Being the over zealous person that I am, I switched to minimalist shoes without a gradual transition period. As a result, my right calf is tight, and I believe I have strained the lateral portion of my right mid-calf. Any exercises or stretching suggestions? Any tips to strengthen my lower legs to soften the impact of switching to a minimalist shoe?
Foam roll more, run less in your minimalist shoes (for now). I put in most of my miles in some mid or heavy weight flats (6oz-9oz). The more medial posting I have the less sore my calves get.
Wait, so you “strained” your calf and you are asking how to stretch/exercise it?
Why did you feel the need to switch to a “minimalist” shoe (whatever that actually means) and from what did you switch from? Only going to take TIME to alleviate, nothing else magical needed, but then there is that next run …
Wait, so you “strained” your calf and you are asking how to stretch/exercise it?
Why did you feel the need to switch to a “minimalist” shoe (whatever that actually means) and from what did you switch from? Only going to take TIME to alleviate, nothing else magical needed, but then there is that next run …
Wel…I am asking how to strengthen, and stretch my calf to PREVENT lower leg injuries. I am aware that injuries need time to heal. I wanted to try running in a lighter shoe, so I switched from a Mizuno Wave Rider 15 to a Brooks PureConnect (4mm drop).
Wait, so you “strained” your calf and you are asking how to stretch/exercise it?
Why did you feel the need to switch to a “minimalist” shoe (whatever that actually means) and from what did you switch from? Only going to take TIME to alleviate, nothing else magical needed, but then there is that next run …
Wel…I am asking how to strengthen, and stretch my calf to PREVENT lower leg injuries. I am aware that injuries need time to heal. I wanted to try running in a lighter shoe, so I switched from a Mizuno Wave Rider 15 to a Brooks PureConnect (4mm drop).
Well, getting somewhere. First, the Brooks Pure Connect is NOT really a “minimalist” shoe anyway. You went from a “neutral” yet somewhat overbuilt shoe to a neutral low heel stack shoe. That was about it. Since many runners have a tight gastro-soleus complex, some posterior calf stretches are generally a good idea, but not right now until your strain heals.
The easiest way to PREVENT lower leg injuries is to not tempt fate in the first place. I’m guessing you are a pretty young buck and should heal pretty quick, but older athletes dealing with “calf heart attack” issues anyway, low heel stack or “minimalist” shoes can be a killer they never get over (until going back to their old kicks). Just go slow, wear your Pure Connects for just a few mins, to miles, etc. at a time, and you should be fine.
Don’t get me wrong, I’m not anti minimal shoes (just finished 5 miles in some Asics Hyperspeeds - not really minimal either, but as low as I’m going to go) at all, just not sure why some people want to run in a Vibram 5 for example. Good for business though.
Wait, so you “strained” your calf and you are asking how to stretch/exercise it?
Why did you feel the need to switch to a “minimalist” shoe (whatever that actually means) and from what did you switch from? Only going to take TIME to alleviate, nothing else magical needed, but then there is that next run …
Wel…I am asking how to strengthen, and stretch my calf to PREVENT lower leg injuries. I am aware that injuries need time to heal. I wanted to try running in a lighter shoe, so I switched from a Mizuno Wave Rider 15 to a Brooks PureConnect (4mm drop).
Well, getting somewhere. First, the Brooks Pure Connect is NOT really a “minimalist” shoe anyway. You went from a “neutral” yet somewhat overbuilt shoe to a neutral low heel stack shoe. That was about it. Since many runners have a tight gastro-soleus complex, some posterior calf stretches are generally a good idea, but not right now until your strain heals.
The easiest way to PREVENT lower leg injuries is to not tempt fate in the first place. I’m guessing you are a pretty young buck and should heal pretty quick, but older athletes dealing with “calf heart attack” issues anyway, low heel stack or “minimalist” shoes can be a killer they never get over (until going back to their old kicks). Just go slow, wear your Pure Connects for just a few mins, to miles, etc. at a time, and you should be fine.
Don’t get me wrong, I’m not anti minimal shoes (just finished 5 miles in some Asics Hyperspeeds - not really minimal either, but as low as I’m going to go) at all, just not sure why some people want to run in a Vibram 5 for example. Good for business though.
Thank your for the reply. To be honest, I chose a lower drop shoe because I wanted to try something new. As the Waveriders have been good to me so far, I may just stick with them. Currently, I have no pain, just a “tight” feeling in my right lateral calf. Do you suggest total rest? Or can I run if I don’t have pain?
Shouldn’t take more than a couple of days off to resolve, then have back at it. Run in your Wave Riders mostly, then transition into your Pure Connects more gradually this time. They aren’t that different a shoe. I’d do my long runs still in your Mizunos for a while until you are confident in your “transition”.
