I have been running for about three months and have really tight calves. Sometimes I have to stop repeatedly during a run to stretch them. I run about 30-40 mins, 3 times a week.
A search of the internet suggests that I have "posterior compartment syndrome" - a muscle growing too big for its sheath - which is apparently not uncommon for beginners.
But what do I do about it? I imagine that frequent massage is a good idea. And maybe exercising the other calf muscles (with standing calf raises) will help balance things out? I've recently also gotten some proper running shoes (I did have too-small crosstrainers), so that may help.
Is there anything else I can do to rid myself of this?
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Didn't run again until this morning. Less than a mile befor the pain started, slowed down to complete a 2 mile circuit.
Advice needed!!
Its noticeably easier this year, i guess its another one of those ailments that just sort themselves out over time
also high heeled shoes to trainers will confuse them a bit!
Two days before the Milton Keynes Half Marathon and my left calf feels like its in a vice!
Going to try the jacuzzi and pool, plus some of the solutions mentioned above.
This is my last competitive race for the year and I don't want to let my charity down.
As a former sufferer of chronic posterier and anterior comaprtment syndrome, massage, ice, anti inflammatories can help if caught early, but if the condition continues then the only option is to have surgery.
A fascioctamy is performed to cut the muscle fascia, allowing the pressure inside the muscle to be relieved.
I had this done to me last year and after many months of recuperation I can almost confidently say the problem is behind me.
Sorry to offer such a negative prognosis but if tests performed confirm that it is chronic compartment syndrome than it is really the only solution. This isn't my opinion, but that of my extremely competent consulatant who performed the operation, and of Noakes in his book Lore of Running, who sites it as one of only two running injuries that absolutely require surgery to cure!
Last Thursday I picked up courage to phone a sports physio. He had a cancellation for the same night so went along. All I can say is it was fantastic and at times a bit sore experience. Apparently all my problems were due to lactic acid in my calf's. After about an hour of massage on my legs from calves to thigh's and then some stretches I felt they were much easier.
I have been out today for my first run since and I really enjoyed it and experenced no cramping! I will certainly make sure I go again to the physio if I get any aches and pains it was the best money I have spent.
It is mildly comforting to know that there are other sufferers out there. I hope to read of problems overcome, or miracle cures in the future.
I wondered whether massage would help. Other than just rubbing my legs down myself, does anyone know how one can administer a calf massage to oneself?
I do overpronante and wear stabil mc orthotics, but on xcountry I use nb xterrian. I just wonder if its tight calves that cause this?
I had been running quite a bit (30-50 miles a week) and I slowly had tight calves, eventually resulting in 5 minutes into a run simply cramping up and having to stop, some stretching and I could go for further before it returned. A bit of self, internet diagnosis came up with compartment syndrome but I decided I had no idea and went for professional advice The doc said try magnesium tablets, one a day, for 10 days and keep running (always the way to convince me!) after a couple of days I was back in action, week later beat my half marathon PB by 4 minutes Give it a go as there is no harm in it. Hope it works for everyone get them from any health food shop.
http://en.wikipedia.org/wiki/Magnesium_deficiency_(medicine)
http://www.hollandandbarrett.com/pages/product_detail.asp?pid=222&prodid=610&cid=143&sid=0
In most cases, this won't be a true posterior compartment syndrome, where the pressure within the muscle compartment rises to painful levels; it'll just be the muscles getting used to unaccustomed exercise and the normal inflammatory process that starts when you place new demands on the muscles before they adapt to your new "norm".
As previous posters have said, options that can help with this are painkillers, stretching, massage (either get this done professionally or you can use foam rollers and spiky massage balls etc) and strengthening exercises (Google "eccentric loading programme for calf" and that will give you some good options; essentially standing with your heels off the edge of a step, push up onto tiptoes with your good foot if you have one, and lower slowly using the "bad" leg). It can also be helpful in the short term to try heel raises in your running shoes as this reduces the amount of stress through the calf and Achilles. Nutrition is also important - make sure you're getting enough water and minerals into your system as they feed the muscles and improve their quality.
If this doesn't solve your problem within a couple of months though, do go and seek expert advice from a physio or podiatrist (or similar: make sure you choose someone who is experienced in dealing with sportspeople or the military, where these problems are really common) as the problem could be biomechanical or compartment syndrome, in which case specific strengthening exercises or orthotics (for biomechanical issues) or a fasciotomy (for chronic exertional compartment syndrome) may be necessary. The longer you leave it before tackling the issue, the more likely you are to need a longer lay-off.