recurrent calf (micro?) tears

[kathy_caribe]

Although I have had this problem in both legs, for the last year it has been predominantly in my right leg. My left leg is about 3cm shorter (due to scoliosis), not sure if that is a red flag or red herring.

The injury seems to come out of the blue and hobbles me. I can barely walk and have to point my toes out (abduct) to walk with a huge limp. At the time of injury it is a very sharp pain and seems to come out of nowhere.

I always: wearing a lift in my left shoe, walking 1 mile before before stretching and the stretch both gastroc and soleus before running, ocassional massage, limiting my mileage to well under 10% (both in long runs and total weekly mileage).

It is taking longer and longer to come back from these. I used to be able to start "medicinal" runs as per the Calf Heart Attack article but I'm now 2 weeks out of an injury and yesterday's medicinal run, 9.5 minutes into the run, it tore again. Ice doesn't seem to help. Compression doesn't seem to help. Apparently I now need to wait 3 weeks before resuming. I have been aqua jogging and swimming to keep fitness up.

Last injury (before the one 2 weeks ago) I had regular deep tissue massage. After I recovered from that injury I was able to run 20mpw for 12 weeks before I was injured. Before that one I believe I had about the same amount of time injury-free. It took me 4 weeks to recover from the last injury (before I could run without reinjury).

I am going to try a "foam" roller now and trigger point this time but since I live in Mexico I will have to improvise a foam roller with a fire extinguisher covered with a yoga mat. I have no PTs or sports injury clinics here. I am also going to try the calf strengthening exercises you have referenced on your site (although I have done them before and still got injured).

Can you give me any advice to finally conquer this injury?

[arenaman]

I keep getting calf tears/strains these days and I don't know why.

I used to be a keen club runner, middle distance and could blast off high tempo sessions with no problems at all putting in around 50 miles per week.

Now I've given it up but try and do a few easy miles a couple of times a week. I can be 5 mins into an easy jog and my calf goes, (have been well warmed up, no overexertion) It's just gone big style today, can hardly walk. Over the past 3 years both calves have gone about 5 times each to some degree for no apparent reason. I ice them up, heat, massage, give several weeks rest to no avail What's going wrong?

[Heidi]

Hi
Are they generally tight? Do you stretch them regularly (by this is mean several times every day)?
Have you changed your running shoes? OR if not maybe you need to?
Have you tried strengthening the calf muscles? It may be that they are not strong enough anymore to cope with the excertion of running. Try calf raises.

[arenaman]

[QUOTE=Heidi;4204]Hi
Are they generally tight? Do you stretch them regularly (by this is mean several times every day)?
Have you changed your running shoes? OR if not maybe you need to?
Have you tried strengthening the calf muscles? It may be that they are not strong enough anymore to cope with the excertion of running. Try calf raises.[/QUOTE]

Hello, thanks for replying again, calves feel fine when not injured, not tight or anything. I always make sure I have decent trainers that are well supported and cushioned. I'll maybe try calf raises as I've not done them before, don't want to give up and move onto the bike just yet

[Renewed Myo Therapy]

Hi Kathy

I agree with Heidi but would like to elaborate that you take a break from your activities for a while for recovery time. Micro tears might not only be in the muscles; which a very vascular and because of that quicker to heal. But there may be micro tears in the tendons and ligaments which are not vascular so time for healing is slower. Then not only stretch the calf but also the upper leg and especially the pelvic area. See a physio and healthcare professional to look for any muscle imbalance in the pelvic region and that can prescribe nutrition like protein and such.

Running is a very good sport and recreational activity; but long term/excessive can be very taxing to the musculoskeletal system especially in the lower kinetic chain region (L1-L5, pelvic and lower extremities) when not coupled with proper manual muscle maintenance and nutrition.
And always remember drink plenty of water, water and more water!

I wish you well in your pursuit to wellness,
Ray