Do calf raises really

If your form is not like this: Work on it!

prevent calf injuries in running? The answer, in a word is "No!".

The key to preventing calf and Achilles tendon injuries in running is "good form" by which you, as a runner, have a running style that has you running from the hips - not being a "thigh and calf" runner.

Look at the best runners in the world - runners like the Kenyans - and you will see a physique where most of the muscle is concentrated about the hips.  The legs, themselves, although incredibly toned, tend to be long and thin in appearance and they rotate about the hips in a "combine harvester" like action.  The power is being derived from the powerful muscles about the hips - not the calves.  That's for sure!  A thigh and calf runner, by contrast, will have weak and wasted looking backside muscles, swollen calves that are painful if squeezed and running is more of a fast shuffle than a rolling harvester that literally eats up the ground.

With good form, the athlete appears to glide weightlessly along; whereas the clumping thigh and calf runner looks like having a life and death battle with gravity - the ground is about to swallow them up!

If you are constantly straining calf muscles while running, consider the possibility that the cause may actually be from over-working the calves due to poor running form.  Maybe, instead of pumping more weight in the gym, doing concentric and eccentric exercises, you need to spend more time on developing a more efficient running form?

Read this and watch the video:
http://blog.garymoller.com/2013/11/essential-running-drills-for-perfect.html

When you come to think of it: If you think you have weak calf muscles, what could be the more perfect calf strengthening exercise for a runner than running up a hill?  When you come to think of it:

"If you are running up hills regularly, surely you will already have developed strong calf muscles?"

(Thanks, Wayne, for sending me the link to the article that follows)

Do calf raises prevent calf injuries in running?

By Brian in Running Injuries, Running Technique Tips 9

Old man calf injuries are a scourge amongst middle-aged runners everywhere. And for one reason or another they do seem to be more common amongst men. Perhaps it’s the inability of the male of the species to accept that we’re not as fit and strong as we once were? I was able to run 4 minute kilometer pace, so I’ll just do that regardless of how long it’s been since my last run. Years – no problem. Oops I think I just pulled my calf – again!
Perhaps I’m overstating the case, calf strains and tears may well be equal opportunity injuries amongst all runners. According to running specialist and physiotherapist Blaise Dubois they are the most common muscle strain injury suffered by runners and joggers.

Full article here (must read!):
http://www.runningtechniquetips.com/2013/10/do-calf-raises-prevent-calf-injuries-in-running/

About this website 

The advice in these articles is given freely without promise or obligation. Its all about giving you and your family the tools and information to take control of your health and fitness.

Candida and Fungal Infections? Gary Moller recommends you explore this programme: Click Here!

Achilles - lower calf pain in a distance runner

Hi Gary,
I am a 49yo off road runner who having come off a reasonably robust year culminating in the 31.5km Kauri Run, am experiencing pain in my right Achilles/lower calf area. It used to appear only when road running but is now a constant on most off road surfaces as well apart from technical single track. I have read with interest your response to Tendonitis and am trying many things incl new shoes, orthotics etc. What supplement do you recommend and is there a range of exercises that can help?

_________________________________


Gary Moller advises:
What you describe is an almost unversal injury among runners. It is also one of the most annoying and limiting injuries. It is also one of the the easiest to fix if it is what I suspect it may be.



It is possible that you have strained or even torn a few fibres where the muscle and the tendon merge - what is called the "musculotendinous junction". The illustration to the right is pretty good but does not show how the muscle and tendon gradually merge. This is a vulnerable region for injury in the older hyperactive runner.

Another possibility is that you have bunching and inflammation of part or all of a muscle belly. The most commonly affected in runners and cyclists is the lateral head of the gastrocnemius. If a person was to press firmly on the belly of the muscle and it felt tender and hard, rather than soft and supple, then that is part or the whole of the problem.

The solution is simple and I usually have close to 100% resolution in most cases within 3-6 sessions. In a recent case just a week ago, it took just two sessions to have a runner completely pain-free following several weeks of painful hobbling from a calf muscle tear. The solution is deep tissue massage of the affected muscles/tendons and all of the surrounding structures, including the unaffected leg. Each session takes an hour and there can be some pain involved as knots and infalmmation are broken up and dispersed. This should be done by an experienced therapist who has the time to do a good job.

The end result is a pain-free, nimble-footed older runner.

There is a place for supplements during this process of restoring normal function because elimination of metabolic wastes and proper healing are all important and there are several supplements that can assist. These are available from my online store.

