Calf Injuries in Running | How to Assess, Fix, and Prevent
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- เผยแพร่เมื่อ 15 ก.ย. 2016
- Calf injury in runners...what an exhausted, yet seemingly unresolved topic :) As runners, it doesn't take long to realize that your calves are invaluable to you! Let's look at how to best take care of them for optimal performance.
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Best simple advice I’ve seen on TH-cam for running related calf and Achilles tightness and pain
I just began running two weeks ago and my inner middle calf is SCREAMING! gonna try the rolling technique to see if it helps. Thanks for vid! I’ll update my status later 👍🏃♂️
Same problem dude, mine usually goes away when I've ran long enough and it doesn't even occur on every run. Makes me really confused and annoyed!
@@user-gh8kl8ff3v Lol! That's the same thing that happens to me. I was running last night and I had pain in my lower calf and I was just running while limping because I really do not like stopping. I eventually stopped and walked for a bit and then started running again. I'm hoping this is just another slight problem that I'm going through that will go away when I sleep later on, but I do need to warmup, but don't really know how.
All stuff I’ve understood in theory and helped some of my own clients with, and as someone who suffers chronic achilles and calf issues (just on one side) I have to say this is one of the best videos I’ve seen to help - it’s comprehensive but simple enough for everyone to understand. And as I’m out of town for Thanksgiving and conveniently have an empty wine bottle here, I am no longer cursing leaving my roller at home!
Nate thanks for the advice I’ve struggled on and off with a right calf strain for a while. This made me really focus on my running style - speeding up the cadence, relaxing the ankles and hitting the step on the heel has worked wonders for me. I’m 60 so i have to accept that injuries take a while longer than they did to heal so it’s even more important for me to avoid them in the first place. Thanks again.
This is one of your best videos, and you have some good ones!
Thanks for the vid - very helpful as I'm dealing with tightness in my left calf. Need to iron it out before my next half marathon in three weeks. Last night for my tempo run I tried your warm up, breathing, relaxed ankles, warm down and stretching exercises - definitely made a huge difference.
You just described me , i run high up on my toes & guess what i been struggling with calf problems for six months now . I start to get fit & it goes again it's so frustrating . I will give this a try i have done everything else ,
Thanks for posting
artisansportsman i know im late but did this work?
I am facing the same frustration as you, injured again yesterday even though I was wearing calf gaurd. Should we be running more on mid foot ?
I did tiptoe run. I need to change my stride. Calf pain too lingers here its been over a week
You need to change your gait. I used to run on my forefoot, had a ton of calf strain. That also means your footstrike is too far beneath you. Learn to use your glutes/quads. Stand up a bit straighter . It will feel like you’re “sitting back” on your stride, just not too much. Focus on your quads while running. Imagine pushing with your knees instead of running with your ankles. Focus on letting your calf’s relax. Let your footstrike without tightening up your lower legs.
You really helped man, thank you so much and hope people find this helpful
Thank you, Elijah!
Thanks mate, really nice video, all the best
top video, really good info
Loved it! Very well said and explained 👍🏻😀
Great video!
Great information! Thank you 🙏🏼
Great info thanks guys 🏃🏼
Great, I am going to try these!
I am going to try this exercises for muscles cramp pain. I will come back with testimony
Thanks for the great video. This describes me at the moment, very stubborn injury to get rid of but I can see why its happened after watching this. Im going to take this opportunity to work on my running form while I recover as I always neglect it for mileage which just adds to the problem.
great video I keep straining and have even torn a calf muscle. Never heard the term stiff ankle runner but you just described me. Thank you ill work on changing my form and loosining my ankles. I am a forefoot runner.
beyond helpful, thank you very much!!
Thank you this video gave me so much good information
Super helpful. Thanks!
This is so cool! I just learned the release of the ITBS using the ball instead of foam roller. This is awesome!
The ITBS is never going to release unless if you are using a scalpel.
Thanks for all your videos
Please give a link related to the diet plan for 5000m runners
This has helped thanks
Yap yap found answer on my injuries here. Thanks!
Got a calf injury yesterday and have a basketball game today, this helps a lot
thank you sir, hopefully this helps me
This is great!
