Any runners out there?

Malarky21

Hi i'm a beginner runner and over the years never seem to be able to advance further due to nearly always getting a tight calf in my left leg after about 20 minutes of running. I do stretches, rest it when needed etc but can never seem to overcome this issue, does anyone have the same issue? Or have any advice on what could help? Do compression socks help? Heel pads? Insoles? Any advice appreciated....

Placitasgirl

Have you thought about having your running gait analysed? Many running stores offer this for free or for a small charge which can be used against a purchase in the store. In the current circumstances some of these stores (Runandbecome and sportshoes.com) are also offering online gait analysis via a videos taken on your phone. 


It could be that you naturally run in a way that is putting a strain on your calf and the store will recommend shoes that will help overcome the issue which is great if you wish to continue running without pain. 

I'm a relatively new runner and recently got my gait analysed before investing in my first "proper" running shoes. The difference having the correct shoes (and running socks as I'm working up to 10k runs) has made is really hard to describe; I'm now running further more quickly and comfortably and smashed my 5k PB by a minute and a half on my first run in them. 

Without getting to the bottom of the reason for the tightness when you run it would be a waste of time spending money on compression socks, heel pads or insoles which might help, but might actually exacerbate the problem. 

Hope that's a help and happy (pain free) running! 

hugheskevi

Strengthening work will probably help. The classic heel raises (stand on a step, heel off the edge, raise to tiptoe and down) are good for calf strength, and for variety do them with legs straight, legs bent and just on one leg. Google for calf strengthening exercises and get into a regular routine, doesn't have to be very long - just doing 20 heel raises 3 times a day will help a lot. Using a foam roller might help too, especially after longer runs but also just in general - a quick few minutes every now and again is a good way to keep calves flexible.

When starting back running, choose a short distance, go slow, and only escalate very slowly. If feeling tight then either slow or stop. When returning from injury my first run back is likely to be in the region of about 3k, at a very slow speed (eg I might even do it in normal clothes if the weather is cool, as I am not going to break sweat). Depending on how that goes I'd add about 1km ish, leave at least a day and more likely two days between runs and steadily build up speed. Avoiding hills and fast acceleration (eg if you stop to cross a road) can be helpful, as those put a lot of strain on the calf - I'd do that until I am sure I have no injury issues (and if there are any inclines I would stop to walk up them, even if they are very short). I might also add in a couple of minutes of walking into a run, just to give calf a rest. The key is strengthening and introducing load in a controlled way.

If you have a number of pairs of running shoes, rotating them for each run is a good way to mix up exactly where pressure is being applied.

japheth

I would also recommend that you talk to your doctor. It could be a deep underlying issue that only pops its ugly head when you do strenuous exercise.

Malarky21

I've looked at going to a running shop for gait analysis although have read a lot about it only being a brief check and that having a proper biomechanics gait analysis done at a physio or podiatrist would be better and more thorough, although doing that can be expensive

[Deleted User]

Sometimes, the problem can be how your foot strikes - if you run with toe strike first it can cause calf strain, have you tried heel strike first ?

Manxman_in_exile

Malarky21 said:

I've looked at going to a running shop for gait analysis although have read a lot about it only being a brief check and that having a proper biomechanics gait analysis done at a physio or podiatrist would be better and more thorough, although doing that can be expensive

Gait anaysis is a good idea but a waste of time doing it in a sports shop.  I can recommend seeing a podiatrist to get the job done properly.  (I used to be plagued with shin splints, knee, hip and lower back pain before seeing a podiatrist.  Been running again for about 20 years now - no problems.  He gave sold me prescription orthotics and I've never looked back).

Yes - they can be expensive but if you want to run how much value do you put on your shins, knees and hips?.

Ask your doctor for a referral to a NHS podiatrist or find one privately.  Check beforehand that they have knowledge of running problems and do do gait analysis - not just cutting toenails!

https://iocp.org.uk/

https://www.nhs.uk/service-search/other-services/Podiatrists-and-chiropodists/LocationSearch/343

https://cop.org.uk/find-a-podiatrist#FIND.PODIATRIST

BananaRepublic

[Deleted User] said:

Sometimes, the problem can be how your foot strikes - if you run with toe strike first it can cause calf strain, have you tried heel strike first ?

Are you sure heel landing is a good idea? It puts more stress on the knees and hips. I had to give up running after 35 years due to severe knee pain. Orthotics helped a bit. Ice skating proved to be better exercise in my case. 

parking_question_chap

All your suggestions will only mask the issue. You need to find out whats causing it. Seeing a physio is probably a good idea.

qaasim

I used to get a tight calf when I started running but once I was running 3/4 times a week that went away.

Also, I would strongly suggest Ying Yoga, slow yoga is going to stretch you far better than after run stretches.

MgComp

Ex-sprinter here - usually when you get tightness/pain in one side of the body (in your case the left calf), it's due to an imbalance on the other side. Your left calf may be getting tight as it is taking on the full load of your body due to weakness in the right hand side. I would agree with strengthening exercises as it seems like stretching isnt working here. Strengthen your right calf, and both of your legs higher up (knees, hip flexors, quads, hams, glutes) with exercises and continue all the stretches you're doing but don't overstretch. You'd be amazed how many people try to stretch out tightness and pain when they really need to be strengthening.