Persistent calf problems when running.
Discussion
Hi All,
Over the past few years I have had major problems with my calves when running - both legs. They become very tight and eventually one will go into spasm with a bang and I am unable to run.
I have seen a physio who can release the muscles with pressure but I still cannot run for a few weeks.
I have seen a podiatrist who made me some carbon orthotics, they helped little if at all.
I have had my gait analysed and I over pronate, so have had supportive shoes and also neutral ones with the orthotics. No real success.
On video I can see that my feet land on the outside edge and then roll sharply neutral or slightly over pronated. I presume that this is the problem - the muscle is being given a sharp tug with each foot strike.
I have run today for the first time in about 9 months. I managed 1.5 miles before one calf started to twinge, the first half mile of which was power walking to warm up.
I am running out of ideas now, can anyone give me any ideas regarding where to go from here please?
Over the past few years I have had major problems with my calves when running - both legs. They become very tight and eventually one will go into spasm with a bang and I am unable to run.
I have seen a physio who can release the muscles with pressure but I still cannot run for a few weeks.
I have seen a podiatrist who made me some carbon orthotics, they helped little if at all.
I have had my gait analysed and I over pronate, so have had supportive shoes and also neutral ones with the orthotics. No real success.
On video I can see that my feet land on the outside edge and then roll sharply neutral or slightly over pronated. I presume that this is the problem - the muscle is being given a sharp tug with each foot strike.
I have run today for the first time in about 9 months. I managed 1.5 miles before one calf started to twinge, the first half mile of which was power walking to warm up.
I am running out of ideas now, can anyone give me any ideas regarding where to go from here please?
Vealie said:
It may not be relevant to your situation but I hit a very similar situation a few years back. It turned out that I had gone past the age where I could just go for a run without a warm up. The phys suggested 5 mins vigorous walking prior to running. Problem sorted.
Well that's pretty much what I do, and did today. It still happens.Have you tried changing your style to fore foot running? There will be a learning curve (ironically involving your calves) but the pronation issues should just disappear. I have a bad knee at the moment and fore foot running seems to make my legs work as they should and my knee gets better for a day or two post run.
It may not be the answer but I'd certainly give it a go. All these foot beds etc always seem like a way to mask a problem to me.
It may not be the answer but I'd certainly give it a go. All these foot beds etc always seem like a way to mask a problem to me.
NorthDave said:
Have you tried changing your style to fore foot running? There will be a learning curve (ironically involving your calves) but the pronation issues should just disappear. I have a bad knee at the moment and fore foot running seems to make my legs work as they should and my knee gets better for a day or two post run.
It may not be the answer but I'd certainly give it a go. All these foot beds etc always seem like a way to mask a problem to me.
I have had running lessons from the sports physio and I tend to run on the forefoot. I am not saying there is not room for improvement, but I certainly don't heel strike.It may not be the answer but I'd certainly give it a go. All these foot beds etc always seem like a way to mask a problem to me.
I went through a hugely frustrating 18 months of this and seem to be over it as of Christmas.
1. Stretch. A lot.
2. Stretch quads and back, not just calves.
3. Eccentric heel drops - every day, not just when the problem presents.
4. Run a little and often, and accept a greatly reduced pace when coming back from injury. Shorter runs allow you to concentrate on form every step of the way.
5. Hydrate like there's no tomorrow.
6. Compression tights/socks.
7. Take lots of zinc - odds are you are zinc-deficient.
8. Take lots of magnesium - odds are you are magnesium-deficient.
My problem appears to have been spasm/cramping, leading to instantaneous level-1 tears.
1. Stretch. A lot.
2. Stretch quads and back, not just calves.
3. Eccentric heel drops - every day, not just when the problem presents.
4. Run a little and often, and accept a greatly reduced pace when coming back from injury. Shorter runs allow you to concentrate on form every step of the way.
5. Hydrate like there's no tomorrow.
6. Compression tights/socks.
7. Take lots of zinc - odds are you are zinc-deficient.
8. Take lots of magnesium - odds are you are magnesium-deficient.
My problem appears to have been spasm/cramping, leading to instantaneous level-1 tears.
Eleven said:
I have had running lessons from the sports physio and I tend to run on the forefoot. I am not saying there is not room for improvement, but I certainly don't heel strike.
It's often pretty difficult to diagnose these things over the internet. However, it may be that you are getting problems because your calves are always held in a shortened state, and aren't relaxing. Try consciously landing forefoot then midfoot, then let your heel just touch the ground as your knee compresses. You want you knee to be not just bent, but bent and flexing when you strike the ground. Bent and locked into shape ain't good. Another way to think of this is to try to run 1.5 inches shorter than your true height.
Good luck.
IroningMan said:
I went through a hugely frustrating 18 months of this and seem to be over it as of Christmas.
1. Stretch. A lot.
2. Stretch quads and back, not just calves.
3. Eccentric heel drops - every day, not just when the problem presents.
4. Run a little and often, and accept a greatly reduced pace when coming back from injury. Shorter runs allow you to concentrate on form every step of the way.
5. Hydrate like there's no tomorrow.
6. Compression tights/socks.
7. Take lots of zinc - odds are you are zinc-deficient.
8. Take lots of magnesium - odds are you are magnesium-deficient.
My problem appears to have been spasm/cramping, leading to instantaneous level-1 tears.
I have just been to see a nutritionist this morning on another matter. He has recommended that for one month I take 1.5 - 2g magnesium per day. That's between 20 and 26 capsules.1. Stretch. A lot.
2. Stretch quads and back, not just calves.
3. Eccentric heel drops - every day, not just when the problem presents.
4. Run a little and often, and accept a greatly reduced pace when coming back from injury. Shorter runs allow you to concentrate on form every step of the way.
5. Hydrate like there's no tomorrow.
6. Compression tights/socks.
7. Take lots of zinc - odds are you are zinc-deficient.
8. Take lots of magnesium - odds are you are magnesium-deficient.
My problem appears to have been spasm/cramping, leading to instantaneous level-1 tears.
stew-S160 said:
I would suggest that strengthening the hamstrings would help in a big way. As would rolling the ITB, quads, gastroc/soleus.
That's interesting, why do you say this? I actually don't think my hamstrings are as strong as they could be. I do leg curls once a week and straight leg deadlift once per week, any suggestions for something better?
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