Runner's Training Tips: Calf muscle pain

I run 3 times per week, 4 to 6 miles each run. Every couple of weeks, I do a longer run of 10 to 15 miles. Last week, though, I did 6.5 miles two days in a row, and after the run on the second day I got a pain in my left calf. Never had that before. I have done a couple of short runs (3.5 miles) since, and the pain is still there. It feels like a pulled muscle, and makes running painful.

 What can I do about it? Do I have to lay off running for a while?

 I should leave off running for an extra day=- see how it feels; this is more than likely a 'pull' which can and does, happen at any time - you won't necessarily feel it as it happens, but as you've found out, you'll know all about it after the event.

I'm no expert either, but I wouldn't rush out and buy new running shoes; if you go to a 'running store- - they'll sell you something!  if you've exerted yourself more than usual, it follows that maybe you've slightly overdone things- when your legs get tired and rubbery, as they will if you go that much further than normal, it's daed easy to damage something without realising it.  You probaly just need an extra rest to make up for it.

My guess is probably that its bad shoes.

You need to replace shoes every so often 300-500 miles, other people say more often and other people say less often. Personally I use mine until I can feel minor pains (in the feet, knees, shins, etc) that I didn't notice before and then I retire those shoes.  This threshold seems to come around 400 miles. (keep in mind I mostly use performance trainers which are lighter weight = break down faster) If too many miles on your shoes doesn't seem to be the problem, then perhaps it is:

The wrong level of support in your shoes. If you have too much or too little support in your shoes, then they will wear down more quickly and cause injury. 

So, lets suppose it isn't your shoes and you did pull your calf muscle (aka strain it). You treat that with rest, ice, anti inflammatory medicine, etc. You would use heat BEFORE you run in order to loosen up the muscle and get the blood flowing into it, this also helps speed recovery for damaged muscle fibers since the blood flow to and from the area is increased. Overly using heat is bad, don't do it more than 15-20 minutes. After your run, ice. Ice has restorative properties that will work wonders. 

Another big thing is that if you insist on running, don't stretch your strained muscle!!! This will only irritate your muscle and strain it more.

This stuff is really only basic guidelines for treating a muscle strain. There's some other stuff it could be (see chronic muscle tear or delayed onset soreness).

Some PTs and doctors differ on what they say so you are probably going to get mixed responses wherever you look. If you want better responses, give more details on your injury. Is the pain localized or do you feel it over a wide area in your calf? Did it just suddenly start hurting, or was there a slight bit of pain and it just got great enough to slow your running? If it just started hurting one day, did you do something to cause it to hurt (i.e. doing intervals, sprints, whatever)? 

If you want the best response you should probably go see a doctor yourself  since most of us on this forum (or any forum really) aren't doctors.

I've had a similar problem: calf pain, in the mid-left of the muscle, left leg.

I felt it 4 weeks prior to the Chicago Marathon, and had to drop down to 1-2 runs/week in order to still run it. I had to run well below normal pace in order not to aggrevate the calf more. I think I did it running up a hill during a run, and tend to feel it more when running uphill.

Since then (Oct. 7th) I decided to take 4 weeks off completely, and do extra cycling, swimming and circuit training, minus plyometric exercises. However, the pain came back the very first time I tried to run again last week, even though I was running only for a few minutes.

The pain is dull, not sharp. It's localized, and if I roll it, there's a "lump". I iced when I got the injury, but stopped a few days after the marathon, figuring that the injury would heal after 4 weeks off. It's no worse, but is not getting better either, and I wondered if anyone has any suggestions - I just want to run again!!!

Thanks - Rachelr.

hmmm... not wanting to hijack but how do you guys ice? i would have to pack aload in a teatowel or something similar and hold it on... i have seen ice baths used for severe training, but that looks a bit full-on for me as i'm new to running...

also, my calves ache like buggery after a run, i think as it is still so new... they are improving steadily, but always feel tight and sore for the rest of the day (it's come down from 2 to 3 days when i first started though, so thats a bonus!)...

now i have sprained my ankle (last night) so having a couple of days rest... any pointers for a noobie?

cheers...

ps what the hell is a foam roller?

I'm going to contradict a number of opinions on here so file this under "for what it's worth"....

If your shoes were fine before then they are not suddenly bad.  It's not like  a care tire where you will get a blowout.  When your shoes wear you just start to feel the runs more particularly in your knees and feet.  The only way that the shoes have caused this problem is if you changed your stride on that day.  Changing your stride means re-evaluating your choice of shoes.

