Preventing Recurring Calf Issues?

[MC Bodge]

In Brief:

36(...ok, almost 37) year old male.
Various leg injury problems since age of 19.
Decided to learn to run with fore/mid-foot strike 20 months ago.
Lots of calf problems for first year.
MCL strain required rest for 2 months.
Resuming running and increasing gently things appeared to have improved for 2-3 months.
I started increasing the mileage and varying the speed.
In the past month I suffered a soleus twinge on a longer run that tightened up a lot afterwards (with a definite sore spot), but 'appeared' to recover in only 1 week.
I resumed running and all seemed fine.
Last weekend I suffered a different soleus twinge in the same leg that seemed minor, but again tightened up a lot afterwards. This time ot appears to have more lasting pain and I've had to abandon my 10K race this weekend.

I had originally thought that the calf issues were just about conditioning, but I am now less sure of this.

I stretch and use a foam roller and tennis ball a lot on my legs and no longer have obvious knots or tight spots.

I have recently begun trying to raise my knees/flex my hips more when running.

FWIW, I can't see how 100s of calf raises/lowers are going to help as they don't mimic the 1000s of shock absorbtions of running.

What exercises might be effective in prevention? I don't really have the time to be doing hours and hours of pilates, weights and yoga every week.

Thanks

[TheGriffter]

Hi, I had a similar problem with recurring calf issues as I increased mileage in preparation for a marathon (albeit at varied pace). The physio assessment concluded it was stemming from weak glutes, particularly on my left buttock (!) and not great core stability. My calf was over compensating for it - especially when the distance or pace increased.

They gave me some specific exercises and stretches which over a period of ~6 weeks made a big difference. I will dig them out and post up later - may be of some help.

Griff

[Gargamel]

Lose weight - if you can
Buy compression socks
Stretch
If you have the budget get a proper running technique analysis with a specialist, gait, foot strike, posture the whole bit. It is worth it if you find a particular issue

[Dr Murdoch]

Gargamel said:

Lose weight - if you can
Buy compression socks
Stretch
If you have the budget get a proper running technique analysis with a specialist, gait, foot strike, posture the whole bit. It is worth it if you find a particular issue

What do compression socks do?

[MC Bodge]

TheGriffter said:

. The physio assessment concluded it was stemming from weak glutes, particularly on my left buttock (!) and not great core stability. My calf was over compensating for it - especially when the distance or pace increased.

They gave me some specific exercises and stretches which over a period of ~6 weeks made a big difference. I will dig them out and post up later

Thanks.

The weak glutes issue has appeared in various articles I've read, it seems odd that the act of running itself doesn't strengthen them.

I had begun trying to strengthen the hamstrings a bit.

[Gargamel]

Dr Murdoch said:

What do compression socks do?

If you are looking for some proper science, I am not aware of any meaningful studies.

Bit like ice baths - lots of people do it, not many real studies about benefits. (or short term benefits only - ie can train again quickly, not so good over a long period.

Anyway, my view is it is a short term assistance, eventually you need to take them off, or maybe only wear them for longer runs, but not all runs. They can support the muscle and lessen the impact of the muscle moving around some times making small tissue tears or similar.

Lots of runners say it helps make their legs feel fresher and less fatigued. Prevents some swelling.

I assume your point is the jury is out on whether they provide meaningful assistance in these cases. In which case I agree there isn't strong evidence either way

[MC Bodge]

Gargamel said:

Lose weight - if you can
Buy compression socks
Stretch
If you have the budget get a proper running technique analysis with a specialist, gait, foot strike, posture the whole bit. It is worth it if you find a particular issue

I'm not exactly a running whippet. A fairly lean 82Kg / 183 cm (12 st 11 / 6ft) much of the weight in my (naturally muscular, but weak at the back?!)legs.

Incidentally, Calf:thigh length ratio seems fairly calf-biased. My Bike seats need to be fairly forward and I prefer shorter cranks.
-Leverage when running could be an issue?

Compression sleeves/socks are on the shopping list.

[Dr Murdoch]

Gargamel said:

I assume your point is the jury is out on whether they provide meaningful assistance in these cases. In which case I agree there isn't strong evidence either way

No not at all, I simply had no idea. I see a number of runners use them but always wondered why!

[Gargamel]

Dr Murdoch said:

No not at all, I simply had no idea. I see a number of runners use them but always wondered why!

Christ I am getting cynical in my dotage.... I spotted the Dr in your user name and assumed you were lining me up for an argument.

My Brother in Law swears by them, and he is a 30 miles a week man (and Head of PE/Sport Science....)

[MC Bodge]

Thanks for the suggestions.

I did a few glute and hip flexor exercises and stretches yesterday and can now feel some stiffness around that area, so it might have had some effect.

I've actually been trying to improve my running form recently, although hadn't appreciated how much involvement the glutes should have in flexing the hips.

From what I've been reading recently, 'recruiting' the glutes should improve running efficiency too, which can only be a good thing.

I'm going to dig out the swiss ball (that I often used as a balancing seat in the living room back when I was single) too, as that always seemed good for core strengthening.

[MC Bodge]

I've been doing a bit of reading and found that pelvic tilt, core strength, balance, strong quads/under-used glutes and hip flex could all be contributing to the overload of the calf muscles.

[mattikake]

Power Plate (Acceleration training).

Use them for stretch, massage and muscle conditioning. Stretch and massage twice a day, 6 times a week. Muscle conditioning through isometric and isotonic exercises about 3 times a week with rest days.

[MC Bodge]

I wore long, thick socks over my calves whilst mountain biking this morning. It may have been a coincidence/placebo, but my calf muscles felt better than they have cycling recently.

I could also feel my glutes which may have been stiffness or better utilisation.