Sore knot in calf - 5K run tomorrow?

sm_usagi

Hi everyone. I've been increasing my mileage per week as per Hal Higdon's novice half-marathon training program. For the last week the top of my left calf has been getting progressively more and more sore after each run (starting after my 6-mile run a week ago), and after yesterday's 4-mile run (which was a PB time!) it is very sore today. It feels very bruised and tender and I am feeling it when I walk or flex my foot while I'm sitting, so I'm guessing it's a knot, as compared to a strain. I'm icing after every run, and I have properly fitted shoes from the running store. The next piece of advice I'm reading is that I should try a foam roller, so I will try to track one of those down, but in the meantime I am wondering whether I should race in a (cheap, inconveniently-located) 5K I registered for tomorrow. I was already on the fence because I have to get the bus for 1.5 hours each way, the first before 6am, but I am alternating between trying to pump myself up for it because it's in Hal Higdon's plan, and wanting to make sure I don't injure myself for my longer-term distance training.

So, after all that (sorry!), my question is - should you run through calf knots or rest them?

Capt_Apollo

do you warm up and stretch afterwards properly?

you should start.

sm_usagi

Sorry, I should have mentioned - I warm up for a couple of minutes before hand (high knees, walking lunges, walking, bit of bouncing on my toes), and I do some basic stretches afterwards (just calf and hamstring stretches). Maybe I need to do more of both?

astronomicals

Skip the race... take a step back.. you about to snap yo ish up baaaaaaad... (maybe)

what kinda experience did you have when u started that program? What was your weekly running regimen? Mileage?

"my left calf has been getting progressively more and more sore after each run"

Thats a red flag. You don't run when you have outstanding injuries. Espescially something that is progressively worsening. I dont care what the training plan says. I did that program when I wasn't ready and I destroyed my ankle after the 7 mile run. I ran on it and it turned into a feeling of knives. That was it. Couldnt run for over a month.

Id wait until it no longer hurts, then I'd wait a week more. Then Id start running again. But hey, thats just what I'd do cuz I'd rather not mess myself up again.

I know it sucks, but, don't think of time off as failure. At least you aren't laid up and unable to run. Adding mileage is so rewarding and makes you so proud of yourself, but, getting injured can be extremely depressing.

FTR, I was running 3-4 5Ks a week when I decided to start that program. That wasnt enough experience or I was unlucky.

Capt_Apollo

probably need to warm up and cool down and run.

i also suggest that you skip the race and take some time off from the program. a week or so, until you feel heeled up.

are you getting enough potassium in your diet? are you drinking enough water?

TammyW18

Foam roller or a golf ball will work...also I find that Tiger Balm works great too, put it on before I go to bed...good luck if u do decide to run ur 5k

Warchortle

You need to drink water and work out that knot with a foam roller or a hard ball like a lacrosse ball or perhaps a tennis ball. Your stretching may be helping you to warm up, but if you're having this issues you're not stretching long enough or in effective way for mobility/flexibility.

sm_usagi

Before I started the program I was running 3 miles a couple of times a week, although I'd never sustained that for very long - I used the running more as a fill-in when the gym didn't line up with my schedule, etc. But I had no problem running 3 miles and had done a couple of 5K races, so I figured that was a good base. Maybe I was overestimating myself.

I am drinking plenty of water, but I'd have trouble guessing for potassium to be honest! So I have no idea on that.

Sounds like I should definitely increase my stretching at least. I kept running because it took a few runs for me to realise it wasn't just the general 'oh hey everything is a bit stiff and tight after I run' discomfort. And it wasn't until yesterday's run that the pain persisted through the run, the previous couple it had gone away (or at least, I had stopped noticing it) after the first half a mile or so.

Thanks for the help everyone. I'll have a rest and come back to it.

watto1980

I get these knots sometimes in my right calf. Definitely give the foam roller a go. I use it every time, it should be almost better by the next day.

I just sit on my bum, put my right leg on the foam roller, lift myself up with my hands while crossing my left leg over my right shin to push down for extra force and then roll my leg/calf up and down on the roller. It hurts a bit while doing it but it's a good treatment.

sm_usagi

Thanks Watto - how long do you usually do it for? I imagine it hurts, because I was trying to massage mine a bit before and it was so sore! Hahaha.

mcgeorge5

Be very careful, I noticed a tightness in my right calf, decided to just work through the discomfort and then boom, I felt a pop and almost hit the floor. My dr. dx a ruptured plantaris tendon, and said that it was more trouble than it was worth to repair it. So, I was off my feet for one week, started back too quickly the next week and all in all it eventually took about 4 weeks until I could jog with no pain.

watto1980

Thanks Watto - how long do you usually do it for? I imagine it hurts, because I was trying to massage mine a bit before and it was so sore! Hahaha.

Yeah not for too long, like a couple of minutes should be enough. Give it some good pressure, you will sort of get a feel for it when you have rolled it enough.

You might need to do it more than once during the day, just see how it feels. But for me, it is generally 80% better the following day after using this technique..