for a while. If i stand on my toes with knee bent my soleus is painful. Don't want to be tearing it again. I've started walking a mile or two and that seems to be helping.
I have bionically tight calves if I am not careful and have issues with my lower legs (had compartment syndrome in my shins). My experience of physio's is there's only so much you can get done in half an hour...by the time they have gone through the exercises you need to do there's very little time to treat you. If you can afford it and if you can find a really good one near you regular session with a sports massage person can work wonders...I go to see a guy regularly who works a lot on attachments points of muscles....so for your calf muscles that may be in your feet.
If you live or work anywhere near Central London I can recommend someone really good.
I dislocated my shoulder skiing in April and have put myself through a fairly rigorous physio, sports massage and personal trainer rehab programme. Of the three I reckon the physio whilst very good for monitoring progress was the least effective in getting my shoulder back to 100%.
If you live or work anywhere near Central London I can recommend someone really good.
I dislocated my shoulder skiing in April and have put myself through a fairly rigorous physio, sports massage and personal trainer rehab programme. Of the three I reckon the physio whilst very good for monitoring progress was the least effective in getting my shoulder back to 100%.
liam190 said:
I know it's a while since anything has been posted. I was wondering if you got over the injury?
I've been having soleus problems myself.
I've rested my leg for 10 weeks, and started doing squats, lunges calf raises. The soleus plays up a bit the next day but then subside, just can't seem to shake it off.
I've had on-going problems for over 2 years now.I've been having soleus problems myself.
I've rested my leg for 10 weeks, and started doing squats, lunges calf raises. The soleus plays up a bit the next day but then subside, just can't seem to shake it off.
I was recently forced to take 2 months rest due to patella tendon issues -the soleus had actually been ok for a couple of weeks prior to the patella problems- and have recently resumed running short distances. I've been doing calf raises and flutes exercises too.
Sadly The left soleus began niggling a bit in the hours after my last run. I'm now resting it for a week and doing stretches and using the roller.
Edited by MC Bodge on Friday 14th November 10:23
Cheers for getting back.
You've had bother with the soleus for quite some time. From what I read on the net and my experience there very difficult to shake off.
Tempted to try a mile run tonight and see how it is tomorrow. It doesn't seem to respond to rest. But for now I'm going to keep up the strength work on the the hips glutes quads and calfs and a bit of stretching. I'll let u know how I get on
You've had bother with the soleus for quite some time. From what I read on the net and my experience there very difficult to shake off.
Tempted to try a mile run tonight and see how it is tomorrow. It doesn't seem to respond to rest. But for now I'm going to keep up the strength work on the the hips glutes quads and calfs and a bit of stretching. I'll let u know how I get on
MC Bodge said:
After a gentle 2km run last night, following an hour's cycle ride "warm up", the other area of previous left calf/soleus problem is now causing me a problem again.
There is a distinct sore spot.
Ho hum.
Forget about running for 6 months. Maybe more. Cycle, do long walks, whatever to keep your fitness. Them's the breaks I'm afraid.There is a distinct sore spot.
Ho hum.
When I suffered the last bout of injury in early September, I considered giving up on the idea of running, having failed to ever have more than a few months of successful non-injury running (with long breaks in between) in the past 17 years. This year had been the most successful, with a number of Months of running, albeit with various soleus, mcl and patella tendon issues.
I was still keen to get back to it though.
I now feel that, at 37, I can't do any sport that involves running or twisting the knees. Circuit training is a non- starter due to the leg problems and an old elbow injury.
Walking is fine, though, but not intense enough
I was still keen to get back to it though.
I now feel that, at 37, I can't do any sport that involves running or twisting the knees. Circuit training is a non- starter due to the leg problems and an old elbow injury.
Walking is fine, though, but not intense enough
I feel your pain. I used to run competitively and had to stop. I had to take a 2 year sabbatical because of overuse injuries. I got a dog and took it for walks. Very long walks, sometimes up mountains. I'm very fit now and run little bits of the way but I think it's better for the moment if I stay away from running.
