Sudden running injury- calf strain

Triathlon Forum
1

I started running again to train for IM in October. I was running 3-4 miles usually and a couple times I ran 5 miles. I was feeling really good and the next day I had little, if any soreness. I use to run in custom orthotics for the past 15 years, but I thought maybe I wouldn’t need them anymore. So, this year, I bought some Brooks Glycerin GTS 20 shoes since Nike didn’t make the Odyssey II anymore that I had good luck with. I bought some store orthotics for the Brooks, aetrex brand.

Last week, I go out with a plan to run 5 miles. I was feeling like my calves had anchors in them. I decided to run 4 miles instead. The last mile, my right calf started feeling some pain. I have it a few days and got a massage as well. I ended up doing a 3 mile run/ walk as it still didn’t feel good. It’s now about 8 days and aim not recovered and I’m upset I have not been running.

I’m now wondering if maybe the shoes just “blew out” or something. They only had maybe 50 miles of running in them and originally felt like running on a cloud. Is this possible?

What the heck happened and how can I het back to running?

2

Probably not the shoes on such low mileage, unless it was a drastic change. And even so, would be weird if you’re going from 3 miles to 5 miles - not a killer load there unless you really haven’t been running at all.

If you ramped up quickly (like from no running) you gotta ease into it more slowly, even if 5 miles doesn’t seem like a lot.

I’ve also found as I’ve aged up (late 40s now) muscle strains are weirdly more common - I literally never got them under 40, even if I did really stupid stuff like jumping into a super steep trail half marathon with a nuts initial climb that I would go all-out on - just get tired, a little sore, fine in a few days. But in the past 2 years, I’ve gotten 2 really bad unexpected calf and foot muscle strains (MRI confirmed) one from running hard (but not insanely hard) in a flat race, and another when I did only a mod-hard hillclimb for 35 minutes at LT pace. In both cases, I was sidelined so badly I needed crutches to walk and it took 4 entire weeks to get back to minimal running again. (And I’m not one that gets injured easily or sits it out readily in the past.) Thought I’d either fractured a bone or tore my achilles in each case, but was just severe muscle strain.

Luckily, after that 4 weeks for me, I was able to get back to it pretty readily. Learning run x-training methods is very useful as you age up as these things happen more frequently. (Pool running was best, then elliptical, and of course, cycling as much as your injury permits.)

3

I had a similar thing happen 2 weeks ago Trying to get back into running after several years off. Took it very gradually with lots of walking, and then some cautious jogging for short intervals. Everything seemed good so I started running, but always with warmup and walking to start. I was on a treadmill and feeling great so I decided to test my pace. I gradually ramped up, and then out of nowhere a horrible pain enveloped my lower calf. I managed not to fall and got the treadmill stopped. I thought I’d had torn a muscle or my Achilles. Could barely walk for 2 days, but am gradually recovering and can walk normally, but I can still feel it. I can ride and swim if I’m mindful. I probably have another couple weeks recovery. I’ve never had something like this before. Getting older sucks.

4

Probably not the shoes on such low mileage, unless it was a drastic change. And even so, would be weird if you’re going from 3 miles to 5 miles - not a killer load there unless you really haven’t been running at all.

If you ramped up quickly (like from no running) you gotta ease into it more slowly, even if 5 miles doesn’t seem like a lot.

I’ve also found as I’ve aged up (late 40s now) muscle strains are weirdly more common - I literally never got them under 40, even if I did really stupid stuff like jumping into a super steep trail half marathon with a nuts initial climb that I would go all-out on - just get tired, a little sore, fine in a few days. But in the past 2 years, I’ve gotten 2 really bad unexpected calf and foot muscle strains (MRI confirmed) one from running hard (but not insanely hard) in a flat race, and another when I did only a mod-hard hillclimb for 35 minutes at LT pace. In both cases, I was sidelined so badly I needed crutches to walk and it took 4 entire weeks to get back to minimal running again. (And I’m not one that gets injured easily or sits it out readily in the past.) Thought I’d either fractured a bone or tore my achilles in each case, but was just severe muscle strain.

Luckily, after that 4 weeks for me, I was able to get back to it pretty readily. Learning run x-training methods is very useful as you age up as these things happen more frequently. (Pool running was best, then elliptical, and of course, cycling as much as your injury permits.)

I did a lot of walking this last weekend and I can’t feel the sore spot as of this morning. I’m going to test the legs later today with a 1 mile run/ walk on the treadmill. for now, I guess I will just try to take it easy. Thanks.

5

Calves/ soleus are the devils injury I swear.

