Fit at 41
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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
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Well, it's been 4 weeks that calves have kept niggling after runs, and 2 weeks that hamstring strain hasn't recovered, so perhaps, although it is against my nature to rest a week, I should. Will continue swimming and dips/pull ups.
Stretching is the biggest issue, I don't, but I should.
thanks for your advice
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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
I gave it 4 days rest with stretching, had a treadmill run of moderate intensity, slightly sore calves so rested another day, then hill run with friends today. Flat jog was ok, run up the hill was good, then running down a flattish decline I got a grade 2 tear in small spot.
Very disappointing, I am trying to increase speed and endurance at the moment, it's a no go due to weak calves.Will revert to your advice.
@voodoo may I pm you for a little more discussion on this pls? -
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Don't want Ole Skin and Bones to feel unwanted, so I'll ask here:
How would you structure a 3 month workout schedule to improve calves?Mon. REST-stretch
Tue.
AM 30 m walk plus 10 minute skipping (straight leg), 30 calf raises, 5 minutes calf /ham stretch.
PM long swim+pull ups.
Wed. REST-stretch
Thu. AM 30 minute walk etc. // Night, 1 hour cardio slow jog on treadmill.
Fri. REST-stretch
Sat. AM 30 minute walk etc. // Max pull ups, Swim sprints & kicking
Sun. AM 30 minute walk etc. // 40 minutes hill repeats at MAX. -
