Posts Member

How often do you do long runs, 1 hr+? Are they consistently scheduled, 1 a wk, 2 a wk, etc. How many miles and how many time a week do you run? Is it consistent? Do your run days incorporate different intensities: easy, medium and higher intensties.

Some of the problems could be caused by too many miles too fast too soon, not allowing your calves and tendons to build as mileage increases. A slow, consistent build with no more than 10% a week increases helps prevent injury.

It could also be running mechanics or maybe not dialing in to the right pair of shoes for your running gait. Take a run over to a good LRS shoppee and pick their brains and try on a few different types of shoes.

Check out the link, I've used the exercises when ramping up the miles and have had good results, no injuries... knock wood. Interesting premise on the hip thing too.

http://www.pponline.co.uk/encyc/0125b.htm

Posts Member

I almost quit HS XC because of persistant tight calves. IT really comes down to conditioning, i think. Also, how hard are these long runs? You shouldnt really be going too hard, wear a HRM to keep yourself in check.

Icing definately helps, as does elevating the legs for a little while. I would put mine on top of a bunch of pillows when falling asleep or watching TV or a movie.

Posts Member

Thanks for the replies...Cayman, that was a great article - I'm looking forward to starting those exercises.

To answer some questions - long runs are always "hard" for me, even if I run slowly. My intensity the past few weeks is always about the same: easy - as in zone 1-2. Lately I've been running a little over 20 miles/week, I run 3-4x/week and I do one long run per week.

I have not been icing and elevating, but I'll start doing that. Great ideas, fellas! Again, thanks for the advice!

Posts Member

Trigger point work!

Many people have latent trigger points in their muscles that developed before they began training seriously, and calves are especially vulnerable in gastrocnemius and soleus muscles.

If you want to do it yourself:

1. Books:
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2. The Trigger Point Therapy Workbook by Clair Davies
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3. Trigger Point Therapy for Myofascial Pain by Finando & Finando[/INDENT][/INDENT]

1. Websites & Tools:
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2. http://tpmassageball.com/[/INDENT]
3. [url][INDENT]http://thestick.com/[/url][/INDENT]

If you are lazy, go see a good sports massage therapist and have them work you over a few times, and then go back regularly!

Only when the trigger points are all worked out will stretching be effective!

Trigger points come and go, and are one of the "prices" we pay for being so active. But latent ones (that have been hanging around for years without being worked out) generally can be removed, and then maintenance becomes as simple as regular stretching and checking periodically (during your stretching sessions or by a massage therapist) to keep yourself in good working form.

When I'm ramping up for open marathon, my calves really take a beating from hard-ish long runs plus a tempo run plus continuing to do my hard bike intervals, and I check my calves once or twice a week and usually find something going on.

I get a weekly massage and stretch 20-30' per day, so I generally avoid calf issues.

YMMV