The Ref Stop

Tight calf muscles - help!

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Will_A

Will_A

RefChat Addict
Level 3 Referee
I've been struggling with fitness over pre season, specifically the 15/22 interval test.

Everytime I start running on a track I get about 2 laps round and both calves tighten up to point I'm struggling to walk. It's the exact same location on both calves each time.

Has anyone else suffered with this or can offer some advice? Fitness test attempt 3 on the 10th August but I'm struggling to get past lap 4-5 (running through the pain after lap 2!)
 

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The Ref Stop
I’ve suffered with it many times. Normally caused by my Achilles, which are a result of a slightly twisted pelvis.

Have you been doing Achilles stretches? If not, I’d highly recommend this along with fluids. Dehydration can cause issues with Achilles.

Acupuncture was also great for me
 
Massage gun might help as helps to increase blood flow to the muscles. If I am racing I'll normally do a pre warmup full body massage gun to help loosen everything up
 
Think I’m right in saying that is the Soleus muscle, I’m suffering with it at the moment. I’d had months with an Achilles injury, eventually got back to running and within weeks felt a really sharp pain in that area. Physio says it is a grade 1 tear of the Soleus and will take about 3 weeks.

I’d strongly recommend seeing a physio. Whilst massage guns and heel raises can help, they can also potentially make it worse depending on what you have actually done. It sounds to me like you have a tear rather than it just being tightness.
 
Physio booked for next week. Spoke to the Referee Manager and there are back up tests in September too incase it's not sorted in time for August.
 
RustyRef said:
Think I’m right in saying that is the Soleus muscle, I’m suffering with it at the moment. I’d had months with an Achilles injury, eventually got back to running and within weeks felt a really sharp pain in that area. Physio says it is a grade 1 tear of the Soleus and will take about 3 weeks.

I’d strongly recommend seeing a physio. Whilst massage guns and heel raises can help, they can also potentially make it worse depending on what you have actually done. It sounds to me like you have a tear rather than it just being tightness.
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I thought about it being a muscle tear/strain but it's in both calves at the same point each time I train.
It's possible but I'd be extremely unlucky to have a tear in both calves at the same time!
 
Will_A said:
I thought about it being a muscle tear/strain but it's in both calves at the same point each time I train.
It's possible but I'd be extremely unlucky to have a tear in both calves at the same time!
Click to expand...
Be unlucky but not impossible, the body is a strange thing. If it is the Soleus, and if that picture is of the inside of your leg then it is, it is a vital muscle as it controls how you plant your foot.

Somewhat ironically for me, my physio referred me to a podiatrist who did the whole video analysis and he said the achilles problem was due to a weak soleus. After weeks of rehab after the achilles pain had gone away I started running and then it was the soleus that gave way. Just shows how interconnected the body and injuries are.
 
Will_A said:
I thought about it being a muscle tear/strain but it's in both calves at the same point each time I train.
It's possible but I'd be extremely unlucky to have a tear in both calves at the same time!
Click to expand...
Have you changed footwear? I had a similar issue last season, and it was down to new trainers which was apparently affecting my running technique.
 
I struggled with this massively. I brought some heel raise insoles for my boots (Achilles tendinitis soles) and the problem was solved almost instantly. I do recommend physio but you need to find a good one. If they don’t identify the problem stretches that they prescribe for you is not going to help. Good luck!
 
JA1989 said:
Have you changed footwear? I had a similar issue last season, and it was down to new trainers which was apparently affecting my running technique.
Click to expand...
That’s what did for me. I was told I was over pronating so it was suggested I try barefoot trainers. Fixed the pain in my knee but damaged my Achilles. When it wasn’t really getting any better the physio referred me to a podiatrist and he said I needed stability trainers with a minimum heel to toe drop of 10mm. They made a huge difference and the Achilles was fixed within a few weeks. Got myself a pair of Brooks Adrenaline and wouldn’t be without them now.
 
Will_A said:
I've been struggling with fitness over pre season, specifically the 15/22 interval test.

Everytime I start running on a track I get about 2 laps round and both calves tighten up to point I'm struggling to walk. It's the exact same location on both calves each time.

Has anyone else suffered with this or can offer some advice? Fitness test attempt 3 on the 10th August but I'm struggling to get past lap 4-5 (running through the pain after lap 2!)
Click to expand...
As others have already said, that position on your calf is the insertion point for your achilles. People suffering with achilles pain but with the pain being located as you've indicated are often overweight. No offence intended but as someone who has had achilles problems in both heels for a long time, I learned all this through the course of numerous treatments and consultations. My problem was the achilles itself lower down.

I'm guessing you're not overweight so there's not much else you can do apart from regular calf and achilles stretches as suggested. The step method is very effective - especially just prior to exercise.

I hope you're able to work through it. I've all but given up with my achilles now but then I am 60 years old next year!!
 
Turns out I have Tibialis Posterior Tendonitis

Makes my leg wonky when I run and causes pain during HI runs!
 
Steve Fall said:
Other thing you could try is using the edge of a step. Place your toes on the edge and stand on tip toes to tighten and release the calf's. Or videos on youtube like -
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I suffered from the same and standing on a step (or a kerb) for a few minutes helps.

Also, see a podiatrist as you may have alignment issues cause by pro or antinarion of the foot. Some specialist insoles may help
 
lincs22 said:
I suffered from the same and standing on a step (or a kerb) for a few minutes helps.

Also, see a podiatrist as you may have alignment issues cause by pro or antinarion of the foot. Some specialist insoles may help
Click to expand...

This is key in my opinion.

You can do all the stretches in the world but if you don’t identify and solve the problem it is just going to keep reoccurring. (Stretching may be solving the issue if it’s a tight muscle problem).
 
It can also come from lack of suitable hydration. Plenty of water (coconut water is very good for this sort of thing) helps alongside what’s been suggested above
 
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