Gallery
CALF INJURY
Often it occurs in runners who are over 40.
Can be from reduced blood supply.
The pain experienced can be either a sharp electric shock or like a knife has ben stuck into the calf muscle, or a tightness.
Tight calf muscle can be the reason or tight hip flexors which cause a problem and don’t allow the leg to fully extend before impact
Calf strain, or tear or pull is a common running injury caused by over stretching or working hard on a tight shortened muscle.
It
To avoid over stretching to cause muscle fibres to tear.
First degree injury –Symptoms include cramp sensation or tightness and shallow massage may not even find a problem.
Second degree injury –Symptoms severe pain limping during and after exercise.
Sore to touch and possible bruising within 72 hours.
Painful when on tip toes
Third degree - Symptoms include unable to move without pain. It may be not possible to have soft tissue massage and even a tight area which can be as large as a golf ball.
Treatment includes
R.I.C.E = Rest Ice Compression and Elevation.
Don’t forget use calf guards for up to 8 hours each day. Use on both legs to cause even balance.
Don’t train if the pain is more than 2/10 (1 = hardly any pain 10 is severe cant walk)
HOW TO AVOID IN THE FUTURE
Calf raises on stairs. Calf rises on a bench press machine.
Swim and cycle (avoid out the saddle as this causes strain on the calf)
As you get better out the saddle can strength the area.
Self massage and ice twice daily is required to break down the scar tissue and avoid the muscle from shortening again.
Stop stretching the calf if you feel even the slightest of pain.
Aspirin is also helpful to thin the blood
Consult your doctor first before taking nay drugs
Compartment syndrome
Calf or shin injury is common in running distance runners and 1 in 3 over the age of 40 will experience this type of injury before they are 50.
Why it happens?
When the volumes of the blood vessels, muscles and nerves become too big for the compartment they are in.
The pressure builds up reducing the blood supply
Compartment Symptoms
Cramp like sensation that occurs in 15-25 minutes of running before the pain (a) gets so worse you have to stop (b) or if you are lucky stays the same.
The pain will only reduce when you stop training and rest. It will still be a painful niggles. Orthotics and massage can help.
Ice packs used every 2-3 hours for 5-10 minutes have helped me and many other runners I know.
The swelling is reduced even only slightly but can give a lot of pain relief.