I noticed that when I am having a swim focus, I seem to be getting more lower leg / calf tightness that more easily predisposes me to running injuries (such as tendinitis and lower leg muscle strains).
Do others (especially more seasoned athletes) experience this too and is there a recommended stretching routine to counteract/prevent this from happening?
Actually swimming loosens me up and my legs feel better afterwards. Perhaps it’s because running is not my best sport and it’s the change up that makes me feel better.
I feel I’m a better swimmer than a runner, is that the case with you?
jaretj
Actually swimming loosens me up and my legs feel better afterwards. Perhaps it’s because running is not my best sport and it’s the change up that makes me feel better.
I feel I’m a better swimmer than a runner, is that the case with you?
jaretj
Same for me.
Sign of under recovery.
~
have you tried eccentric heel drops? best stretch for calves
Actually swimming loosens me up and my legs feel better afterwards. Perhaps it’s because running is not my best sport and it’s the change up that makes me feel better.
I feel I’m a better swimmer than a runner, is that the case with you?
jaretj
+1. I try and time my swim workouts to be after days or the same day as harder or longer runs. I think there was even a study done that showed increased recovery rates when the individual swam within 16 hours of running. SOmetimes I’m a little sore and wall push-offs are a little weak, but that doesn’t really impact the quality of the swim of course. I might end up doing less kicking specifc work too.
I suspect there’s a issue with the kick, and/or triaing load has increased overall significantly and the OP’s isn’t recovering fully before the next run.
Thanks all for the input.
Recovery certainly isn’t the issue, as run volume is way down (see swim focus, meaning 4 to 5 90min. coached swims/week ).
I agree that swimming may help recovery, but only if you swim a recovery workout.
I know I have a weak inefficient kick compared to some with a swimming background, but otherwise am a comfortable “middle of pack” swimmer (pace-wise) in a fairly competitive Masters group.
Been doing eccentric heal lifts (when tightness starts to show after workouts), but do no see much improvement.
I also have more issues when swimming short course and after longer workouts (which are not necessarily kick-heavy).
So maybe I am unconsciously overdoing it?
I’ll try to work on kicking technique, better flexibility and try more frequent eccentric lower leg stretches spread out over the day.
Will also go back to a higher heel drop running shoe (8mm) for my “recovery” runs during the swim focus period.
Nutrition is o.k. (I think).
Was just wondering if people have a stretching/recovery regimen for a swim focus that works for them (ex-swimmer’s comments are particular welcome).
Not uncommon for adult onset swimmers, particularly if you have a running background
Short course pool = more turns, pushoffs, ballistic plantar flexion
Longer workouts = more of the above & possibly dehydration
In the pool
“Smooth” the pushoffs and relax the ankle to let (not force) the foot go into plantar flexion
Hydrate during your workout
Out of the pool
Work on glutes/hammies/gastroc/soleus
Eccentric heel drops every day, multiple times
.
I have the same issues.
Lots of stretching, increased salt intake during swimming and trying to run before swimming are the main things I do to mitigate against it - but I still feel the tightness if I do a hard set at lunch and have to walk back to work without a long period of stretching and cooldown. The lesson should be to do my focussed work when I can stretch it out, but time constraints and a bullheaded mentality seem to be my worst enemy!
For me it is always a sign of tight hamstrings.
Remember also that flexibility is king in swimming - I see a lot of my adult onset swimmers with horrible flexibility in their ankles so when they use fins a good bit and/or they work hard at “pointing their toes” while kicking this can trigger some calf soreness. Stretching & some anti-inflammatories if it’s bad enough…but mostly just working on improving that ankle flexibility so you don’t have to work to point your toes.
Also just a note that a lot of the adult onset swimmers wind up working their calves really hard by trying to keep their feet as stiff as possible while kicking…your feet really need to act as flippers, so don’t tighten up so much.
My guess is the predisposition towards injury while running during the swim focus probably hinges a little bit on what everyone has said - tight ankles, a different kind of stress on the post-tib & calf area & a lack of recovery between the different stressors…
Hope you can find some relief & faster times swimming!
I have the same issues.
Lots of stretching, increased salt intake during swimming and trying to run before swimming are the main things I do to mitigate against it - but I still feel the tightness if I do a hard set at lunch and have to walk back to work without a long period of stretching and cooldown. The lesson should be to do my focussed work when I can stretch it out, but time constraints and a bullheaded mentality seem to be my worst enemy!
As a swimmer by background, and since the swim almost always comes before the run (except in some sprint tri’s), I generally swim first and then run. My calves cramp up quite frequently when I push off the bottom and push myself out of the pool, and sometimes they cramp if I push off the wall espec hard. I find the calf cramps happen less often if I swim first and then run. However, my calf cramps are just a momentary thing and I never have any issues going for a run or going back to work w/o doing any sort of “long period of stretching and cooldown”. I think both you and the OP must be trying too hard to “point your toes”. Ankle flexibility and efficient kicking do not happen overnight but rather take many workout sessions to develop. Of course, there are some exceptions as some kids and even some adults are just naturals at kicking due to their innate flexibility, but that does not appear to the case for you or the OP, or for me either:) As AWARE says, you need to try to keep your ankles and feet relaxed.
Well,
Good to hear that I am not totally alone with this.
I think it comes down to making more time for stretching (as with age one does lose flexibility-such as in the hamstrings and ankles) and being more relaxed during (kick) workouts (maybe move down a lane).
Getting older is no fun… Ten years ago I never had similar issues. And if they popped up, it was clear cut: Overtraining and insufficient recovery…
Well,
Good to hear that I am not totally alone with this.
I think it comes down to making more time for stretching (as with age one does lose flexibility-such as in the hamstrings and ankles) and being more relaxed during (kick) workouts (maybe move down a lane).
Getting older is no fun… Ten years ago I never had similar issues. And if they popped up, it was clear cut: Overtraining and insufficient recovery…
Not sure you can blame this one on aging though, but rather prob you’re just using your legs in a way that they’re not used to. You prob just increased your volume of swimming and/or kicking too fast. Despite being a life-long swimmer, I’ve always been mainly a puller rather than a kicker, and prior to about 5 yrs ago I always hated kicking and hence never did any unless the masters coach forced me to. One day though I finally decided to learn to kick just to see if I could do it. It took me about 9 months to go from kicking 400 per workout up to 4000 per workout as I increased my kick yardage very gradually and also kicked all 4 strokes so as to spread the additional work out. Obv don’t do this much every day but just wanted to prove to myself that I could do it. In fact, one week about 3 yrs ago I did an all-kick week, kicking 4000/workout all 7 days of the week, again just to say I’d done it. I generally kick 1000 to 2000 per workout. I’m still not a fast kicker compared to the natural kickers, but I can still out-pull most of them so it evens out:)