General Discussion Triathlon Talk » Sore/Tight Calves - Any ideas? Rss Feed  
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2011-04-15 1:20 PM

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Subject: Sore/Tight Calves - Any ideas?
I have been having very tight calves after runs and they are a little sore. Any one have any ideas how to solve other than streching?


2011-04-15 1:23 PM
in reply to: #3448923

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Subject: RE: Sore/Tight Calves - Any ideas?
Have you recently switched to a foot strike that is more mid-foot/fore-foot? If so, decrease your typical mileage and ease into it. Regardless of why, get "The Stick." They make a number of different models, so find one that works best for you.
2011-04-15 1:25 PM
in reply to: #3448923

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Subject: RE: Sore/Tight Calves - Any ideas?
Gentle stretching. Weight bearing exercise like calf raises can get blood in there better which may help keep them loose and supple. 

Are you new to running or is this a new issue? 
2011-04-15 1:33 PM
in reply to: #3448923

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Subject: RE: Sore/Tight Calves - Any ideas?
I thought the issue was my old running shoes i replaced them which made it about 75% better but i still am having tightness after long runs about (17 miles). I'm thinking maybe i'm doing to much milage to quick??? I've been adding two miles per week.
2011-04-15 1:42 PM
in reply to: #3448974

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Subject: RE: Sore/Tight Calves - Any ideas?
I think you may have answered your own question.

To paraphrase p90x " training is the architect,  recovery is the builder" You need to dial it back every so often to rest and feel refreshed.

My personal experience is that my muscles feel best when they get everything, weights, Plyo, cardio, stretching and rest/recovery. When I was doing long running and running without much else I was chronically tight.

 
2011-04-15 6:10 PM
in reply to: #3448923

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Subject: RE: Sore/Tight Calves - Any ideas?

This was a problem for me too.

 

I swear by "The Stick"



2011-04-15 6:32 PM
in reply to: #3448923

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NH
Subject: RE: Sore/Tight Calves - Any ideas?
Try this site for self help ideas, or if it's serious and you need external help, find someone who does ART (Active Release Technique).  It's magic.
2011-04-15 6:34 PM
in reply to: #3448929

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Subject: RE: Sore/Tight Calves - Any ideas?

UWMadTri - 2011-04-15 12:23 PM Have you recently switched to a foot strike that is more mid-foot/fore-foot? If so, decrease your typical mileage and ease into it. Regardless of why, get "The Stick." They make a number of different models, so find one that works best for you.

X2 or is it 3 now !!!

2011-04-15 7:02 PM
in reply to: #3448923

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Subject: RE: Sore/Tight Calves - Any ideas?

Can you provide some information about your running history, number of years, number of miles, at what number of miles per week, etc., races, times, etc. 

I am specifically looking at what percent of your total weekly miles is your long run, what is the pace of your runs, too many fast runs?  I am looking for, are you building too fast?  How much biking are you doing, how fast what history of biking, how much bike speed work.  Where on your calves are your legs sore, are you trying out minimialistic/flats shoes, are you doing hills too much, trail runs, uneaven surface, etc.  Are you also doing another sport, stairmaster, etc.,  Need something to work with here. 

2011-04-15 8:09 PM
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Subject: RE: Sore/Tight Calves - Any ideas?
Baowolf - 2011-04-15 8:02 PM

Can you provide some information about your running history, number of years, number of miles, at what number of miles per week, etc., races, times, etc. 

I am specifically looking at what percent of your total weekly miles is your long run, what is the pace of your runs, too many fast runs?  I am looking for, are you building too fast?  How much biking are you doing, how fast what history of biking, how much bike speed work.  Where on your calves are your legs sore, are you trying out minimialistic/flats shoes, are you doing hills too much, trail runs, uneaven surface, etc.  Are you also doing another sport, stairmaster, etc.,  Need something to work with here. 

I run 5 to 7 mile 3x per week 8 min/mile plus a long run which is now 17 miles 10 min/mile(im try to get in shape for a marathon and a HIM) I bike once per week sometimes twice for 2 hours. The side walks i run on are uneven i wasn't sure it this could be the problem? It also bother me worse going up hill.

2011-04-15 8:15 PM
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Subject: RE: Sore/Tight Calves - Any ideas?
THE STICK is the way to go


2011-04-15 8:16 PM
in reply to: #3448923

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Subject: RE: Sore/Tight Calves - Any ideas?

I'd suggest to spread the running out a bit. Right now the long run accounts for almost 50% of your weekly mileage. A rule of thumb is to try to get the long run below 33%. Running easy, and often, can help with this.

I had the same problem when I returned to running last spring, after years away from doing it at all seriously. I would often feel that I was about to get a calf cramp in the later part of my runs, or right after finishing. As some point, when I had built up the requisite strength, the calf pains simply disappeared. I'm trying to start running again right now after a lengthy lay-off due to injury. Same calf tightness happening again.

Good luck!

2011-04-15 8:54 PM
in reply to: #3448923

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Subject: RE: Sore/Tight Calves - Any ideas?
It looks like 1-2 shorter runs per week at a much slower pace should help.  You will have to work them in slowly.  Are you following a plan?  So 5 8 5 7  rest 10 17 would be ideal.  But you would have to build up the 5s from 3s and maybe the 10 from 6.  And then ya you have all the stick, calf stretches, ice, recovery leggings, etc. to help also.   
2011-04-15 9:08 PM
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Subject: RE: Sore/Tight Calves - Any ideas?

I've been dealing with this for several months now...and I want to put in one caution about The Stick:  I use it alot...but when I was having a particularly nasty and persistent bout of tightness in the outside rear calf muscle of my left leg, using The Stick on it actually made it worse.  Whatever was going on...maybe it was nerve-related...who knows...rolling it made it spasm up 100% worse.  I've been very careful since then to do stretching and manual massage first to make sure the muscles aren't locked up before rolling my calves with The Stick ever since.

Also, a PT recommended diligent warmup before runs (i.e., doing some walking first) and using heat after...both of these in order to keep the muscles (and the fascia, as well, I believe) pliable.  (This particular PT had apparently had surgery for compartment syndrome himself, so he had a lot to say about calf problems.)

2011-04-15 9:13 PM
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Subject: RE: Sore/Tight Calves - Any ideas?
I, too, use the stick, but have recently found the "tiger tail" which I now like better!
2011-04-16 2:10 PM
in reply to: #3448923

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Subject: RE: Sore/Tight Calves - Any ideas?

The stick is OK, but I found that rolling with a foam roller (as well as a lightly padded PVC tube- my favorite torture device), is what really works for me.

Rolling will hurt like the dickens for a week or two, but grind it out and stay disciplined and your calves should loosen up.  When you find a trigger point (you'll know when you find one), it's better to remain stationary with pressure on the trigger point...that should help it loosen (you should feel the knot loosening as you maintain the pressure).



2011-04-17 5:23 PM
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Subject: RE: Sore/Tight Calves - Any ideas?
trigger point helps too think they advertise thru BT
2011-04-18 11:03 AM
in reply to: #3448923

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Subject: RE: Sore/Tight Calves - Any ideas?
My PT is having me use a foam roller.  He perscribed it for my thigh, but I'm using it for my shoulders as well.  It really helps to get the knots out. 
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