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  1. #1
    shezz150 is offline Member
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    Default Infuriating Calf injury rehab

    Hey guys thought id get the best opinions from the best in the business.

    I used to get shin splints like a mofo. To my surprise I cured those with a change in running style thanks to 1 article in some magazine. The right calf came out fine but the left has now been nagging me for the past 5 months with up and down pain. Physio said its not achilles related which feels right. its never that severe but its a continuous ache sometimes low near the heel sometimes midway between the heel and knee. Majority of the time i dont feel it until trying to run or tripping over the dam dog.

    So most of the time ive been doing the normal pushing against a wall calf stretch a lot, i make circles with my ankles daily just from habit, but for the past month ive been doing a towel stretch where i put a towel around the balls of my feet and pull it to a certain extent to feel the stretch and hold it for 25-30 seconds 3 times a day.

    I only run on grass now and the best i can do without over doing it is 12-14 laps slow pace of a square soccer field. Ive kind of just replaced running with swimming now.

    Should i start CC 2's calf training at very easy levels? Anyone got any good ideas? Ive been icing it once a day for the past 3-4 months pretty much.

    All help very much appreciated.

    Rhys.

  2. #2
    green is offline Member
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    I had horrible shin splints when I started training for my second marathon in January. I did get rid of them eventually, but my right calf did tighten up on longer runs more than the left one. The things I found working were:

    - cold packs or shower or ice bath (best)
    - kinesio taping. Find a pt who knows how to do it, or buy some kt and learn it yourself. It's not difficult, but takes a bit of practice.
    - compression socks. Both during and after running.
    - edit: foam rolling
    - active isolated stretching. This really works. I have three stretches for lower legs. They are performed for 2 seconds and repeated for 10 reps. Google it. FORGET long stretches! ART might also work, I haven't had the chance to try it.

    -And finally calf strengthtening. I gtg them every day. I use the first step from cc2 for 4-5 sets. I started with 15 reps and added 5 every week. I'm now doing 30 per set. I'm planning on going to step 2 once I get to 100, so now rush here.
    This has helped a lot. I really see a big difference already. Calf raises are great, because they work also your ankles and small muscles along the foot. Do these barefoot!

    Hope this helps!

    Edit: added foam rolling
    edit2: this is the AIS method: http://www.amazon.com/Active-Isolate.../dp/0965639614
    Sent from my HTC One X using Tapatalk 2
    Last edited by green; 07-05-2012 at 01:03 AM.

  3. #3
    DrJAG2 is offline Senior Member
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    Quote Originally Posted by green View Post
    compression socks
    foam rolling
    ART might also work
    I had a very bad calf injury in the late Fall while doing standup sparring a few days after very long hunting trip than involved a lot of hiking steep hills. It tightened up on me, crunched the nerve, then started a dysfunctional feedback loop between the muscle and nerve that left me in quite severe pain. The three above really helped. The compression sock was a surprise - I felt it was worth a try but didn't have a lot of faith it would do much, but it did. Foam rolling didn't help much at first, but after my chiro applied ART and Graston to the calf and it eased up, foam rolling helped quite a bit. It was a process that took about three weeks, though. Your calf is very dense and carries a lot of load. Hard to unravel that mess

  4. #4
    Eveready is offline Member
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    I have a similar pain that crops up on my right leg from time to time. It seems to be a trigger point on my Soleus calf muscle. It refers pain in the heel as well as up to mid calf. The trigger point is just above the attachment of the achilles tendon, just a few inches below the mid part of the lower leg. For me, I use a foam roller for the whole leg, front and back and then use a tennis ball to focus on the trigger point. It helps me greatly. It can take a week or more of treatments, but it then goes away for months.

    I am not a doctor, YMMV, etc.

    Kevin

  5. #5
    shezz150 is offline Member
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    Ive never heard of most of this stuff so i just googled the shit out of them. This is bloody brilliant stuff fellas, Cheers! I'm excited to start trying them.

    So when you say ART are you referring to Active Release Treatment? Not sure whether physio's around me do that kind of stuff.

    I guess i will officialy bring calf raises from CC 2 in to my daily routine as you've done, green. Is there a certain time gap between each set you do?

    And is there a recommended time for when to ice? usually i do it around an hour or so before bed. But it looks like i can foam roll the calf each day and then hit the ice pack strait after? rollings also good for warming up before a run i read?

    Looks like ill be hunting down a foam roller now. I see theres 3 levels of density to the foam. If a store near me even has each level, recon i should go for the strongest one or the medium one? the injury isnt acute pain related id say. The flexibility of my non strained calf is better so should i roll both calves or focus on the sore one?

    So you recommend Aaron Mattes book on AIS? seems the only decent price is on amazon.