Shouldn’t take more than a couple of days off to resolve, then have back at it. Run in your Wave Riders mostly, then transition into your Pure Connects more gradually this time. They aren’t that different a shoe. I’d do my long runs still in your Mizunos for a while until you are confident in your “transition”.
Thanks.
Shouldn’t take more than a couple of days off to resolve, then have back at it. Run in your Wave Riders mostly, then transition into your Pure Connects more gradually this time. They aren’t that different a shoe. I’d do my long runs still in your Mizunos for a while until you are confident in your “transition”.
What do you think about biking while letting this issue heal?
Spinning likely fine, just no standing/mashing. If it hurts, back off.
Got it. How much do I owe you for this consultation? 
rroof,
How long is typical rest recommended for a grade I calf strain? Not sure if I have a full strain, but felt a twinge during a slow 6 yesterday but it was better all day today. Ran 3 tonight and it was sore during run. Have started with RICE. No experience with mild strains before so curious.
Sean
Varies a lot since it can depend on age, what you do for work during the day, etc. I will say it will generally lingers longer than most people think. Right now, don’t stretch it until it is not sore to touch/flex. Many find compression sleeves/stockings helpful (and why not look like a triathlete) 
Just remember what the R in RICE stands for if that is what your plan is … You said you felt something yesterday, ran today and now posting so haven’t incorporated any R in there yet
Yeah, the run tonight was dumb but I wasn’t sure it was anything. R is in full effect now. Desk job during the day, by the way. I even have been known to prop my feet up on said desk before…
Thanks for the reply. I lurk here often and always appreciate your clear and reasonable replies. Thanks again.
I have had calf issues for the last 3-4 years and I have tried everything to “cure” them and prevent them. At what point would you recommend compartment pressure testing. Lately I “go” through a cycle of 3-4 weeks of running, then have an attack, take 1-3 weeks off and repeat…you name it I have done it. ART, massage , foam roller, astym, gait analysis, stretching, eccentric strengthening and on and on and on…very frustrating. I run in nike Pegasus and had run in a 12 mm heal drop before. I think the only thing I have not tried is orthotics, frontal lobotomy or suicide as a cure…I had been an over strider with quite weak glute muscles…but that has been cured, any other ideas? Could it be related to bike position, muscle imbalance quads stronger than hammies? or am I just plain screwed? I have had many talented people try to help…
Not likely exertional compartment syndrome based on your description, but compartment pressure testing not a bad idea to rule out since a benign test. Also with the test, some other issues can possibly be dealt with (treadmill video gait analysis, professional/hands on exam, even further vascular testing (unlikely/rare).
Most likely you are simply not giving your gastroc (possibly soleus) enough time to completely heal from these “microtears” (1-3 weeks off is not usually enough, and by off you simply mean not running - calf is getting plenty of use with daily activities of life).
Varies a lot since it can depend on age, what you do for work during the day, etc. I will say it will generally lingers longer than most people think. Right now, don’t stretch it until it is not sore to touch/flex. Many find compression sleeves/stockings helpful (and why not look like a triathlete)
Just remember what the R in RICE stands for if that is what your plan is … You said you felt something yesterday, ran today and now posting so haven’t incorporated any R in there yet
I agree with advice from rroof to several posters in this thread. However, because none of you appears to have more than grade 1 tears, I would add progressive isometric exercise for calf strengthening now and thus delete the “R” in RICE formula.
Not likely exertional compartment syndrome based on your description, but compartment pressure testing not a bad idea to rule out since a benign test. Also with the test, some other issues can possibly be dealt with (treadmill video gait analysis, professional/hands on exam, even further vascular testing (unlikely/rare).
Most likely you are simply not giving your gastroc (possibly soleus) enough time to completely heal from these “microtears” (1-3 weeks off is not usually enough, and by off you simply mean not running - calf is getting plenty of use with daily activities of life).
I do doubt it is ex compartment syndrome as I can run longer than 30-45min at time and did run a 1/2 mary, 1:25 and ImMary 3:55? within the last 2 years…the question really is what am I doing in my gait to cause it??
I have had GAIT ANALYSiS, nerve conduction testing, functional strength testing have you seen or taken care of others with similar issues??
What was done with your gait analysis? High speed video and any recs made/anything glaring? Since you have run a 1:25 half and have completely a marathon/IM, very unlikely true exertional compartment syndrome. How old are you? Always the same calf/area (medial vs. lateral)?
46yo, usually occurs medially. It has at times been low soleus. I have forgotten how many times it has happened 10-15 times bilaterally. Identified weak glute medius muscles, now corrected, overstriding, corrected. I do still land midfoot with slight heal soft drop. One individual said I have a late gastroc contraction Toes are pointing out when I run, but I looked at past run pictures and I have always run that way. Quads much stronger than hamstrings…Thanks