 Calf injuries are very different from most other running injuries in one very important respect.... calf injuries are literally always speed related.  You can run all day and all night until your shins, quads, back, and hamstrings are ground to dust and still not injure a calf.  However, if you try to run a simple 5k a little bit faster than your legs are up for then the calf is the first thing to go.  You said that you were running an extra day in a row.  You have to bear in mind that when you are expanding in that way you cannot expect to run at the same pace on that extra day the first few times out.  Your legs simply won't be ready for it.  My guess here is that you simply ran a bit faster than you should have on that day.  

 The worst thing about calf injuries is that they take so darned long to heal if you keep pushing them.  My advice right now would be to take a few extra days off.  As a rule take an extra day or two after the pain goes away before you run again.  You won't lose any of your conditioning over a few days but you do run the risk of really damaging the calf muscle if you push it too soon.  The worst case scenario right now is a week off.  But that means a week totally off.  One other poster stated that she had injured a calf and took four weeks off for it to heal, but in that four weeks she focused instead on things such as cycling etc.  That won't work.  If this were shin splints or even a knee injury then cycling would allow the injury to heal.  Unfortunately, with a calf injury you almost have to just stop and let it heal.  Cycling will continue to aggravate the injury and prevent it from healing because you use the calf in the same way when you are cycling that you do when you are running.  Calf injuries are not shock injuries like shin splints or knee problems.  You have to stop working the muscle and just let it heal.

 Ice really is good and the roller can certainly help as well.  You can also do a little fascial planing on the calf by yourself.  Basically, what you are trying to accomplish is you want to squeeze or push all of the blood out of the muscle so that fresh blood comes back in.  This will promote faster healing.  The trick is to be sure to always push the blood up toward the heart rather than down and away from it.  Don't be afraid to stretch it either.  This will also cause increased blood flow to the area which, again, promotes healing.   The biggest thing... when you do go back to running... slow down!  Particularly your first few times out... force yourself into a slower  pace.

Hi, I totally agree with anutherfinemess!!! I trained for 12 weeks following a plan for the Auckland half & was determined to do a sub 2 hr. Realising I might not accomplish this time during my race I pushed the last 4 KMs faster than I had ever run (1hr 53min). Didn't train for that speed, which I now know is real important as I couldn't walk proper for 3 days  or run for 2 weeks. I had a partial tear in both calves felt by a solid knobbly bit that I massaged out. Rest Ice Compression Elevation!!!! I should have also had a sports massgage after apparently!!

For thebishop, I have a couple of flexible icepacks in the freezer & a crepe bandage in the cupboard. Always take your time in training until your muscles, ligaments etc get accustomed to what you are asking from them. Your fitness will increase quicker than the time you need to recover, so I would consolidate every 3rd week going back in workload slightly & never increase by more than 10 % a week. Well fitted running shoes from a specialist shop are a must. Once you find a shoe that works for you, stay with it. Happy running !!!!!!!!! Cool website.

 "Thought about new shoes, and although I'm not near the distance that I've seen quoted here, I weigh somewhat more than the typical long distance runner, so I'm thinking I have lower milage thresholds on my shoes. "

As I understand it, the distance you can put on your shoes before they need replacement is related directly to 1. your mileage; 2. the surface on which you run (rough trails and hard pavement burn shoes out faster than soft, even trails) and ; 3. your weight (heavier folks put higher stresses on their shoes than lighter folks).

Support insoles, like Superfeet, can extend the life of a pair of shoes, as they add shock absorption as well as support.

I had some super painful calf knots when I ran in college, which the trainers would ice and massage, but they still hurt everyday. That was back in the day that if you sprained your ankle, no matter how badly, they taped you up and you ran laps the next day. Ouch!

10 years later I still get calf cramps. A doctor recommended I increase my Omega 3 & 6 intake, which aid in circulation and lube things up a bit. I take 2-3 capsules a day, and that seems to ward off cramping. I also do preventitive exercises. On my shorter days I do step-ups, 2 reps of 20 on each leg. A step-up is just finding any thing you step up on that is about 2 feet tall. Like stair climbing, but stationary. That builds up my quads, hamstrings, calves, butt. I then do a series of heel and toe walks. About 300 yards of each. I do them duck footed, pigeon-toed and straight up. Keeps the injuries way like no other!