Vitamin C is at the top of the list along with the water soluble B vitamins. Vitamin E comes next for its healing and antioxidant qualities. There are several others that one can add, including minerals and fish oils; but these depend on individual need which I can assist with determining.

You could consider some of the assessments available here.

I am enthusiastic about Formthotics Active for running shoes. these are heat moulded to fit the contours of your feet, giving just that little bit of support needed as the feet tire and they reduce foot movement and consequent blistering. Formthotics Low Profile are designed for shoes like track shoes, golf shoes and cycling shoes. Although I have strong feet that never give trouble, all of my shoes, including work shoes are still kitted out with Formthotics.

Tibial compartment syndrome in running sports

Tibial compartment syndrome condition was first recognised in relatively unfit army conscripts who were made to do forced marches wearing heavy boots and carrying heavy loads. It is now seen principally in athletes who have a tendency to pack on the muscle.

This elite athlete has been able to manage his calf pain without surgery or drugs by following the guidelines outlined here

If the lower leg muscles swell, usually from excessive training too early on in the build up they may become compressed. This is because of the unusual anatomy of the lower leg with the big calf muscles, nerves and blood vessels partially wedged between the tibia and fibula bones and the exposed muscle of the shin and calf encased in a strong fibrous sheath. If the muscle grows too quickly or swells from over use, there may be insufficient room to expand. The result is a kind of tourniquet effect.

The pressure inside the muscles steadily increases as exercise progresses and the muscles swell and the blood flow within the muscles eventually becomes insufficient to maintain metabolism and to flush out metabolic wastes, causing ischaemia which feels like a burning cramp in the affected area. This causes progressive tightening, swelling and cramping of the lower leg muscles as the exercise session progresses. A viscious cycle takes hold. Rest may give only temporary relief, even after several days of rest. The pain may be intense and disabling. The affected areas may feel hard and painful to press with the fingers. This condition is easily mistaken for cramp or a calf strain.

Tibial compartment compression may occur in the highly muscular person who uses an excessively "toey" running style, or who does a lot of hill climbing or sprint work that encourages excessive muscle hypertrophy. A high intensity sport like field hockey that involves an enormous amount of sprinting off the mark, sudden stopping and changing direction over an extended time may produce tibial compartment syndrome.

Compartment syndrome is a potentially serious condition because, if the blood flow through the muscles does not resume within a short period of time, the affected muscles and nerves can die. If you do suffer intense cramping pain of the lower leg during exercise and, if there is no relief within minutes of ceasing activity, consult an emergency doctor immediately and do not tolerate any waiting about - treat it as an emergency until there is medical evidence to the contrary.

Prevention is always best

Make all of your training slightly incremental over several months and include speed work at least once a week so that your muscles can gradually adapt, rather than being slammed by the unexpected.

If you are going into a new phase, such as hill work, make the transition over a week or two, rather than in just a single session or two.

Schedule recovery days and weeks in your training schedule rahter than train intensely every day.

Take a few extra days off if you have excessively sore muscles following a work out.

Be diligent with ensuring a nutrient rich diet, including a rich intake of magnesium. It is advisable to take up to 800mg of supplementary magnesium per day for up to three months and then continue with half that amount indefinitely.

Ensure that you have strong and flexible hips and a strong low back so that the hips and upper legs are used as your prime running muscles - if they are weak and tight, you will be forced to make excessive use of your lower leg muscles when running.

Even if your feet are perfect, do exercises for preventing pronating feet. While your feet may look perfect, this may not be the case 10-15km into a run as fatigue sets in.

Get a regular deep tissue massage of the calf muscles to keep them and the sheaths that encase them soft and pliable. If you are in Wellington I can do this for you.

If your calf muscles begin to seize up during intense exercise:

Stop running or whatever it is you are doing.

Lie down and raise your legs just a little with something comfortable such as a soft kit bag - not too high and do not compress the back of the knees

Have somebody gently massage the lower legs for several minutes, pushing the blood towards the heart.

Drink if dehydrated.

Have in your kit bag some Cramp Buster capsules. These contain a mix of magnesium and potassium. Break two capsules open, dissolve in water and drink the lot. This may help relieve the spasm. Take plenty of vitamin C to help offset the free radical damage over the next few days.

Consult a doctor immediately if significant relief does not happen within about 15-20 minutes.

Continue to have regular leg massages.

Gradually resume running using the walk-run strategy and stay close to home.