Newbie runner - injury advice

[sundaymorningworries]

Newbie runner / jogger here, on week 6 of C25k. Was doing really well, running every other day without fail, until on Wednesday I got a sudden pain in my calf towards the end of my run - I assume a muscle strain. Painful to walk the rest of the day. Have been icing and resting since then and it’s much better, almost unnoticeable now.

How long would you give it before running again? Having started and failed this so many times, I’m anxious not to lose progress/momentum. Tia.

Bumping and updating: still hurts a bit going upstairs. Needs another day or two I guess?

Sorry,cos I know it's not what you want to hear but - at least a week.

Last time I strained my calf, it was 3 weeks before I went back and it clearly hadn't fully healed so I needed another 3-4 weeks off. A few extra days off you don't need is better than the alternative...

If it’s painful then I wouldn’t run, if its just a bit stiff then I’d run. However, as a new runner though you need to be careful and I’d err on the side of caution, so wait for the pain to go and then add a day. On C25k you can miss a week and catch up if you’re determined, or just repeat the week when you’re ready.

My physio gave me advice when I was running with injuries, that I could run with it once it was t very painful but that during the run and post, it shouldn’t go past 6/10 with pain and the injury shouldn’t get worse. He suggested a 20 min run to start ( I was an endurance runner ) and if that didn’t increase pain during the run or post, I could continue and increase after a few runs using the same method. I would also suggest looking at some exercises you can do for it.

Thanks all. Sounds like I need to be patient. Sigh!

I had this recently and I'm afraid to say it took several weeks (5 or 6) to heal 😬. Are there any other low impact cardio exercises you can do, e.g. crosstrainer, cycling or swimming to keep up your fitness? Or maybe try the 20 min option suggested above.

5 or 6 weeks 😫 I’m afraid running is the only option currently, and 20 mins is the longest run I’ve done since I’ve started. I might give it until it stops hurting completely, and then a few more days, and then ease back in gently by going back a week or two. I am determined not to give up this time!

What about HIIT at home / in your garden, do you have space? Just avoid star jumps though because they seem to use the same calf muscles.

If it's "almost unnoticeable" now then I'd give it a go - just stop if it gets worse throughout the run.
Without testing it out you won't know if you've just had a minor niggle/twinge (very common in runners, all the bloody time) or if you're actually injured. Proper injuries need proper rest, but minor twinges here and there become the norm
I had calf pain after a long marathon training run last Sunday, but after yoga and rest on Monday and Tuesday it was fine for a medium paced 10k on Wednesday.

Yes I agree with @fellrunner85 I became used to niggles and small injuries and learning when the pain was a sign to back off, and when movement helped it. I assume you’re stretching properly and making sure you don’t start too fast etc

Hmm okay I might try a gentle jog in the next day or two then. Stopping once I’ve started feels much harder than it should - I never want to admit defeat!

Was it definitely not cramp? A lot of calf ache/pain can also be due to not stretching properly

Nope, not cramp. I get quite a bit of that.

Try finding the very painful spot then rest it on a tennis ball self massage it very very slowly or push it with your fingers and hold for 60secs. (Disclaimer I’m not a physio but constantly juggling niggles & get a sports massage every 4-5wk). It can release a “tight” muscle that locks up in spasm.

Thank you @WinterMermaid987 - will give that a go.

Update: decided to just crack on with the next week of C25k as it was 2x 10 min runs. 9 mins into the first one, it went again 😫

Try seeing a physio?

That’s a shame. I would look at your whole body as often the weakness is on the other side but we over compensate so the injury appears on the alt side of body. I have a weak hip flexor on my left side but get foot issues on my right because I’m loading higher that side. I’d see a physio or good sports massage person if you’re concerned and stop running for a week, but you can still do strength training & core work just not loading that calf. Time to do planks and static lunges …

It might be worth adding some resistance/strength training into your training routine, and making sure you mobilise properly before a run, and stretch afterwards. Loads of 'runner's stretches' guides on YouTube.

Thanks for the advice everyone. Will look into some proper stretching and get back to the yoga for the next week or two 👍🏻