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NFT: Calf Injury question

Now Mike in MD : 1/11/2021 2:36 pm
So I like do HITT training on the treadmill. Nothing crazy. Alternate between 6 mph and 11mph for the HITT. For about 2 years now, I am regularly getting calf strains. I stretch beforehand. The only things I can think of I do a lot of squats. And that's the extent of my leg work. Maybe I am getting an imbalance with my hamstrings. Or maybe I should do more calf raises and strengthen my calves.

Any thoughts on causes or ways to fix?
get a soft rubber medicine ball and step on the side of it and lean  
gtt350 : 1/11/2021 2:41 pm : link
forward. I do this daily before playing tennis. You want stretches not muscle building exercizes
also cross train  
gtt350 : 1/11/2021 2:42 pm : link
.
"I stretch beforehand."  
ImThatGuy : 1/11/2021 2:46 pm : link
stretching afterwards is more important than anything.

There is some evidence to suggest that stretching beforehand is actually bad for you. Obviously you want to warm up first, but stretching first is up for debate.
I get these all the time  
give66 : 1/11/2021 5:23 pm : link
I don't know why I'm susceptible.
Stretch before and after and use 2-3 different type calf stretches.
When you get the first incling of the calf popping stop and stretch or better yet just stop running. I've found the longer I fight it and try to keep going my repair/recovery time extends from days to weeks.
RE: I get these all the time  
Now Mike in MD : 1/11/2021 5:38 pm : link
In comment 15119138 give66 said:
Quote:
I don't know why I'm susceptible.
Stretch before and after and use 2-3 different type calf stretches.
When you get the first incling of the calf popping stop and stretch or better yet just stop running. I've found the longer I fight it and try to keep going my repair/recovery time extends from days to weeks.


Yeah, I used to try to fight through it but it just makes it last longer. It's really frustrating.
RE: RE: I get these all the time  
The Truth : 1/11/2021 6:21 pm : link
In comment 15119154 Now Mike in MD said:
Quote:
In comment 15119138 give66 said:


Quote:


I don't know why I'm susceptible.
Stretch before and after and use 2-3 different type calf stretches.
When you get the first incling of the calf popping stop and stretch or better yet just stop running. I've found the longer I fight it and try to keep going my repair/recovery time extends from days to weeks.



Yeah, I used to try to fight through it but it just makes it last longer. It's really frustrating.


When you're walking around point your toes to the sky, curling your foot upward. It could be coming from your heel/foot region. Happens to people that wear any form of a heel. Business shoes with a heel or work boots. I played high level soccer all my life and continued training hard after I started my office job. This happened to me bc I was in dress shoes all day for 12 hours then jumping into completely flat soccer shoes. I changed up my work shoe and started stretching my foot upward when walking to the bathroom at work. Fixed it for me.

Article talks about the impact of changing show heel heights, good luck.

//www.runnersworld.com/health-injuries/a20832663/got-calf-achilles-or-foot-pain-this-may-be-why/
RE:  
Matt M. : 1/11/2021 11:43 pm : link
In comment 15118955 ImThatGuy said:
Quote:
stretching afterwards is more important than anything.

There is some evidence to suggest that stretching beforehand is actually bad for you. Obviously you want to warm up first, but stretching first is up for debate.
+1 I was getting calf and ankle soreness after running. When I started doing calf and ankle stretches both before and after my runs, the pain stopped. I also read an article last year, I'm sorry I don't remember where, that said stretching after was far more important than stretching before.
It's not just that after is important...  
Kanavis : 1/12/2021 12:56 pm : link
Stretching before activity could increase the risk. The research isn't completely clear, but so far there is no evidence of benefit and potential evidence of increased risk.

My advice would be:
1. Do not stretch before. Whenever you do stretch, make it gentle and gradual.
2. Many people with strains actually over-stretch, which causes micro-tearing, which causes stiffness, which leads them to stretch more aggressively, more tearing, more stiffness, etc.
3. Before you start running, make sure to warm up thoroughly by walking on the treadmill - 10 minutes is ideal.
4. Pay attention to your footwear. Do you walk around all day with a 12mm heel drop and then run in shoes with a 5mm heel drop? That can be a problem that is often overlooked.
5. Cross-train
6. Consider whether you are using a professional style treadmill with a wide deck or one of the home versions that can restrict your leg placement. That could also be an issue. Though, there is little that can be done about it.

Hope that helps....
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