You must must must do periodised strength training. It’s the only thing that saved me. Calf raises and seated calf raises. Start with higher reps early on with lighter weight , but I stress only early on. You want to work to heavy loads and less reps with progression. It really is the ultimate calf and soleus saver

6

Stretch your calves everyday. It’s just not working properly and it’s tell you you to stop. I sprinted for 2-3 min before the finish line in a half marathon in Dec and I couldn’t even walk well for a week from the pain in my left calf. It eventually went away. My shoes are fine because I’ve run in them miles and miles with no pain but sprinting with fatigued muscle caused it. Assess yourself too. You aged, might have gained weight, muscle got weaker…etc. I would definitely try out other shoes as well. Good luck!!

7

How old are you? You should have your vitamin levels checked if you are 45+.

Because I am known locally to have run allot of miles and I am now an older runner (67), I get many runners who are late 40s and early/mid 50s looking to me for advice. One thing I have been asked multiple times as runners age is why am I experiencing calve strains all of a sudden? I also went thru this in my mid 50s and tried multiple treatments including PT, strengthening, compression, rest, ice, heat with no avail. What I finally found thru research….yes on the internet….was vitamin deficiencies as we age. As a result I started taking and over the counter 50+ multivitamin and the cramping went way. Twelve years later, many miles and no calve cramping.

I have talked with my Dr during annual physicals and they agree that a multivitamin is recommended as we age.

Hope that helps and good luck.

8

Take another week off.

Then make a promise to yourself to do at least a month of walk/run build up while starting a calf strength and stretching routine.

Patience is key.

9

What vitamin deficiencies would you say you ran into in your internet search? Just curious. The field of sport science research is sparse on athletes over 50 so sometimes anecdotes like yours can be meaningful guideposts with a little more detail. Sounds like a multivitamin was an easy fix for you. Neat.

10

Patience is key.
Say it again.

11

for me, dry needling is the quick fix. from experiences on both calves each of the last two summers. back to running in a week.

12

I went through this 3-4 times whilst returning to running between 45-50. Static calf stretches seemed in the end to be the solution even though they supposedly have fell out of favor.

13

Best article ever on calf strains.

At 45 y/o, I had reoccurring calf strains every 15 months. I jokingly referred to them as my ticking time bombs.
Covers, anatomy, how to know what kind you have, how to fix it, and keep it from happening again.

Someone here on ST posted:

https://www.pogophysio.com.au/blog/tania-pizzari-phd-brady-green/

100% agree on year-round heavy weight calf strengthening.

14

FWIW something really similar happened to me and it turned out to be the low-drop shoes I had just bought. I had been running in low-drop shoes prior to that but the new pair was even lower.

In general, the symptoms you are describing have become really reliable symptoms for me personally that I need new or different shoes. When my midsoles go out the same thing happens.

I’ve been surprised at how quickly the symptoms resolve when I switch shoes.

This might or might not apply to you but thought I’d put it out there for more information to think about.

15

I’m on my 3rd pair of Brooks Glycerin GT20 switched from Hoka Cliffton/Bondi’s which I loved but they only lasted about 400 miles before the soles were destroyed. I’m about midway into build up 20-35miles/week since Oct. and recently had to layoff about 1.5week due to some weird piriformis/hamstring flare up so I feel your frustration. I’ve been stretching more as well as I’ve incorporated 2-3x/week of hip stability/glute/lateral walking w/bands. Something I never did until mid 40’s.

Good luck.

16

I started running again to train for IM in October. I was running 3-4 miles usually and a couple times I ran 5 miles. I was feeling really good and the next day I had little, if any soreness. I use to run in custom orthotics for the past 15 years, but I thought maybe I wouldn’t need them anymore. So, this year, I bought some Brooks Glycerin GTS 20 shoes since Nike didn’t make the Odyssey II anymore that I had good luck with. I bought some store orthotics for the Brooks, aetrex brand.

Last week, I go out with a plan to run 5 miles. I was feeling like my calves had anchors in them. I decided to run 4 miles instead. The last mile, my right calf started feeling some pain. I have it a few days and got a massage as well. I ended up doing a 3 mile run/ walk as it still didn’t feel good. It’s now about 8 days and aim not recovered and I’m upset I have not been running.

I’m now wondering if maybe the shoes just “blew out” or something. They only had maybe 50 miles of running in them and originally felt like running on a cloud. Is this possible?

What the heck happened and how can I het back to running?

Ugh. Dude…so much wrongness in one set of decisions.

  1. Don’t start at 5 miles of running.
  2. Don’t change orthotics after 15 years, just because.
  3. Don’t change shoes, cold turkey.

