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Running Injury: Calf Strain

June 7, 2022 Leave a Comment

The combination of these 5 events is what I believe has led to a recent calf strain. Yes, 5 days before the start of marathon training, an injury occurs.

  1. Constant hill running
  2. Increasing weekly mileage or pace
  3. Calf strengthening exercises/overloading
  4. Dehydration
  5. Missing warning signs
Things that can lead to running injury

The injury is not severe, but a calf strain is a calf strain, right? It has to heal. Running on a weak and injured muscle could potentially make it worse.

Over the last few months, I have been extremely cautious about returning to running. Building even a small running base has been excruciatingly slow, starting with a run/walk program and advancing to only running and then, gradually increasing mileage. My longest run in 5 months has only been 5.5 miles. The most mileage in one week has only been 14.5 miles. My point is that building mileage too quickly doesn’t appear to be the problem.

But, most of those runs are occurring on hills. Not that I love running hills, it’s just that I don’t want to drive somewhere to run so hills it is. I realize that running hills too frequently can overload the calves and lead to injury. Being that I wasn’t running a lot of miles, I didn’t think I was at that much of a risk.

Views of the Eagle River Valley

Even though I have been increasing my mileage very gradually, maybe it is possible that I could still have been increasing too quickly given my lack of fitness and age?? I felt like I was taking it pretty easy. Now, I will admit that recently, I may have done some of those miles a little faster than my calves were ready to handle. (ha! the truth comes out) While running on the flatter surfaces in Anchorage on a couple of occasions, I did up the pace quite a bit.

Another change that could have contributed to the problem is increasing calf strengthening exercises too soon. After going to PT for ITB issues, I was noted to have fairly weak calves which is surprising being that I had been running hills for the last several months. After about a week of these exercises, I added more reps because they seemed pretty easy. Combine that with everything else that I have just mentioned and yeah, there may have been some risk of a muscle pull.

And being dehydrated doesn’t help the situation at all. I know I need to drink more water, but I just get busy and don’t think about it. Or I am drinking other non-hydrating fluids instead of water. At any rate, dehydration can cause muscle cramping and spasms.

So, the story is… I started out on a run on Global Running Day of all days and 0.5 miles into my run, I had a cramp in my left calf muscle that quickly turned into a sharp pain. I stopped running immediately and walked home. I gave it a day of rest and then was able to get an appointment the following day with my PT for evaluation and shockwave therapy.

Global Running Day 2022
It Still Counts!

Shockwave therapy is a non-invasive type of treatment that promotes healing and decreases pain. I apparently had quite a bit of swelling and bogginess in the area of the Gastrocnemius (calf muscle) but my pain was not that severe. I was more worried about walking on it and making it worse so I was being a little protective. On the first day though, I couldn’t walk without mild pain, but after this treatment and PT-assisted exercises, I felt much better and was able to walk without a limp. I was impressed! I was given exercises to help strengthen other muscles of the legs and hips which should help to take the load off of the calves.

This was not what I had planned on day 1 of marathon training – rehab. When can I run? Isn’t that the most important question? The answer is: If I can walk 30 minutes pain-free, including no tightness or any abnormal feeling in that calf muscle at all then I am released to return to running. But, hill running is not allowed for now. PT expects this to take 1-2 weeks. Wednesday will be a full week since the strain. A few days late to marathon training is not a big deal. A couple of weeks for me will be pretty significant given that I really don’t have a huge running base as it is. I have said from the beginning that the Chicago Marathon 2022 would be a long shot. So, time will tell. The most important thing is that I can continue to run.

For now, I am in Idaho for my niece’s graduation. Even though I left a very sunny and warm Alaska for rainy and cooler weather it is definitely worth it. Stay tuned for updates on this trip. I am getting out for some walks that have gone well and are pain-free. But I am experiencing a little tightness in that muscle still. Again, one day at a time.

Enjoying these views on my walks.

Views of Lake Pend d'Oreille
Lake Pend d’Oreille

Until next time…

Happy Running

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Sharing the challenges that I face while training for marathons in my 60s! I'm determined to reach these goals while also meeting life's demands and spending time with my awesome and very supportive family! Read More…