Thank you
Been looking for this kind of clip. Having right calf pain, and you are right i can't squat. Will try your solution....
This is a video I really needed to see - I get absolutely crippling pain in my soleus after going for a run, and it turns out i'm both of the 'types' you mentioned tight ankle / running on toes a lot, as well as noticing the outside of my foot generally hits the ground and rolls in a little. Looks like i've got some work to do, thanks for the quality upload!
Hope you find some relief!
@@TheRunExperience Turns out that it was almost solely down to my poor form, as after working on that (both using the drills in your video and being more conscious of my foot strike out on runs) and doing some ankle mobility exercises, I have been able to run 12km in one stint without any of the aforementioned pain. Feels good,. thanks again!
thanks guy, that's the answer i've been looking for a long time, my calf soleus pain because of collapsing my feet and cadence
Same
So glad I watched this video! iam out with a calf injury training for my first 20k race. Hope I have time to get back in the game. Thanks Again. Hit the like and Sub peeps.
Great video, great info. Just started running and my calves have been killing me. Going to try some of these tips 👍
Thank you so much dude!
great video thank you
thank you , i have this problem at the moment.
Thanks I will try this 🤞🏼
love your videos!!! But I was hoping to find some explanation for when the outer lower part of the calf hurts ☹️ it's being super tense lately and stopping me running. I'm not a big runner but I'm really enjoying now during the lock down! Please help!
Thank you!
great video.
What city is that in the background? Great view 👍🏽
hes just kneeling in gravel likes its nothing ...
Ikr
You get used to it pretty fast.
You get used to it and you can just brush it off after your done sitting
@@OneEyed8135 You're harder than I am lol
My Osgood Schlatters was screaming when he did that.
Thanks a lot, much appreciated for the quick response
Nate, great video on the calf. Can we get a similar type video for the Achilles? Or is pretty much all Achilles pain related to the nonsense going on in my calves? You seem to be saying that in this video, but I'm not sure. Thank you.
Thanks for this video. I just started running a few months ago and have been suffering from mid calf issues on and off. As a stiff ankle guy, I'll give your suggestions a try. Thanks!
Awesome! Keep us posted :)
Is this San Francisco Awesome advice exactly the info I needed
BayAreaEventDesigns Pretty sure he’s in Israel
Hey man! I was experiencing some tightness in my lower calf and it was because I was constantly running in the balls of my feet. This video helped me so much. I’m landing on my heels now. Thank you!
Funny cause I’ve always heard running on your heels is horrible!!
Tnkz for the tip man
Hi Coach Nate. Firstly, thank you for posting your super helpful and informative videos. In he last year I’ve gone from a lapsed general sports and running person to achieving 5k in well under 20 mins and your videos have helped me get there injury free! My query is relating to post race training. I ran the Manchester 10k last Sunday having upped my training for that distance from 5k training and it was really hot such that people’s times including mine were way longer than anticipated.
Do you have a video about how to get back into training after a supreme effort? I went for an 8k run yesterday and really struggled considering the pace was slow for my normal pace.
Many thanks for any advice and thanks again for your videos.
Ian
Great work!! Give this a look: th-cam.com/video/4yurWE3S4Lk/w-d-xo.html
Very helpful. I will try and share the out come. I get pain in my gastrocnemius very often and is limiting my ability. It could be like you said due to my focus on running on toes.
let us know how it goes!
Thank you, Thank you, Thank you
The dumbbell trick on my tight upper inner calf has started to ease alittle after 1 session! Will keep it up and try the other techniques as well.
Have Subscribed.
Chris
Wonderful! Thanks Chris!
The Run Experience
Think my main problem is that I've started running again after 25yrs (now 43). I used to be UK southern cross country champion in my teens and in my head thinks I can still run like that!! In 6 weeks I've gone from running 4 miles in 36 mins to now 28 mins! Maybe my body just can't keep up and I need to take it slower! Any tips?
If you aren't already, try incorporating some good strength training (specifically squats) for improved hip drive in your running. That plus doing some weekly speed work (intervals at desired race pace or faster) with rests built in between should help!
