Calf Strain

[LizElf]

I am a casual runner (usually 10 miles/week), but increased my milage 2 weeks ago by 8 (for a total of 18 miles). The increase in mileage left me unable to run even 1 mile last Monday, mostly due to the sharp pain in my upper gastrocnemius muscle (upper right leg, on the outside). I didn't feel a pop or sudden sharp pain; I just couldn't run very well on it after my 18 mile week. I haven't had any trouble walking, but the pain is at its worst when I stoop, sit crossed legged, fold my leg under me, etc. I've taken 5 days off completely--no running or exercise of any kind, aside from some light stretching. I've also been icing it and taking Advil. There is a tiny bruise on the calf, and it still twinges very, very slightly when I fold my leg under me. I'm wondering if it's okay to begin exercise again...and if so, what kind/how long/etc. Should I stick to low impact for a couple days, like bicycling or swimming, or should I start the running/walking intervals described on this site? Or should I wait until I'm 100% pain free? If I CAN begin exercise again, how long should I wait before resuming my regular running schedule (not 18 miles! I know now that I need to build up to that gradually).

Thank you very much!

[Heidi]

Hi,

I think your problem may be linked to biomechanics, that is your running technique, and more specifically your foot position.

Have you ever had your feet looked at by a podiatrist (or similar)? It may be that your over-pronate or over-supinate. Check out the main site for definitions:
http://www.sportsinjuryclinic.net/cybertherapist/general/pronate.htm

This can lead to overuse problems in the lower legs especially. Definately a good idea to get someone to have a look be it podiatrist, chiropodist, physio, sports injury therapist or even the better fitness trainers out there, they should all know what they are looking for. If you do have either of these foot positions it can be easily corrected with either a supportive pair of trainers or an orthotic (depending on degree of problem).

Other than that, stretch the muscle regularly, get a sports massge or two to the calf & shin muscles and don't attempt running until all other activities are pain-free. When you do start, make it a gradual return as demonstrated here:
http://www.sportsinjuryclinic.net/cybertherapist/front/lowerleg/shinsplints/rehabilitation.php?injury=shin_splints

Hope this helps,

Heidi