General Discussion Triathlon Talk » Right calf is tight and sore Rss Feed  
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2012-02-15 9:12 PM

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Subject: Right calf is tight and sore
For the past week I've had a sore and tight right calf. I've tried foam rolling, massage, and an ice bath (took after my long run). It still feels like a ball o' muscle. Any advice?


2012-02-15 9:38 PM
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Subject: RE: Right calf is tight and sore
As explained to me by my massage therapist: if you can feel a knot, the muscles are contracted and did not release.  They are still in an active state.  You have to get them to release.  Massage and heat have always worked for me.  I apply pressure to the area with my thumb.  For me, some times it takes several days to get it to completely relax.  Good Luck!!
2012-02-15 9:41 PM
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Subject: RE: Right calf is tight and sore

bhc - 2012-02-15 7:38 PM As explained to me by my massage therapist: if you can feel a knot, the muscles are contracted and did not release.  They are still in an active state.  You have to get them to release.  Massage and heat have always worked for me.  I apply pressure to the area with my thumb.  For me, some times it takes several days to get it to completely relax.  Good Luck!!

 

x2!! I've had tight LEFT calf for the past two days. Seems like the swim kind of made it go away.  I put on compression, heat therapy, and just thumbing the sore spot. Seems to work, but as BHC says...it took me a couple days. 

2012-02-15 10:54 PM
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Subject: RE: Right calf is tight and sore

Try hot and cold therapy - 10mins ice 10mins heat and massage.  Ice takes out swelling and heat relaxes.

2012-02-15 11:35 PM
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Subject: RE: Right calf is tight and sore
bhc - 2012-02-15 9:38 PMAs explained to me by my massage therapist: if you can feel a knot, the muscles are contracted and did not release.  They are still in an active state.  You have to get them to release.  Massage and heat have always worked for me.  I apply pressure to the area with my thumb.  For me, some times it takes several days to get it to completely relax.  Good Luck!!
This is exactly right. I use the Rumble Roller to really get in and release the muscles. A trainer I work with has created a method for this using Self Myofascial Release (SMR) that is an amazing tool to help work these issues out. His site is networkfitness.com. You can also check out Network Fitness or SMR on Facebook as well.
2012-02-16 12:32 AM
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Subject: RE: Right calf is tight and sore
Have you used a new pair of shoes lately or anything else out of the norm in your training? I switched shoes a few months ago and they caused all kinds of issues on my left calf. It took me a while to figure out that the shoes were the problem because they felt fine during my run. Switched back to my old brand and presto! Problem gone. Hope you feel better soon.


2012-02-16 8:28 AM
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Subject: RE: Right calf is tight and sore
find someone that can dry needle!  its like art on steroids.  They stick a needle into the trigger point, the muscle grabs it and eventually lets go.  I'm in PT right now so I can get it, but I went in also for just the dry needling, $110 a session but worth it if you have just a tight muscle that won't let go.
2012-02-16 8:42 AM
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Subject: RE: Right calf is tight and sore
Dry needling.... Good stuff. It creates a micro injury then the body increases blood flow to the area and speeds up healing. Your insurance may cover some or most of this. Also, compression is a must for me. Too much hard running on hard, hilly surfaces can also make it flare up. Finally, check the drop, heel height, on your shoes. The trend is to minimize this which increases strain on the muscles.
2012-02-16 10:10 AM
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Subject: RE: Right calf is tight and sore

x2 what everybody else said.  I'll add that last year my ART therapist taught me to use my Triggerpoint roller to really release the deep knots (much stiffer than foam roller, which was useless for getting into the deep tissue).

Gently point your toes, get the roller pressing against the knot, then flex your foot so the movement of the calf muscle rolls the knot over the roller.   Believe me, you feel that knot getting worked on.  Good luck!

2012-02-16 2:18 PM
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Subject: RE: Right calf is tight and sore
Oh, that is exactly what I've had this week! After working repeatedly with a foam roller and 'the stick', also self massage, my new best friend is a lacrosse ball.  It was the only thing that worked to really get into that fleshier part of the calf and get that muscle to release!Put it on the ground and roll your calf on top of it, it gets right in there. Thank you to my trainer for suggesting it, I finally feel like I can run again, after 5 days of that cramping feeling deep in my calf

Edited by Ybeal 2012-02-16 2:21 PM
2012-02-16 2:28 PM
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Subject: RE: Right calf is tight and sore

Thanks, everyone!

 

I don't think I can do dry needling. I have a serious needle phobia (that did not go away after pregnancy, as promised) and I would likely faint/ puke just going in there.

I'll try everything else, though !



2012-02-16 2:53 PM
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Subject: RE: Right calf is tight and sore

You've already got good advcie on the massage, rest, ice, etc.

So I took a look at your logs and see an issue.  From about June through December...you were really consistant.  About 25 mpw, and long runs in the 8-12 mile range.

At the end of December though, it looks like you really started to up your mileage for 8 straight weeks...going up to 45 mpw all of a sudden...and LRs in the 15-20 range.  You built up a really solid base, but I think your calf injury may be due to that bump up in mileage.  Maybe spending a few more weeks in the 30-40 mpw range and LRs in the 13-15 range...followed by a recovery week would have been a better transition to the 40+ mpw you're doing now.

Just my 2 cents.  Either way, you're doing an excellent job improving your running over the last 8+ months.  Work that calf out...maybe tweak your plan a little, and go for Boston.

2012-02-16 6:46 PM
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Subject: RE: Right calf is tight and sore

Ybeal - 2012-02-16 2:18 PM Oh, that is exactly what I've had this week! After working repeatedly with a foam roller and 'the stick', also self massage, my new best friend is a lacrosse ball.  It was the only thing that worked to really get into that fleshier part of the calf and get that muscle to release!Put it on the ground and roll your calf on top of it, it gets right in there. Thank you to my trainer for suggesting it, I finally feel like I can run again, after 5 days of that cramping feeling deep in my calf

 

x2. Love my lacrosse ball.

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