The Run Experience
Thanks
This is excellent. Several months ago I pulled a muscle in the upper, inner quadrant of my left calf. Been off it for a couple months and now it still gets really tight/twinges and feels like it's going to pop again. Would these exercises work for me, or can you recommend something else? Thanks again!
My lord man, for the last 2 months I’ve been experiencing really bad shin pain, primarily when I get done with pt. I went to go get X-rays done because I was convinced I had stress fractures, but just from trying the different stretches and pressure stretches along with different postures you showed in this video, for just a measly 20 seconds of releasing the tension in my heels.. the pain just completely vanished.. wtf.
its basic, Glad to hear the pain is gone. I would check your running form as well. Make sure you're not putting your toes into the ground every time you run. We want to pull from the ground with a flat foot, make contact with the ball (not the toes) of our feet, all while kissing out heels to the ground. Check out our video on a proper foot strike to get a better understanding th-cam.com/video/Rt9hgtFzZk0/w-d-xo.html&lc=UgxLOlIVhAt_igJO4it4AaABAg
I had shin pain so I did couple of stretches u told in the shin stretch video all of which involved things like heel raises, being on your toes and all. My shin felt better but doing that now left me calf pain now.
Hey man!
I got a gastrocnemius strain on my calf playing soccer, so what kind of exercise should I do before start playing soccer again to prevent other injury. Thank you.
This dude gets his foot off the ground 95 times in a second, how he not superman?
I was going to put that in here, but you beat me to it.
I have pain on my calf. When you mentioned "tiptoe" i guess its the culprit.
i have been running since well, the 90's but lately i keep puling my R calf muscle, I stretch like crazy before and after my runs and i am a fore foot striker , i will definitely try this, as I keep pulling that one muscle more frequently
Maybe look at if you are favouring one leg ( the RIGHT one) over the other?
Many athletes favour their right leg and push of harder onto the left foot. The tendency is to over-stride onto the left heel/forefoot. Try shortening your leg stride. The foot action should feel like its moving up and down in a "circle" - not backwards and forwards in and ellipse (oval). Running is a pushing action. You dont reach out and pull yourself forward. As you run ask yourself am I pushing or am I pulling. Over-striding causes you to pole vault onto the front foot. This causes your head to go up and down. As you run notice how much your head is going up and down. Try to minimise this.
Are you having or going to have trouble with your left heel or left forefoot?
Try to train on softer surfaces like grass. "Crashing " down onto your left heel over time will cause permanent trouble.
The best fix is various types of one legged squats. Walk around in bare feet as much as possible. If possible regularly go to the beach and fast walk bare footed on the sand.
Stretching the right calf muscle like you are appears to be making things worse. Find a small piece of board. Put something under one end so its inclined. Then stand barefooted on the board for at least 2 minutes. Do this well before training.
Really great tips. Had calf and ankle issues all the time, until I increased my cadence.
Glad you found the fix!
The best use of a kettle bell that I've seen.
When I started barefoot running- my calves- yikes!!!! I was so up on my toes. Luckily now my footfall is even and feels good again.
How long did it take to heal?
Great video! When you showed ankle collaspe, you showed it collapsing towards the inside. I think my ankle collapses outward, is this possible? And do the same exercises apply?
Nate do you have any ideas on strapping and tsping of injured calf's?
Thank you for all the videos! Q: Do you recommed these ankle exercises (for the foot collapsing runner!) to be done with or without running shoes? I run in low drop neutral shoes but I do work on foot, ankle and hip strenght since my feet do tend to collaps.
really good video will give it a go. can you relate these exercises to plantar fasciitis
Great question. Check out this video for some more information specific to that!
th-cam.com/video/VejcHFlruKo/w-d-xo.html
Nice Video and tips, thx. HOWEVER, Never work with the role or similar if the injury is fresh! The tissues need at least 3-4 weeks to heal first. Otherwise you tear them down again and again. After they are healed you start with strengthening them slowly... my own painful experience 😩
I started playing squash and have torn both calves weeks a part. Thought I stretch and warm up right, trying to fix tho want to do it right
Repeated calf strain problems every time I start a new program. (This time, I managed two weeks without issues)
The big question: do I buy new shoes vs little-used 11yr old shoes?
