Recurrent Calf Strain in Runners

Do you always have a niggly calf?

Are you always “pulling” the same calf?

Are you a runner based in Colchester, Essex?

Often when I see a runner from Colchester with a calf strain they will present with a sharp pain or a “tight” feeling. I once heard a runner say that “it felt like I’d been shot!” If you runr and you’re always pulling the same calf muscle then read on as I’ve got some advice for you.

Most calf injuries occur in the medial head of the gastrocnemius. This is the inside of the upper calf. It’s the third most common site for muscle strains in elite athletes. The second most common site is near where the two muscles in the back of your calf blend into the Achilles tendon. This is called the musclo-tendinous-junction or MTJ for short. Lastly and less common is the lateral gastrocnemius, or the outside of the calf that can also be injured.

The gastrocnemius is the chunkier muscle in your calf. It’s a biarticular muscle meaning it connects over two joints, the knee and the ankle. It has a high density of fast twitch muscle fibres. Most injuries are more acute and the runner will experience a sharp pain or tight calf muscle. This might be from increasing interval training or speed work into their training too quickly. Imagine driving off your back leg during your stride, up on your toes with your knee extended. This puts stress through the gastrocnemius and this is where the “pull” happens. It’s a bit like cracking a whip.

The soleus is the slimmer muscle lower down the leg just above the Achilles. It’s a mono-articular muscle meaning it only attaches over one joint. It attaches onto the fibula and the tibia bones then into the Achilles tendon onto the heel. It’s made up of predominantly slow twitch muscle fibres. Injuries to this muscle are more sub acute or chronic. The mechanism of injury is similar to running uphill. The foot is dorsi-flexed (pulled upwards) and the knee is bent so there is stretch across the soleus. Injuries to this muscle often occur when a runner has increased their mileage, they’re doing lots of hill work.

Here’s a list of the main causes of recurrent calf strains in runners.

Lack of Tissue Capacity

One of the problems I see with a lot of runners is that their calf muscles aren’t able to cope wit the amount of training and miles they put their legs through. Your calf muscles and Achilles tendons absorb up to 9 x bodyweight with each stride. It stands to reason that you may want to pay some special attention to your calves. It might be even more prudent to see if the side you keep injuring is as strong as the good side. Adding in a couple of short strength sessions that include some calf raises, hops and plyometrics can really go a long way to increasing tissue capacity so you can adapt and recover from your runs.

Training Error

It’s been reported in studies that 60-70% of all running related injuries are caused from training errors. This means you’re probably running too much or too fast with too little recovery or after doing too little for too long. Keeping a training diary and recording any niggles can help you manage your training and recovery. If you’ve just started hill training and you’re getting a pain in the soleus and it’s getting worse with each session then you’ve got some objective data to inform your decision making. As an osteopath it’s also really helpful when a runner brings their training diary as I can identify trends and spikes in load.

Could it be a nerve?

Sometimes a recurrent calf strain can be caused by an irritated nerve. The calf is supplied by the tibial nerve. Symptoms are almost the same. A tight calf, pain on movement andpossibly weak. The nerves can become compressed and inflamed causing a lot of discomfort. Sometimes it can cause cramping. This is often misdiagnosed as a calf strain. It’s important to see a health professional to make a diagnosis and treatment plan. Often the nerve pain can be coming from another area of the back. If it is from the back that is a sign of L5 radiculopathy and must be assessed and managed as a matter of urgency.

Impaired Biomechanics

As a registered osteopath I take an interest in the biomechanics of the muscles and joints. Runners with recurrent calf strains usually have a tight calf complex causing a lack of dorsiflexion. This can be from high arches, bone anatomy, plantar-fascia problems, osteoarthritis of the big toe or a lack of big toe extension. Every person is different this is why having a bespoke assessment that takes into account biomechanics, training experience, current training plan, past history of injuries and even medication can save time, money and get you back running as quickly as possible.

Worn Out Shoes

I know you love your current running shoes but let’s be honest, how many miles have they done? Do they make your foot feel stable and supported? Has the grip worn away and you’re sometimes slipping in the wet? When you put them on do you feel like you’re standing on the sides of your feet? If you’re nodding side to side at this moment then it’s time you changed them for a newer model. Your shoe is the first point of contact with the ground and if it’s not doing its job then your biomechanics and shock absorbing properties will be below optimal. If you feel you require a gait assessment then please get in touch as I work with an amazing podiatrist at Colchester at Reflex 18 Injury Hub.

If you’re based in Colchester and would like to see me face to face to discuss your calf strain then please drop me a line or give me a call. Not only will I make you better, I will make you better than you were before.

Email: info@shauntyler.com Telephone: 07900363938