Hi, I am a 37 yr old teacher. I am training for my first marathon and have almost 2 years running experience. I ran a half last year and am now 2 months away from the marathon. My problem is calf pain during about half of my training runs. I am able to run the long runs on Saturdays (up to 14 miles now) with little pain. I take one rest day and try to run a short distance on Monday evening. My calves hurt so much, I have to stop, stretch, and walk awhile. I can start running again, but then have to stop and walk after a half mile! The past two weeks I have been unable to keep up with the shorter runs (during the week) because it seems I am still recovering from my long Saturday runs. I drink enough water and I eat right. Is there a problem with my form? Or am I not stretching enough? I spend about 15 min. stretching after each run. Help! My marathon is two months away!
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Calf pain during running
- Thread starter ullka
- Start date
calf pain
The pain is sharp and is in the entire back of the leg, or calf. I can run on it a little while, but i eventually have to slow to a walk. I stretch it out again and attempt to run again, and sometimes it goes away (after about 2 miles) and sometimes it doesn't (and I abort the run). I usually have to rest my legs an entire two days before my long run on Saturdays. I am skimping on all my shorter weekly runs so I am able to run the long mileage on the weekend. This doesn't seem right...
Describe the pain a little better? Where exactly on the calf is it? (ie: the belly of the muscle in the back, around the side, radiating into the shins?) And is it a dull or sharp pain? It's not just a muscle cramp, is it?
The pain is sharp and is in the entire back of the leg, or calf. I can run on it a little while, but i eventually have to slow to a walk. I stretch it out again and attempt to run again, and sometimes it goes away (after about 2 miles) and sometimes it doesn't (and I abort the run). I usually have to rest my legs an entire two days before my long run on Saturdays. I am skimping on all my shorter weekly runs so I am able to run the long mileage on the weekend. This doesn't seem right...
The problem you are suffering is very common problem. There is nothing to worry about that. Initially I had same problem. I took some preventive measures at that time. Still I feel the same problem often. But now it is bearable and these types of pain do not hamper my daily life any more. I would like to share my experience it with you:
• Before beginning any treatment for the calf muscle pain, take an elastic bandage and wrap the affected area with it. This will ensure that the affected muscles remain in one place and the injury is not aggravated. After this take an anti-inflammatory medicine, like ibuprofen. These medicines should be taken after every four-five hours, till the muscles show some sign of recovery.
• One of the most effective tips for relieving the pain is to apply ice pack on the affected area. Take some ice, wrap it in a cloth and apply on the calf muscles. Repeat this process two to three times a day, for about fifteen minute each. The extreme temperature of the ice will bring some relief for the pain. It will reduce any possible swelling as well.
• Please take proper rest. Do not move around too much. Keep your leg at one place and do not strain it in any way. This will ensure that the injury does not become worse, plus there would not be any pain felt if the leg is not moved.
• Take a balanced diet, which supply the body with the right amount of carbohydrates, calcium, proteins, vitamins and minerals. Potassium and magnesium are especially known to make the muscles healthy, so foods rich with those two minerals, such as bananas, apricots, dates, cabbage, pork, potatoes, grapefruit, broccoli and corn, should be added to the diet. If the body is healthy, the muscles will heal faster. Along with a balanced diet, make it a point to drink a gallon of water every day. As an electrolyte imbalance can lead to muscle spasms, so take a sports drink which replenishes your body with the same.
• Give your legs a massage. Take any natural oil and apply it on the affected area. Follow this by applying pressure with your fingers, on your calf muscles, for about five minutes or so. Repeat the process a couple of times in a day. Instead of natural oil, you can make use of an analgesic balm as well, which you can easily find in any chemist store. These balms help the muscles heal and bring down soreness. Taking a warm bath is recommended too. It will relax your muscles and bring relief from pain as well.
• Stretch your calf muscles. I know you did that. Fact is this all time a good practice. I want to show you a proper way. Simply sit on the floor with your legs straight in front of you. Next, push your heels out and toes towards the ceiling. Hold on to this position for about five seconds and then again come back. Do 10 repetitions exercise every day. One cautious though, before undertaking this exercise, makes sure that the swelling is gone. Otherwise it can worsen the muscle injury and pain.
• Researchers have shown that the nutrient Carnitine is necessary for maintaining the muscle in a healthy state. As red meats are rich this nutrient, so include them in the diet. Otherwise, there are tablets available in more health stores which have the same nutrient, so these can be taken up instead of red meats, as they are unhealthy.
• A natural remedy to reduce muscle swelling and soreness is to soak the affected muscles in hot water to which Epsom salts have been added. These salts draw out the waters and toxins from the muscles, thus relieving pain and inflammation. Moreover, Epsom salts contain magnesium sulfate, which is absorbed by the skin and acts as a nervous system sedative, thus relaxing the muscles in the process.
With these tips you should be able to get relief at home itself. However, if the calf pain does not go away, then it is advised to consult a doctor for proper treatment.
• Before beginning any treatment for the calf muscle pain, take an elastic bandage and wrap the affected area with it. This will ensure that the affected muscles remain in one place and the injury is not aggravated. After this take an anti-inflammatory medicine, like ibuprofen. These medicines should be taken after every four-five hours, till the muscles show some sign of recovery.
• One of the most effective tips for relieving the pain is to apply ice pack on the affected area. Take some ice, wrap it in a cloth and apply on the calf muscles. Repeat this process two to three times a day, for about fifteen minute each. The extreme temperature of the ice will bring some relief for the pain. It will reduce any possible swelling as well.
