Muscle pain for first 4-5K of run

tiny_clanger

Hi all,

I'm starting to have a weird issue in my longer training runs... For about the first 5KM, I'm in a fair bit of pain and tightness from my calves, achilles and ankles, which then eases off dramatically at about 5K. I can then carry on pain free for the rest of my run. It's mainly on my runs home from work, where I've been sat at a desk all day wearing "smart" shoes.

I walk briskly for 4 minutes before starting to run and do some basic gentle stretching, some lunges, leg raising, toe touching and bending. Nothing very forceful though. I also try and do calf raises throughout the day, even just at my desk.

I assume it is a muscle tightness thing. Any suggestions for keeping loose?

Thanks

RoxieDawn

When you say longer training runs and mainly my runs home from work, does this mean that you run everyday? How long are these long runs? How long have you been running? When are your rest days?

edited add: I thought before I exited the forum, as it could seem obvious that you would identify that you just have tight calf muscles and since this what you are thinking you have, you might not have tight calves at all.. this could be telling you that you are in the beginning stages of getting a lower leg "maladies".

Take note that problems like calf pain, foot pain, heel pain (plantar fasciitis), achilles tendonitis, shin splints, knee pain and even hip and back pain can originate with tight calf muscles and become a full blown injury if not taken care of. Be aware of what is happening, take rest days and maybe work on strengthening the legs and calves by doing some strength training and some cross training.

Just take note that this can get worse when running or improve while running but this will only resurface/tighten up later the next run but can lead to injury down the road.

Cherimoose

Why do you do calf raises throughout the day? That's just going to tighten them more. If your calves & achilles are tight, i'd be doing static stretches a few times a day for 30+ seconds, and right before running too.
Also, sit with your knees at a 90 degree angle or greater - not with feet tucked under you. That tightens the calves more.
And also wear zero-heel shoes at work. I don't know what "smart shoes" are, but most shoes have a raised heel, which tightens the calves & achilles.

BrianSharpe

Have you changed running shoes recently? I was having some issues with my Achilles until I discovered the most recent iteration of my long time shoes had reduced the heel to toe drop by a mere 2mm, switched to a show with a 12mm drop and have been running pain free since.

You can also keep your calves a bit looser by pretending your big toe is a pen and writing the alphabet with it a couple of times during the day.

tiny_clanger

Ooh - the pen idea is great! It really helps.

No new running shoes, but yes to smart heels. It really messes with my foot balance - think it's time I went shoe shopping

TavistockToad

hang your foot off a step to stretch your calf out. i find my calves feel tight if i've been in heels all day too.