Ty
thanks a lot for the video would you please suggest some exercise for middle calf pain ,as occured because of running on rough steep terrain..
Try these out: th-cam.com/video/FYyIXX0h3i0/w-d-xo.html
5 mile mark no matter what I get sharp dual pain in my lower calf dead center I even stop running 4.50 and walk an the pain still come
sorry , but could i have the line to the injury prevention pack. thank you .
Hey guys, I injured my calf playing racquetball about eight years ago. I did the whole RICE treatment process on it and got it to heal. About four years ago I reinjured it and went through the process again. Now, I have reinjured it again but I am in a different situation because I did so while working (jumping in and out of a truck while delivering packages). Unfortunately I do not have the option of resting and laying off the activity which reinjured me, because I need to get a paycheck. What can I do to safeguard myself as much as possible?
I have both of these issues... Ouch. Any other tips to increase ROM while squatting?
I have crazy stiff ankles.
This explains some strange soleus pain I had last year.
More ankle exercises would be helpful
Check these out: th-cam.com/video/6WqK-bge_Ts/w-d-xo.html
thank you!
I like your videos. I’m glad your showing the Cyriax (cross friction) massage. Based on my research this is the most important part of proper healing. I wish I would have found it (or watched this video) sooner. I’ve suffered 5 calf strains from running this year and finally learned about this. I’m currently taking off 6 weeks incorporating cross friction and eccentric strength. Hope it works!
I have yet to find the solution. Static stretching and raises definitely hasn't worked. I'm at a point where if someone told me that lighting their calf on fire and extinguishing with a homeless persons urine worked for them, I'd probably give it a shot. Several people I've found had success using the Cyriax/Eccentric method. The theory is the scar tissue heals in a more ply-able pattern. I'll definitely update with the outcome.
@David Maxfield Hi David. I've been a keen cyclist since my early 20's. I'm now 63. I always thought I could never run, because every time I tried I would pick up an injury after a few weeks; patellar tendinosis, groin strains, calf strains. With help from watching the Run Experience and some of the other quality running channels I've now been running injury free for the last 6 months and got down to 23:07 for 5k and 50:12 for 10k. I've found the following things work for me. First, no static stretching before a run, only after. Second, a good 10 to 15 mins of dynamic stretching before running; pick the stretches that suit you. Third, stick to the 10% rule ie do not increase either distance or speed by more than 10% for each run - and don't increase both at the same time. Fourth, don't run every day; ensure you incorporate rest days into your plan. Fifth, don't change more than one thing at a time, whether that is terrain, hilly rather than flat, or different aspects of your running style. Sixth, do cool down exercises after every run. And last, regular foam rolling, and cross friction for calf and other muscles which are giving twinges.
My solius has a bump on it hurts and it's an issue I wrapped 🫔 and iced it . it feels better but how long will the healing take
For calf pain right under the knee in the back above the calf muscle, what kind of shoes would you recommended? Does custom made insoles help? I run distance like 10 k with very slow cadence, should I increase my cadence in exchange for a shorter the distance? Thank you.
Sorry m8 you are only partly correct. Only part of the soleus is below the gastrocnemius. The other part is beneath it. So if the pain is located in the middle it could be each of those muscles! The best way to find out which muscle is damaged, try to stretch your calf gently, once with the leg straight, and once with your knee bent. If the calf hurts only when the knee is bent while stretching the calf, the soleus is the damaged muscle. This is because when the knee is bent, the soleus will be stretched way before the gastrocnemius. This is because it starts above the knee, while the soleus starts below the knee.
Indeed! Sometimes things get lost in translation through the video but yes you are correct about the ways in which to tell soleus from gastroc. Thanks!
He is Superman dude...!
Do you like the marathon stick for calves?
In the text with this video on the app (which is great btw) it says 85-95 bpm even though you say in the video per second. If minutes, do you mean 170-190 steps per minute total?
