OT: Avoiding running injuries

[dgauthier]

Well, this is about 100,000 times better info than I've seen elsewhere. Thanks!

False_Aest, thanks for the recommendation. It has occurred to me to consult with a sports medicine specialist.

Rockdoc, my calf strains happen on both calves. I supinate rather than pronate while both walking and running. My running style is almost entirely on the forefoot, with little to no heel strike, which is probably why my calves take the brunt of the load. It all worked fine when I was 18 . . .

mgm777, your experience sounds the most like mine, right down to the 2-3 week lag.

Last time I tried to run was about 2 years ago, so I'm currently uninjured (and untrained). What would be a reasonable distance to limit myself to when starting from zero?

[tmf]

As someone who has been down this road a few times (former runner, start back running to have injuries as I ramp up), here are some tips that have helped me.

- start really slowly. At first, think of it as jogging/walking more than running. Stop every few minutes and walk for a minute or two.

- do some initial running/walking on a treadmill if possible. For me, the treadmill is more forgiving on my legs. I still like to warm up for 10-20 minutes on the treadmill before going out to run. I usually start with a brisk walk up to moderate jog pace for at least 10 minutes.

- plan to ride at least a little after you run - either on the road or on a trainer. This has been probably the best way to help my legs stay in good condition. I can tell a big difference if I don't ride even a little after a run

- run on dirt or crushed gravel trails when possible. It's easier on the legs, and I enjoy the scenery.

- as you ramp up more running time/distance, continue to incorporate some short segments of walking (1-2 minutes at a time).

- go to a good running-specific store to have your stride/gait analyzed either by video or by a trained eye. Make sure you have the proper shoes. I like having 2-3 pairs of good shoes that I rotate between during the week. For years I thought I overpronated. After two gait analyses at two different stores, I found out my stride is neutral. I think things have been a lot better since shifting to "neutral" shoes.

As the weather gets colder and colder, my goal is to start running more as I ride less.

[Daveyk]

I went through the same cycle for over a year before my calves could last as long as my lungs. I tried many things so not sure which ones worked.

Running form - more striding and less up and down trotting. Keep good posture and don't lean forward.

Shoes - Find right pair of running shoes and stick with the same model. Proper arch support helped.

Massage - deep, deep tissue massage to get rid of the knots, others referred to adhesions.

Regular stretching - against wall first with legs straight, then with knees bent to get Achilles area also. There is a blue plastic thing that seemed helpful, but not necessary.

Strengthening - high volume, lower weight calf presses on a Pilates or leg press machine. 8 to 10 sets working way down from 20 reps to 8.

Don't overdue it - it got to a point where I could feel the spasm coming. Stop then before you lose another 2 weeks to recover.

Search "calf heart attack" - I used that method of run/walk to recover. Not sure if it helped, but at least there was a method to getting better.

[jmoore]

Originally Posted by The B

I easily avoid running injuries by avoiding running.

this



running suck, hth

[guido]

Get this book:
http://www.amazon.com/Anatomy-Runner...4679085&sr=1-3

Do the exercises carefully and regularly every day.

Start slowly on trails or grass using run/walk approach.

Enjoy!

[rockdoc]

Originally Posted by dgauthier

Rockdoc, my calf strains happen on both calves. I supinate rather than pronate while both walking and running. My running style is almost entirely on the forefoot, with little to no heel strike, which is probably why my calves take the brunt of the load. It all worked fine when I was 18 . . .

running is best with heel strike, rolling through the foot arch, and pushing off with the big toe. Forefoot strike does put a lot of stress on the feet, and the gastrocnemius and soleus muscles as well as the Achilles tendon and the calcaneus. Good habit to change.

[jpw]

run on a sandy beach.

[twangston73]

I recently managed to complete a marathon after a couple of prior unsuccessful attempts that ended in injury. I used a training system that called for lots of slow running before getting too aggressive with pace - it seemed almost painfully slow at times - but it was a good way to build strength without injury. The other thing I came to discover was that increased cadence is your friend. Quicker shorter strides are more efficient, result in less energy wasted on bouncing up and down, and keep you from decelerating with each overlong stride. Have fun and good luck!

[mecse]

Originally Posted by dgauthier

I've noticed a few threads on running the last little while, so I thought I'd pick the brains here.

I *love* running, but for the past couple of decades every time I attempt to start any regular running regimen after a couple of weeks I end up with a painful calf strain that takes 4 weeks to heal. I got into cycling because of this, but just because I enjoy riding a bike doesn't mean I still wouldn't love to be able to run injury-free.

For those of you who bike and run, how do you avoid injury like calf strains? I've googled the topic, but the info I've found so far only contains vague recommendations to stretch and warm up. Hey, I stretch, I warm up, I still get injured. Does the smart, educated, athletic crowd here have some more specific advice?

Actually, a fun question, what kind of running shoes do you wear? Do you wear inserts?

[harryblack]

Originally Posted by dgauthier

I've noticed a few threads on running the last little while, so I thought I'd pick the brains here.

I *love* running, but for the past couple of decades every time I attempt to start any regular running regimen after a couple of weeks I end up with a painful calf strain that takes 4 weeks to heal. I got into cycling because of this, but just because I enjoy riding a bike doesn't mean I still wouldn't love to be able to run injury-free.