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Oh these hills!! I have advanced on my run/walk cy Oh these hills!! I have advanced on my run/walk cycles to a 4:1 ratio and my 4 min runs were up the hills!! Good training right? Swipe to see what happens every single time I put my mat down to do my exercises.  #ilovetorun❤️ #runalaska #runnersover60  #hillrunningishard #runningpartnerneedsarest
The wind died down today so we took a nice little The wind died down today so we took a nice little snow shoe up the mountain. The scenery was beautiful, just hard to capture it.  #snowshoeingadventures #snowshoealaska  #chugachmountains  #crosstraining #opt outside alaska
It’s been hard to get anything done or even thin It’s been hard to get anything done or even think about running with all that is happening in the world🥲 but I managed to get down my icy driveway to run on the dry roads. Super windy!!! I had a really hard time on the hills  against that wind. But I got it done and I increased my run/walk to a 4:1 ratio x 7 so I am happy about that. #runnersofalaska #runalaska #runwalkrun #runnersover60 #ilovetorun #buildingarunningbase #windyalaska #crazywinterweather
Sonja - @nurse_sonja_ak - and I had planned to cel Sonja - @nurse_sonja_ak - and I had planned to celebrate in memory of my Mother on her birthday but I had minor surgery that left me down and out longer than I had expected and Sonja ended up positive for Covid. But, despite that look what she did! She is so talented and creative. She remembered Mom as someone who was always stylish. She took pride in her appearance. A specific memory inspired Sonja to make these beautiful clay earrings! How special is that? My Mother would have loved these. #inmemory #rememberingyouonyourbirthday  #neverforgetyou  #bestdaughterintheworld❤️ #talenteddaughter❤️ #clayearrings #madespeciallyformom  #thelittlethings❤️
I’m obsessed with the sun finally clearing the m I’m obsessed with the sun finally clearing the mountains. Haha sunshine during my run is so nice. It wasn’t that bright today but it’s still shining ❤️#sunnydaysarehereagain #runningonsunshine #run #runnersover60 #runak #optoutside
My running views have just been awesome. I am inc My running views have just been awesome.  I am increasing my running time 3:1 this week. Keeping my fingers crossed that it goes well🤞 #runwalkrunrepeat #runnersover60 #backtorunning #buildingarunningbase #myrunningviews #runak #kneeosteoarthritis
Running with knee OA is interesting. Take yesterd Running with knee OA is interesting.  Take yesterday, my knees were bothering me a little, to the point that I wasn’t sure if I should run. But, I thought… give it a try, see how it goes. I can always just walk. And it went great! I even added an extra run/walk cycle to the program. And today I have absolutely no knee pain. I’m even running up and down stairs (when I need to go up them) trying to create some pain (I know sicko) but nothing??? Go figure! Nothing has changed. But hey, I’ll take it! #runningwithosteoarthritis #kneearthritis #runnersover60 #runwalkrun #kneepain #nokneepaintoday
Yay, the sun was briefly above the mountain for th Yay, the sun was briefly above the mountain for the first time since November! We will be gaining about 37 minutes of daylight this week! It’s the little things 😂  It was a beautiful Alaskan day but it was very cold!  I took a rest day today.  #restdayforrunners  #runnersover60 #olderwomenrunners #runak #winterwonderlandalaska #winterwonderland #readyforspringtime #optoutsideak
I wasn’t feeling like getting out today but my h I wasn’t feeling like getting out today but my hubby convinced me to go out for a ski. I did need to get in some cross-training so off we went. It actually was really nice to get out. Isn’t that usually the case?  #skiak #skieagleriver #crosstraining #optoutside #getoutside  #getfit #winterwinderland❄️
My running views today. I think I am finally settl My running views today. I think I am finally settling in to being back home and appreciating the beauty of the state. Don’t get me wrong though, I would be in a flight back to HawIi given the chance!! #runak #myrunningviews #buildingarunningbase #backtorunningagain #runwalkrun #winterwonderland #chimarathon2022
I’m not sure that I should go on vacation especi I’m not sure that I should go on vacation especially if I am going to have such a hard time adjusting back to the cold!  I’m beginning to believe that the cold and dark is not good for my health. It was soooo nice in Hawaii!! I’m still getting out for my runs and bike rides but I have been slow to get back to the exercises and stretching.  I’ll get there! #backtothecoldweather #runak #buildingarunningbase #crosstraining🚴#winterbiking🚴❄️ #fattirebiking #runnersover60  #keeponkeepingon🏃‍♀️
We are back to snow and ice. While we were away th We are back to snow and ice. While we were away the temps warmed up to in the 40s causing everything to melt just so it can freeze over once the temp drops!! Please send me back to #mauisun . We did get out for a bike ride today so it wasn’t too bad I guess. The new snow made conditions a little tolerable.  #winterinalaska #snowandice #fattirebiking #winterbiking #ilovemyfattirebike #ilovetorun #running2run #getfitalaska #optoutside
Hawaii Vacation Hawaii Vacation
Another awesome day in Hawaii with @nurse_sonja_ak Another awesome day in Hawaii with @nurse_sonja_ak  and fam! #vacaywithfamily  #familytimeisthebesttime💕  #hawaiiansunsetsnevergetold
Fun day at the beach! Even found a boardwalk to ge Fun day at the beach! Even found a boardwalk to get my run in. #familyfun❤️❤️ #spendingtimewithfamily❤️ #familyiseverything
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