Fit at 41
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Hammy gave out about halfway through training again, bastard. Tips and tricks? other than rest, ice, ibuprofen, deep heat? It's a funny one as it seems to start to tighten and then a few minutes later goes as I step off my left on the move.
Will start off with some decent walking and look to start to build up to sprinting then changing direction at pace...
Run straight
Bring it, bitch!
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@Bones touch wood I've never had issues with my hammies, and TBH, prior to 2018, in regard to muscle injuries, I had never done more than mildly strain a muscle.
But I strained (turned out a bad strain I think) my calf playing golden oldies, it felt like someone had punched me in the calf, I turn and there is no one there...
Anyway, it felt ok a fortnight later, light running, then playing touch the following week, and damned if the other calf had a mild strain too (my guess is I spent 3 weeks over compensating)
Was 2nd to last game anyway, so plenty of time to recover after that, but my right calf (first one I injured)
Anywho, long story short, dont rush it!
You being 41, you are nearing the top of the hill, stuff takes longer to heal, and quicker to hurt again.
Although my calf injury was less to do with age, and more to do with the 3 or 4 handles in between games (thats my story and I am sticking with it)
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@taniwharugby said in Fit at 41:
it felt like someone had punched me in the calf, I turn and there is no one there...
Hah that's exactly what I did when the achilles went. Loud "bang!" Followed by "are you fucken kidding m..." As I spun while falling and saw no-one there...
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@Bones the achilles in that leg is much thicker than the other (scar tissue) which I guess means mine musta been close to going too...well thats my bush Dr diagnosis anyway, I didnt need to go to a physio, I just walked it off
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@taniwharugby yeah I figured out I walked over a mile on the busted achilles. Sports centre to canary wharf tube, change at LB, up and down stairs etc. Almost didn't go to hospital!
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@taniwharugby yeah I figured out I walked over a mile on the busted achilles. Sports centre to canary wharf tube, change at LB, up and down stairs etc. Almost didn't go to hospital!
Sure it's your achilles? I did one of my small calf muscles about 6 weeks ago. REstd / Ice Physio exercises then as it improved I started small runs - 50m x 20 sort of thing. Then built up slowly to run 5k. All going well, so decided to do a 10k. Boom. Strained it again.
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@MajorRage said in Fit at 41:
@taniwharugby yeah I figured out I walked over a mile on the busted achilles. Sports centre to canary wharf tube, change at LB, up and down stairs etc. Almost didn't go to hospital!
Sure it's your achilles? I did one of my small calf muscles about 6 weeks ago. REstd / Ice Physio exercises then as it improved I started small runs - 50m x 20 sort of thing. Then built up slowly to run 5k. All going well, so decided to do a 10k. Boom. Strained it again.
Oh yeah I was talking about injury from 8 or so years ago - definitely achilles and (possibly like TR) have the scar to prove it
Full rupture. -
My hamstring is also not 100%-I was able to run 15mins at 12km today but it was nagging, and when I put up the speed to 18k for intervals it gave out on the first one. Both calves are also slow to recover too-these 3 are directly because I am changing my running style-and eventually, it's going to pay off, feel much faster.
I guess I should rest a bit more, like a week or two, and stretch more. Any other ideas? -
My hamstring is also not 100%-I was able to run 15mins at 12km today but it was nagging, and when I put up the speed to 18k for intervals it gave out on the first one. Both calves are also slow to recover too-these 3 are directly because I am changing my running style-and eventually, it's going to pay off, feel much faster.
I guess I should rest a bit more, like a week or two, and stretch more. Any other ideas?@voodoo has heaps!
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@MajorRage said in Fit at 41:
@taniwharugby yeah I figured out I walked over a mile on the busted achilles. Sports centre to canary wharf tube, change at LB, up and down stairs etc. Almost didn't go to hospital!
Sure it's your achilles? I did one of my small calf muscles about 6 weeks ago. REstd / Ice Physio exercises then as it improved I started small runs - 50m x 20 sort of thing. Then built up slowly to run 5k. All going well, so decided to do a 10k. Boom. Strained it again.
Oh yeah I was talking about injury from 8 or so years ago - definitely achilles and (possibly like TR) have the scar to prove it
Full rupture.
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My hamstring is also not 100%-I was able to run 15mins at 12km today but it was nagging, and when I put up the speed to 18k for intervals it gave out on the first one. Both calves are also slow to recover too-these 3 are directly because I am changing my running style-and eventually, it's going to pay off, feel much faster.
I guess I should rest a bit more, like a week or two, and stretch more. Any other ideas?Assume you've tried physio?
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@pakman thanks, it sounds plausible.
I've not done a lot of running for a long time-hill repeats, but not running on the flat for extended periods. So, calves are not strong enough.
In addition, I'm trying to change the running style, which is putting more strain on the calves, and hamstring.Therefore, I believe it'll slowly come right over 6 months,...but stronger and flexible calves would help.
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@pakman you offering?
or these? I'm currently using very thin light trail runners...
Not sure about this, but my intuition is that, once things settle down, some bodyweight calf raises (both legs) done slowly might help.
Yep.
Thanks for the lead @Bones , I'm here to help @Wairau
Depending on the severity of the strain:
- take 2 weeks off completely other than stretch and massage (get a foam roller if you can't get a pro)
- stretch (use stairs or a piece of 4x2 to raise the toe so the heel can get lower. Also do bent knee calf stretches
- bodyweight calf raises every 2ndor 3rd day, 1 leg at a time again with the heel able to get lower than the toe
Then:
- Dial the running right back and ease into it
- no speed, distance or hills for a few weeks
- don't run consecutive days
- start out with 2kms jog then walk 3kms, 2-3 days later up the jog by 1km.
- build up slowly
- keep the calf raises going, do these on the same day you run so you have complete rest days
Lastly, always run straight and get your first hit in early, even if it's late.
You're welcome