Returning to Running starts with minutes…not miles…and months of progress not days. Its not the shoes, its the thing they are attached to.

Get a couch to 5k program (here’s one: http://www.c25k.com/) …the one that starts with like 30s of running + 3 mintes of walking. Follow it all the way until the end. Seriously. Don’t. skip. any. steps.

I just did this back in October. I hadn’t run in 18 months. Prior to that I was running 60-100 miles a week for 18 months. Then I took a “break”. I restarted 1 October following a couch to 5k program. It took 6 weeks before I ran 25 minutes straight following that program (so 6 weeks to run ~2.5miles continuously).

To repeat Stringcheese and Dr. Alex: Patience is Key. I’d add sparkly text, also…but, ST doesn’t support it.

In the meantime…Swim, or bike more.

17

https://www.livestrong.com/article/404539-muscle-cramps-in-the-legs-and-nutritional-deficiencies/

This is an example of one of the articles I found. I tried all the other strength/stretch/mobility/rest/compression over a six month period and the same cramping would occur at about the one mile mark. I tried the vitamins and boom……no more cramping.

Now I don’t go a day without taking them for fear of reoccurrence……and that’s with over 140,000 miles of running on this old body:-)

18

I started running again to train for IM in October. I was running 3-4 miles usually and a couple times I ran 5 miles. I was feeling really good and the next day I had little, if any soreness. I use to run in custom orthotics for the past 15 years, but I thought maybe I wouldn’t need them anymore. So, this year, I bought some Brooks Glycerin GTS 20 shoes since Nike didn’t make the Odyssey II anymore that I had good luck with. I bought some store orthotics for the Brooks, aetrex brand.

Last week, I go out with a plan to run 5 miles. I was feeling like my calves had anchors in them. I decided to run 4 miles instead. The last mile, my right calf started feeling some pain. I have it a few days and got a massage as well. I ended up doing a 3 mile run/ walk as it still didn’t feel good. It’s now about 8 days and aim not recovered and I’m upset I have not been running.

I’m now wondering if maybe the shoes just “blew out” or something. They only had maybe 50 miles of running in them and originally felt like running on a cloud. Is this possible?

What the heck happened and how can I het back to running?

Ugh. Dude…so much wrongness in one set of decisions.

  1. Don’t start at 5 miles of running.
  2. Don’t change orthotics after 15 years, just because.
  3. Don’t change shoes, cold turkey.

Returning to Running starts with minutes…not miles…and months of progress not days. Its not the shoes, its the thing they are attached to.

Get a couch to 5k program (here’s one: http://www.c25k.com/) …the one that starts with like 30s of running + 3 mintes of walking. Follow it all the way until the end. Seriously. Don’t. skip. any. steps.

I just did this back in October. I hadn’t run in 18 months. Prior to that I was running 60-100 miles a week for 18 months. Then I took a “break”. I restarted 1 October following a couch to 5k program. It took 6 weeks before I ran 25 minutes straight following that program (so 6 weeks to run ~2.5miles continuously).

To repeat Stringcheese and Dr. Alex: Patience is Key. I’d add sparkly text, also…but, ST doesn’t support it.

In the meantime…Swim, or bike more.

Yep I’m with Tom on this one.

I had a 5 year break from running between 45 and 50, immediately upon starting back I kept suffering calf injuries, mainly low grade strains. I tried stretching/not stretching, foam rolling/not foam rolling, new shoes/old shoes. Non of it made any difference so I simply backed right off and built up very, very slowly. I took a while to be able to run consistently (20 to 30 miles a week) again, maybe 3 years and even longer before I was strong enough to start doing intervals and stand alone run races. My advice to any older triathletes/runners considering having a break…don’t or at least don’t stop altogether. If you do then build back up slowly and don’t expect to be able to run like you did before, especially after a very long lay off.

19

Thanks all

I’ve been wearing my running shoes around til the leg felt better. Put Van’s on today and the flat, no support shoes…. I can already feel the strain.

Yeah, planning to use my orthotics again and start a 6 min run, 1 min walk program. I also think picking up the pace while running is part of it. I started at 11 min miles and now I’m about 9:50.

On the bike more will also be the plan. No sacrifice since I bought a new bike and I would like to get on it anyway.

20

Took a while to work out my issues with my calves. In the end it was entirely a loading issue.

Start low and slow and progress each week (10%ish). I started 200m jog/100m walk for 2km, and thats coming off a half ironman 3 months earlier.

Low and slow works every time. 11 weeks in and im back at 16km easy jogs no issues. The inconsistency throughout the year is the biggest issue and knowing when I need to drop back. Running slow but consistently is still much better than fast and inconsistent.