For those of you who bike and run, how do you avoid injury like calf strains? I've googled the topic, but the info I've found so far only contains vague recommendations to stretch and warm up. Hey, I stretch, I warm up, I still get injured. Does the smart, educated, athletic crowd here have some more specific advice?

this question, not criticism, because I used to say same thing but what do you mean by "calf strain"?

that could be a # of different things: gastroc, soleus, posterior tib etc. smart podiatrist or sports chiro can have very educated guess though ultra-sound takes most guesswork out.

in any event, it's a strength, flexibility &/or possible structural imbalance issue, you just gotta figure out which!

what kind of miles, frequency, long runs are getting you into this trouble?

meantime, for basic maintenance i'd recommend keeping a lacrosse ball, a 5" styrofoam ball and the sprinter model of "The Stick" (or similar) around.

if you can afford it, regular massage is great complement though the more you can take care of yourself the better in terms of future prevention.

[Louis]

Originally Posted by jpw

run on a sandy beach.

Running down these was really fun. (Great Sand Dunes National Park, in SE CO)

[Daveyk]

^^^^ Looking at this makes my calves hurt.

[Dave Ferris]

More or less copy & pasting a post I did last year. Added some additional thoughts and had to replace all the bad links.

Been at this running thing for 33 years. Probably close to 65,000 miles covered. I used to race a ton, all distances, but now just run simply because I have an intense passion for it.

I'm 61 and while I'm still running at a pretty high level for my age group, at around age 58 , I had to force myself to get on the bike once or twice a week. The bike is not enjoyable for me, more like a chore, but I think it will prolong my running and keep me at a good quality level. I don't wanna be that old guy plodder you see out on the road and wonder if he's going to freeze up at any second. If I ever lose that semblance of turnover, then it will be time to retire to all bike-like a lot of my friends-- who all wish they were still running..lol

All good advice given here. Just to echo some of the things mentioned already and maybe throw in a few other suggestions for the long run--

Even if it means driving a bit to a park, or track at a school, try and stay on even soft surfaces with no hills. As much as I love running on the trails here in LA , they are very hilly, rutted, uneven and rocky. This can play havoc on ankles, shins, feet and even balance. Dirt roads are great. Unfortunately we don't have such an animal here in LA. It's either fireroads, single track trails or roads (where all the cars are ) .

Don't underestimate the value of going into a legit running store and having them watch your form in relation to pronation, supination. I've worn orthotics off and on most of my running career. I'm back on them again and they are helping with my stage 4 Hallux Rigidus condition (stiffening of the big toe joint ).

Nothing wrong with alternating walking breaks in there when starting out or up again. Always do less and finish feeling like you could have done more. Save it for another day. Run by time not miles. Ice and rest are your best friends. After every run that ends at my house...within one minute I have the high pressure hose in front of my house spraying my legs, calves, quads, hamstrings down with cold water. Takes a lot of the lactate acid buildup out. Your legs feel immediately lighter.

The trigger point massage thing with the rollers are very important in flushing out the lactate acid from your quads. I've found this one to be outstanding
http://www.tptherapy.com/Shop/Produc...ID-Foam-Roller

I've fought chronic hip pain for over 20 years. The culprit is the sacrotuberous ligament in the hip. This little ball saved my running.
http://www.tptherapy.com/Shop/Produc...r-Massage-Ball

I use this everyday .For the achilles, calf, arch, plantar :
http://www.roadrunnersports.com/rrs/...-step-stretch/

Also stand on my slant board
http://www.fitter1.com/Fitterfirst-S...ard_p_169.html

and use the aforementioned "stick" everyday
https://www.thestick.com/cgi-bin/com...on&key=HW-2300

Even short intervals of one leg standing/strengthening at home, gym or office on balance or wobble boards will pay off huge dividends in preventing injuries. This company is the best resource for balance/wobble/rocker boards. Pricey for sure but high quality stuff.
http://www.fitter1.com/Professional-...oard_p_21.html
http://www.fitter1.com/Professional-...ards_p_20.html

Just standing on one leg on these Bosu Balls is great for balance and addressing muscle imbalances. Sorry for the lame video but you get the idea.
https://www.youtube.com/watch?v=ePMMTnEfixw

Incorporate one leg regular and half squats, lunges and step ups. All done with very light weights or just body weight. I started doing all of this balance/core/trigger point massage stuff in my early 40s and without a doubt it has been crucial to keeping me in the ballgame while all my high mileage friends, who would laugh at me when I would take a day off from running and go to the gym, had to retire or go strictly to the bike.

Good luck with it. A lot of it is really common sense and not doing too much too soon and too frequently.

[dgauthier]

Originally Posted by harryblack

this question, not criticism, because I used to say same thing but what do you mean by "calf strain"?

A tear in the muscle fibres. Right in the center of the calf, midway between the heel and knee. You can hear it when it happens: sounds like canvas tearing.

Originally Posted by harryblack

what kind of miles, frequency, long runs are getting you into this trouble? ( . . .) meantime, for basic maintenance i'd recommend keeping a lacrosse ball, a 5" styrofoam ball and the sprinter model of "The Stick" (or similar) around.

Practically nothing, since I'm always starting from zero: brisk walking for 20 minutes to warm up; sprint until tired (1-2 minutes); walk until recovered (5-10 minutes); repeat for about 60-90 minutes. Do every other day for 2-3 weeks until injured, then stop. Resume in 2 years. Thanks for the tips!

[mecse]

Originally Posted by dgauthier

Practically nothing, since I'm always starting from zero: brisk walking for 20 minutes to warm up; sprint until tired (1-2 minutes); walk until recovered (5-10 minutes); repeat for about 60-90 minutes. Do every other day for 2-3 weeks until injured, then stop. Resume in 2 years. Thanks for the tips!

Sprints are the most challenging on your body. What are your goals with running?

See if you can get a coach / training plan for a goal of some sort. You'll probably (I'm guessing!) be told to do less sprinting.