    Thanks heaps for all of this info guys. Dam these forums are awesome!

  6. #6
    green is offline Member
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    Quote Originally Posted by shezz150 View Post
    Ive never heard of most of this stuff so i just googled the shit out of them. This is bloody brilliant stuff fellas, Cheers! I'm excited to start trying them.

    So when you say ART are you referring to Active Release Treatment? Not sure whether physio's around me do that kind of stuff.
    Yes. Hard to find one here too. But I've heard lots of good things about it.

    Quote Originally Posted by shezz150 View Post

    I guess i will officialy bring calf raises from CC 2 in to my daily routine as you've done, green. Is there a certain time gap between each set you do?
    I do them gtg-style. So 1 set every 2-3 hours. Every day. Don't burn yourself out with these! Start with step1 and a low enough rep number.
    Of course you could program them as in CC2 too.

    Quote Originally Posted by shezz150 View Post

    And is there a recommended time for when to ice? usually i do it around an hour or so before bed. But it looks like i can foam roll the calf each day and then hit the ice pack strait after? rollings also good for warming up before a run i read?
    Ice immediately after run. When the pain is worst. Before shower.
    I foam roll before bed or sometimes during the day on my rest days. You could do it before a run too.

    Quote Originally Posted by shezz150 View Post

    Looks like ill be hunting down a foam roller now. I see theres 3 levels of density to the foam. If a store near me even has each level, recon i should go for the strongest one or the medium one? the injury isnt acute pain related id say. The flexibility of my non strained calf is better so should i roll both calves or focus on the sore one?
    I just bought the one I stumbled upon on. It's probbably a bit too soft though. I'd buy the hardest one now. Focus on the sore one, but roll the other a bit too.

    Quote Originally Posted by shezz150 View Post

    So you recommend Aaron Mattes book on AIS? seems the only decent price is on amazon.
    I have book by a finnish pt, but he writes that he's using Mattes method. I haven't seen Mattes' books, but he's the guru on this. You can find a lot of the stretches from youtube also. Like here: http://www.youtube.com/watch?v=LxXLYQcBpWs
    Quote Originally Posted by shezz150 View Post

    Thanks heaps for all of this info guys. Dam these forums are awesome!
    You're welcome!

  7. #7
    DrJAG2 is offline Senior Member
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    Quote Originally Posted by shezz150 View Post
    Ive never heard of most of this stuff so i just googled the shit out of them. This is bloody brilliant stuff fellas, Cheers! I'm excited to start trying them.

    So when you say ART are you referring to Active Release Treatment? Not sure whether physio's around me do that kind of stuff.

    I guess i will officialy bring calf raises from CC 2 in to my daily routine as you've done, green. Is there a certain time gap between each set you do?

    And is there a recommended time for when to ice? usually i do it around an hour or so before bed. But it looks like i can foam roll the calf each day and then hit the ice pack strait after? rollings also good for warming up before a run i read?

    Looks like ill be hunting down a foam roller now. I see theres 3 levels of density to the foam. If a store near me even has each level, recon i should go for the strongest one or the medium one? the injury isnt acute pain related id say. The flexibility of my non strained calf is better so should i roll both calves or focus on the sore one?

    So you recommend Aaron Mattes book on AIS? seems the only decent price is on amazon.

    Thanks heaps for all of this info guys. Dam these forums are awesome!
    Don't get too caught up in getting just the right foam roller. You may have stuff around the house that can do the job as well - soccer ball, piece of PVC pipe, barbell, etc. A couple other things to consider: get a theracane and Claire Davies' Trigger Point Therapy book. That book can help you figure out where your trigger points are, including ones you wouldn't think of or find on your own. Another good resource is Kelly Starett's Mobility WOD website. I've used stuff from that website to clear up some really nasty issues. Just get that calf worked out before it becomes more of an issue with more downstream problems.

  8. #8
    green is offline Member
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    Quote Originally Posted by DrJAG2 View Post
    Don't get too caught up in getting just the right foam roller. You may have stuff around the house that can do the job as well - soccer ball, piece of PVC pipe, barbell, etc.
    ...
    Good point. A PVC sewage pipe works well for calves and a tennis ball (or two taped together) for more precise massaging.

    Sent from my HTC One X using Tapatalk 2

  9. #9
    shezz150 is offline Member
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    Quote Originally Posted by green View Post
    I have book by a finnish pt, but he writes that he's using Mattes method. I haven't seen Mattes' books, but he's the guru on this. You can find a lot of the stretches from youtube also. Like here: http://www.youtube.com/watch?v=LxXLYQcBpWs
    That link is perfect, thanks!


    And interesting blog from Kelly Starett's Mobility WOD site, cheers DrJag.

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