Do you have soleus problems on both legs?
I started doing strength work one day and a mile run the next. Then take a rest day. Then repeat. I have made some progress, very slow though.
Ran just over a mile today, soleus was tight during and afterwards. Done a fair bit of stretching tonight and ain't too bad now.
I found out tonight doing the easy pose in yoga helps relieve my soleus pain. My hips feel extremely tight. (http://www.yogabasics.com/asana/easy-pose/)
Going to continue this routine and see if I can get a 2 mile run done in the next weeks. But I think the strength work and stretching are key to getting pain free. Because previously I done a lot of stretching and got no relief, but starting to see a bit of progress now.
Will keep you updated
I started doing strength work one day and a mile run the next. Then take a rest day. Then repeat. I have made some progress, very slow though.
Ran just over a mile today, soleus was tight during and afterwards. Done a fair bit of stretching tonight and ain't too bad now.
I found out tonight doing the easy pose in yoga helps relieve my soleus pain. My hips feel extremely tight. (http://www.yogabasics.com/asana/easy-pose/)
Going to continue this routine and see if I can get a 2 mile run done in the next weeks. But I think the strength work and stretching are key to getting pain free. Because previously I done a lot of stretching and got no relief, but starting to see a bit of progress now.
Will keep you updated
another one with calf/hip pain... So much so i was fed up of physios with zero interest i did a level 3 sports massage course!!
I stopped running with a couple of achilles issues at 8 miles and never got back to that distance, 5k was a push. IMO its all a result of zero stretching when i used to ride alot with local cycle clubs. Then id sit/slump at a desk for 6 days a week for 15 years before i decided to try triathlon. And at 40 it all went to pot. Hips shoulders hamstrings knee back calfs, you name it. Got so bad i couldnt swim for months due to shoulder pain! Seriously pished me off so did the course
Im getting there slowly chasing issue out but back to your calfs - I did the same thing as you for 18months and achieved nothing stretching my calfs. Id be looking at rear chain so glutes, hams, lower back. The gait is vitally important and small fluctuations as a result of a unbalanced chain will lead to overuse. Im currently doing alot of squats, deads, burpees, pull up, chin ups, superman and im still not there. Swim now good. Step back on bike though....Im still learning about my body (its amazing!) and how to fix it. Ive booked a gait analysis course in Dec to hopefully get me back into running.
I stopped running with a couple of achilles issues at 8 miles and never got back to that distance, 5k was a push. IMO its all a result of zero stretching when i used to ride alot with local cycle clubs. Then id sit/slump at a desk for 6 days a week for 15 years before i decided to try triathlon. And at 40 it all went to pot. Hips shoulders hamstrings knee back calfs, you name it. Got so bad i couldnt swim for months due to shoulder pain! Seriously pished me off so did the course
Im getting there slowly chasing issue out but back to your calfs - I did the same thing as you for 18months and achieved nothing stretching my calfs. Id be looking at rear chain so glutes, hams, lower back. The gait is vitally important and small fluctuations as a result of a unbalanced chain will lead to overuse. Im currently doing alot of squats, deads, burpees, pull up, chin ups, superman and im still not there. Swim now good. Step back on bike though....Im still learning about my body (its amazing!) and how to fix it. Ive booked a gait analysis course in Dec to hopefully get me back into running.
Interesting.
Sitting at a desk all day doesn't seem to help at all.
I've been trying to use and strengthen my glutes and to improve my posture.
Squats seemed to irritate my patella tendons, though.
The investment in time, effort and money just to (hopefully) allow me to take part in a bit of non-elite, mid-pack running is starting to feel a bit excessive, though.
Sitting at a desk all day doesn't seem to help at all.
I've been trying to use and strengthen my glutes and to improve my posture.
Squats seemed to irritate my patella tendons, though.
The investment in time, effort and money just to (hopefully) allow me to take part in a bit of non-elite, mid-pack running is starting to feel a bit excessive, though.
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