Help with Calf Issues
hello all,
So i was running on sunday and i got a nasty little calf cramp. Then during last nights workout that same calf cramp came right back. I cut my workout short and as i was cooling down, i felt a strang feeling. It felt like a rubber band broke and then there was some pain. I am about 99.999% sure I did not tear anything. I know this because i can give my whole calf a rub down and it feels great.
My biggest issue is walking up and down stairs... when i flex my foot, it feels very very very tight. I have iced, heated, rolled, and massaged. What else can i do? Thought??
The Million dollar question, can i ride tonight? 
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Comments
Hopefully your situation isn't as severe as mine, but, if it is.....
1. you are probably right about the severity of the strain. usually pain and tightness from the inflammation is bad enough to stop us before we can rip it to shreds. however, even a 'strain' has microtears that will scar and be susceptible to later injury, requiring vigilance and discipline.
2. is this the first time? it takes time to get over this. been thru it 3 years in a row. mine is speedwork, TP work is fine but z5 is very dangerous. Once I get that split second 'stabbing' in the calf, it's gotta be shut down for 2 weeks minimum. Now, if you're like me, you won't listen to me and you'll try to test it out as soon as it starts to feel better, maybe a week or so. Cuz you'll want to get back as soon as possible. That's when you'll get your first setback and add another week to the whole thing. Pay attention to this point and save yourself the extra 2-4 weeks.
3. Not sure when your big race is but I guarantee that you have enough time to miss a couple of weeks running now and will still be plenty ready for the race.
4. I can still bike as hard as I want. I, with the go ahead from the coaches, am simply ramping up my cycling while this running is paused. I'm swimming more than usual for January, too, because of this. And, I'm getting to LOVE Deep Water Running. 4x week, after swims, using a belt (AquaJogger), do hi intensity hi knees laps and also steadier (but still quick leg turnover) 10' intervals that I've built to 4x 10'. This doesn't replace running on land but it's minimizing my dropoff, even maintaining (I'll know more about this in a couple of weeks).
5. Ice & elevation. I rarely go with NSAIDs unless it's REALLY painful and swollen (see point 2 about testing the injury).
6. Many possible causes, mostly soft tissue. Calf stain (tears) get the most attention. But, could also be a stress fracture. And, commonly missed, there's a tendon that runs back there (Posterior Tibialis) that can get inflammed and causes the same symptoms. This one is interesting cuz it has alot to do with HOW we run, biomechanical stuff. Also, it can become inflamed from hi pressure impact (think heel strikes) where all of that force is absorbed in an abnormally hi pressure point. I've been to physical therapy so much that I've given up on it, can't afford to go 2x week for 6-8 weeks every time this happens. Other than the MOST extreme of cases, there's not alot to do other than stretching (after the pain is gone), maybe ultrasound/dry needling/exercises to strengthen form (at a good physical therapist). Stay NonImpact and give it time.
In summary, here's what I'm doing...
stay off of it, even after I feel I can run on it.....wait 1-2 extra weeks.
ice it, elevate it, foam roll it, massage it, work it.
continue working my ass off with everything that I can...bike/swim/DWR
always (when up and running) think of hi cadence running (helps keep me from overstriding and heel(hi pressure points) striking)
just put some special orthotics (this a new twist for me so the jury is still out) that are supposed to diffuse those Hi Pressure Point areas to the entire landing area.
remember that TP work is ok, but z5 has to be on the dot or even a couple of seconds slower, don't get greedy.
don't worry about it, it's done, worrying/stressing won't make it better, be objective. Handle what you can handle today, only today, don't worry about missed time.
you'll be back before you know it.
PM me with your number if you need to talk about it.
In my own case, the calf tightness was caused by poor glute strength and an improperly firing kinetic chain. That is gradually working itself out. Gradually. I would bag the uphill strides for sure if you're going to run.
You all rock. i will take it easy today and see how things progress for tomorrow. I will stay away from hard running. Heck i will stay away from running for a few days. Also on my bikes, i will not push crazy hard.
Chris, i sent you my phone number. Please give me a call any time after 5:30.
BTW, i have no swelling in the calf. so that is another reason why i think it is not that bad. (also no limp)
I echo Chris. Last year did a 10 mile trail race on a Sun and everything was fine. No hint of anything coming. Biked Mon night. Biked Tues night then was bricking a run after and at 3.5 miles felt pain/like a cramp in my left calf. Stopped immediately, massaged it, felt okay, then tried to run. Stopped immediately. I could feel something like a cramp when walking, and going up stairs but nothing else really. When I tried to jog a few days later, within 50 yards it hurt. Stopped again. Did some research and seemed to be a calf strain. Took a total of 11 days with no running before trying an easy run again but could still only jog about 1/3 mile and of course I had to stop, and it was very sore then. Took another 13 days off from running and did a lot of stationary bike rides. The injury popped up on March 26 and it wasn't until the day before HIMNO on April 21st that I tested again on the hotel treadmill in NO, to see if I could run the 2 miles before the bike, and my wife ran the 13.1 miles since we were able to switch to us doing the relay together. Once I knew I wouldn't be able to run 13.1 miles in NO, I let it completely heal and that was about 4-5 days extra where there was absolutely not a hint of soreness present. A friend of mine tried to run through his pain and tore his calf. He did his about the same time as me, and still has issues. Everything has been fine for me. I was doing some trail races a couple times without actually training on the trails and running hard like I would a road race, so since I don't train on trails, I think I'm done racing trails. Sorry a little winded. It definitely takes 2 weeks to heal without trying to test it out in between that 2 weeks. Just use the time to improve your bike. I didn't really do any swimming, because I think I could feel some soreness when I tried a few days after, so I just biked.