• Please take proper rest. Do not move around too much. Keep your leg at one place and do not strain it in any way. This will ensure that the injury does not become worse, plus there would not be any pain felt if the leg is not moved.
• Take a balanced diet, which supply the body with the right amount of carbohydrates, calcium, proteins, vitamins and minerals. Potassium and magnesium are especially known to make the muscles healthy, so foods rich with those two minerals, such as bananas, apricots, dates, cabbage, pork, potatoes, grapefruit, broccoli and corn, should be added to the diet. If the body is healthy, the muscles will heal faster. Along with a balanced diet, make it a point to drink a gallon of water every day. As an electrolyte imbalance can lead to muscle spasms, so take a sports drink which replenishes your body with the same.
• Give your legs a massage. Take any natural oil and apply it on the affected area. Follow this by applying pressure with your fingers, on your calf muscles, for about five minutes or so. Repeat the process a couple of times in a day. Instead of natural oil, you can make use of an analgesic balm as well, which you can easily find in any chemist store. These balms help the muscles heal and bring down soreness. Taking a warm bath is recommended too. It will relax your muscles and bring relief from pain as well.
• Stretch your calf muscles. I know you did that. Fact is this all time a good practice. I want to show you a proper way. Simply sit on the floor with your legs straight in front of you. Next, push your heels out and toes towards the ceiling. Hold on to this position for about five seconds and then again come back. Do 10 repetitions exercise every day. One cautious though, before undertaking this exercise, makes sure that the swelling is gone. Otherwise it can worsen the muscle injury and pain.
• Researchers have shown that the nutrient Carnitine is necessary for maintaining the muscle in a healthy state. As red meats are rich this nutrient, so include them in the diet. Otherwise, there are tablets available in more health stores which have the same nutrient, so these can be taken up instead of red meats, as they are unhealthy.
• A natural remedy to reduce muscle swelling and soreness is to soak the affected muscles in hot water to which Epsom salts have been added. These salts draw out the waters and toxins from the muscles, thus relieving pain and inflammation. Moreover, Epsom salts contain magnesium sulfate, which is absorbed by the skin and acts as a nervous system sedative, thus relaxing the muscles in the process.
With these tips you should be able to get relief at home itself. However, if the calf pain does not go away, then it is advised to consult a doctor for proper treatment.
Warm up and cool down are where this will be resolved unless there is serious damage. If there is real damage see a professional. What you say suggests there may be, but hopefully not.
Warm up by doing something easy or just very gently jogging the first part. Then do some five second passive calf stretches. Don't stretch before warm up, ever.
Cool down is opposite to warm up, if you don't know that I will be deeply shocked. Same passive stretches for minimum 20 seconds.
The stretches are ideally the two below and should never feel like an effort, if you feel any pull, ease off immediately. Get into the stretch and come out of it slowly and steadily, but only count the time you are in it fully.
The basics on these stretches are the same the only difference is that one is with stretch leg straight the other is with it bent.
Stand within easy reach of post or wall. Arms shoudl touch it whilst bent.
Ensure both feet are on totally parellel lines throughout the stretches.
Put one foot back 1 or two foot lengths behind you. This foot must stay in full contact with the floor.
Bend the front knee gently keeping torso upright. The stretch comes from the bend and balance moving forward not distance between feet.
Repeat for other foot and then do the opposing to straight or bent you did first.
This is a passive stretch and much safer than active alternatives. It uses gravity as opposed to opposing muscle to stretch you.
There are always a few clowns who have their legs in virtual split position, lunged forward and wobbling around to give the best stretch. My calves are flexible and whenever I have guided said clowns into what I have described they have been shocked at how this less dramatic looking pose is so much more effective.
Other issues could be footwear. I caused some damage a while ago running in bad shoes. They would have been fine for some others, not for me. There are a number of running shops that will check this out for you.
I apologise if all of this is teaching granny to suck eggs but hope some of it helps.
Warm up by doing something easy or just very gently jogging the first part. Then do some five second passive calf stretches. Don't stretch before warm up, ever.
Cool down is opposite to warm up, if you don't know that I will be deeply shocked. Same passive stretches for minimum 20 seconds.
The stretches are ideally the two below and should never feel like an effort, if you feel any pull, ease off immediately. Get into the stretch and come out of it slowly and steadily, but only count the time you are in it fully.
The basics on these stretches are the same the only difference is that one is with stretch leg straight the other is with it bent.
Stand within easy reach of post or wall. Arms shoudl touch it whilst bent.
Ensure both feet are on totally parellel lines throughout the stretches.
Put one foot back 1 or two foot lengths behind you. This foot must stay in full contact with the floor.
Bend the front knee gently keeping torso upright. The stretch comes from the bend and balance moving forward not distance between feet.
Repeat for other foot and then do the opposing to straight or bent you did first.
This is a passive stretch and much safer than active alternatives. It uses gravity as opposed to opposing muscle to stretch you.
There are always a few clowns who have their legs in virtual split position, lunged forward and wobbling around to give the best stretch. My calves are flexible and whenever I have guided said clowns into what I have described they have been shocked at how this less dramatic looking pose is so much more effective.
Other issues could be footwear. I caused some damage a while ago running in bad shoes. They would have been fine for some others, not for me. There are a number of running shops that will check this out for you.
I apologise if all of this is teaching granny to suck eggs but hope some of it helps.