Thanks Coach Nate, but what about people who have pain in the upper regions of their calves? :/
My left ankle hurts from falling and no injury on xray its been 1week..can you any ideas..they also my shin hurts the front
I find that I have a pretty could stability and gip mobility in sliw or stationary poses but i tend ro run with my feert collapsing inwards. Any advise for peiple like me? As in hiw to elevate those stavility exercise fir them to apply at my running cadance
I got marathon tomorrow and my calf is in pain, putting ice on it. Will that help for tomorrow??
I 7:50 I get pain on the outside of my ankle going into the side and top of my feet partially the right foot 🦶 how do I best strength this for long distance trail running 🏃♂️?
Can u do gastro stretches
*95 times a second? No wonder I suck. I can only do about 2.5 times a second.* ☹️
Excellent video. I have started getting extremely tight calves which causes tremendous pain. Also, just above my ankle towards the outer part of my leg slight swelling (lumpy appearance) appears. How do I rectify this?
What did u do
85-95 steps a second??? Yikes! I assume you mean per minute, right? Thanks for that lacrosse ball trick--the upper central parts of my calves tend to cramp on longer runs, especially about three quarters of the way through races (generally in half-marathons). I've tried a whole bunch of things, but nothing seems to really prevent that cramping, and the cramp can be so intense that it actually tears the upper calf. I end up feeling like I have a permanent cramp there for about a week, which really sucks. I live in a fairly hilly area, so all of my runs have some hill work in them. I've been told to land midfoot, but I think I'm going to work on making sure the heel is on the ground. I find it hard to do that without landing heavily on the heel. Any suggestions for how to get to that middle ground with the heel, and how to avoid the calves cramping up?
Yes per second! Think of the the heel drop as more of a relax to lower, versus aggressively muscling the foot to drop, thus increasing the tension through the whole lower leg as it takes the impact. Thinking of it more as a release will keep the calf long and the achilles safe as a result. My guess is that thinking of the heel drop this way will minimize calf cramping. Beyond that, keep up with the lacrosse ball regularly! Keep us posted!
Per second???
@@markrskinner 1 leg per minute. Which gives total, magical (for most people) 180 steps / min.
Yes. A cadence of 90/min is thenidealmrunning tempo.
@@TheRunExperience If I run at a cadence of 85 steps per SECOND, and I have a stride length of ~3 feet, then I can run at ~170 miles per hour. Are you sure you didn't mean 85 steps per MINUTE? That brings the speed down to 3 MPH.
Crazy! I am a forefoot runner - I guess it's because my ankles are so tight. Hence why I have PF.
unfortunately that may be the case. hope it's coming along!
hi great video I only have a small problem is in my left lower calf after a small run I can hardly walk on it wot can do ? many thank ken
Hi Ken! are you mobilizing through your lower calf REGULARLY before and after your run? Try foam rolling it if you haven't already. If that doesn't help, it may be time to get it looked at for further injury!
For me it’s both the shin and outter calf on the sides. It burns and aches at the same time
I was injured from wearing a cheap pair of shoes. The mechanics were so bad, the toes were higher than the heals as if you were constantly walking up hill. I never picked this up when I tried them on. After 1 long 10km walk in them I took them back to the shop for a $30 refund but my high calf area has been torn for about 2 months now.
I started massaging the area with inflammatory reducing creams again and feels like I need 2 weeks of this with time of work in construction
What kind of stretching or pre workout we should do before the run. I am off today because of a calf strain from yesterday run. I get these pull or strain quite often. Not sure what I am missing, I was running on my front toes to increase the speed and that’s when this injury happened.
Take a look at our warm up and cool down playlist for good ideas around that!
My calves are killing me, you are God..you showed me the way
Do you recommend compression socks as a solution?
We aren't against those! Everyone likes them a little different. Maybe worth a try!
Found the first part of this video really helpful. But in terms of prevention, my problem doesn't fit either of the scenarios you discuss. I get recurrent upper calf injury in lateral gastroc of right leg. But I don't have stiff ankles or weak ankles that collapse. Any other ideas on what might be going on?
Helen Graham hey helen! you can still use some of these prevention tips to try out, or you can always check out the calf strengthening videos we have here on our channel!
90 times a second? or minute? 8:24