Runners : Muscle Strains

IndianPrincess8888
IndianPrincess8888 Posts: 103 Member
in Fitness and Exercise
A couple of weeks ago, while I was running, all of a sudden , The back of my leg knotted up and had some pain. I gave up doing any running for a week. Then I started walking four miles everyday for the next week. About five days ago I started adding a little running. This morning I ran for five minutes walked for two , Than ran five more than the same thing happened, The muscle knotted up tight and I have a little pain. This is my question, If I keep on running with the muscle like this is it going to cause more problems or is the muscle going to loosen back up . I usually stop because I don't want to cause more stress on it . How long does this problem take to heal up ? Any suggestions for this type of injury, I wanted to run a 5k in four weeks.

Replies

  • JustAnotherOneOfThoseGirls
    JustAnotherOneOfThoseGirls Posts: 165 Member
    Let us know a little more info, are you warming up at all or going straight in for a run? Are you stretching out the muscles in your legs pre and post exercise? I would suggest doing some targeted stretching of your calf (I'm guessing that's what you meant by back of the leg?), also try massaging the area, you could use your hands or a foam roller. Depending on the type of pain your feeling, an ice pack may also be necessary. If the problem persists, it might be wise to book a doctors appointment, or go somewhere that specialises in sports injuries
  • Elise4270
    Elise4270 Posts: 8,375 Member
    I'd try foam rolling it and gentle stretching. Carbs and electrolytes could be an issue too.

    Good luck!
  • mommazach
    mommazach Posts: 384 Member
    First off, C25K is your friend, and you should always take a rest day between runs. Make sure you have really decent running shoes. That helps ALOT. Then stretch. Really really stretch before and after. Also, make sure you are getting enough potassium. It's essential to cramping issues. Drown your body in water, and I mean water. I added a water app to remind me to drink more fluids. This really helps. When your muscles are sore, then pamper them with some massage and heat therapy or creams. You will be fine on continuing to run, as long as you listen to your body.
  • yesimpson
    yesimpson Posts: 1,372 Member
    I would add that you may want to take things steady even after the muscle stops giving you pain or perceptible tightness. I've got a minor knee problem at the moment which is probably due to putting a healing muscle under too much strain a couple of months ago, and although it shouldn't be a massive issue to fix it is a bit annoying to think that I could've avoided it if I'd been a bit more sensible.

    Foam rolling, careful stretching, and rest!
  • Raptor2763
    Raptor2763 Posts: 387 Member
    If I had to guess, I'd say you're experiencing some muscle cramps - a great cure for which is coconut water. I had symptoms similar to yours and coconut water cleared them right up in about 4-5 days. Of course, continue with the pre- and post- stretch routines as have already been suggested.
  • IndianPrincess8888
    IndianPrincess8888 Posts: 103 Member
    I run three days on and one day off. Since I hurt my calf I have been using a roller before and after walking and running.
  • filovirus76
    filovirus76 Posts: 156 Member
    Is it your calf our your hamstring? If calf, do a good stretch before you run. If hamstring, extended rest may be the best cure.
  • lorrpb
    lorrpb Posts: 11,464 Member
    Do a dynamic warm up before you run, not just static stretching. Walk for about 5 min, then do 2 sets (1 light, 1 full) of:
    15 squats,
    15 side lunges each leg,
    15 front or reverse lunges each leg,
    30 high steps,
    15 glute kickbacks each leg
    also add 15 calf raises if that's where you're having issues.
    Whether you should run through it or stop depends on what the issue is. So far I've found that I can run through and it loosens up.
  • MalcolmX1983
    MalcolmX1983 Posts: 214 Member
    Dynamic warm up before and static stretches after.
    Foam rolling.
    Good nutrition.
    Rest.
  • ScreeField
    ScreeField Posts: 180 Member
    I keep hearing pickle juice is the killer cure for cramps.

    If anyone uses it, please share. Curious and I've never tried it.

    Also consider:

    - talking to someone at the local running store about your shoes (maybe it's time for a new pair)
    - talking to a coach or medical professional
    - making sure shoe laces are not too light
    - working on calf and ankle flexibility (yoga?)
    - increasing hydration and eating real foods to increase vitamin and mineral (calcium, magnesium, potassium) intake--pills don't always work because some minerals block others--real food sources are the way to go
    - follow a running training plan from an expert (anything from C25K to a Hal Higdon plan)

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