To be honest, I'm pretty disappointed right now. I was planning to start a 10 week build toward the NYC half marathon next week, with a goal of running sub 1:19. I've been building base for a while and body was feeling ready to go.
Last Thursday, I went on a quick 4 mile recovery run - super easy.. like zone 1/2. After the run, i noticed there was slight pain in the muscle between my calf and achilles tendon. To be honest, I didn't even know this was a muscle. I wasn't super painful.. so i just used the massage gun on it for a bit and forgot about it. By the next day, it was fine. Didn't get many miles in because of the holidays/New years, etc. Finally went out yesterday for 7-8 miles moderate pace. I totally forgot about the calf pain i had from last week, until mile 2ish and it started to hurt again.
The pain was not unbearable initially, so i thought maybe i could just run through it. However, by mile 3.5 - i was like "this is not normal" and proceeded to walk home. That evening, I was basically limping around for the rest of the night, could only put very little pressure on that particular leg.
I start googling furiously to see if i could figure out what was wrong and it appears that I have a strained soleus muscle, which in 25 years of running.. i've never had before. I've had achilles and gastrocnemius (the larger/upper calf muscle) issues, but never on the lower part. From what I read on line, the injury is a little annoying because it stops hurting when you're not running... but it's not necessarily healed, so when you start again - the injury will present itself again.
Anyway, I'm here to ask two questions:
- What are some rehab tips to try to recover from this injury? How much rest, how much PT, etc? My current plan is to rest for a couple of days (cross train on bike) and start with exercises similar to those i used when i have achilles/calf injuries.
- The NYC half marathon is March 20th (~11ish weeks). Do you think I would be able to come back to run a decent race by March 20th? I'm planning to devote a solid month to rehabbing this injury, which puts me into Feb 5th, and I guess ~5ish week build (assuming no taper)... that realistic?? NYRR allows deferral, but you would have to pay the 2023 entry fee again (so what's the point?!).. given that, i think i'm gonna do it either way. The question is whether i treat it as a training run on a race.
Thanks for any input!
Rest, ice, and anti inflammatory meds are all relatively benign but attempting to roll the deep muscles seems unorthodox and painful. I don’t want to risk exacerbating my shin splints. Has anyone tried this roller focused approach with any success? I’m primarily a triple / long jumper and shin splints ruined my D1 career so I took 3 years off from track and I’m now at a D3 school which has been far less taxing on my knees and shins. We haven’t even had our first meet yet and I can feel my shins worsening already.
Thanks in advance for sharing your advice!
Was at gym today and doing normal cardio/stretching/light muscle training and felt a mass on my left anterior leg, about 2 cm to my left of where one could feel the tibia, its a mass that feels similar to a palpable vein. There is no similar mass on my right leg. It is only palpable when kneeling/in a kneeling soleus position. Figured id ask here first if it sounds like anything before following up with my primary. It is a new mass or i wouldnt be talking about it.
My main issue is ankle dorsiflexion. My left ankle is better than my right (sprained years back), but the issue I'm describing happens with both calves/ankles.
I've been told by PTs and massage therapists multiple times that my calves are very tight. I figured, doing soleus stretches might help, but I can never seem to feel any stretch at all.
Whenever I attempt to do any type of soleus stretch, I usually feel a fair amount of stress (not pain, just muscles working really hard) on the muscles circled in the picture.
https://preview.redd.it/kpkbr1p0f1x71.png?width=1690&format=png&auto=webp&s=4c790613c52b5d4f29b0fa5cf2e1d15d56c60e85
I wanted to know, can these muscles be jeopardizing my ankle mobility and my ability to even get into a soleus stretch? If so, how can I go about resolving this?
I would highly recommend not joining this group. The same people literally win their group buys and and giveaways.... save your $45 and go somewhere else cause besides the opportunity to potentially get prism... this group ain’t nothing special
Yunus has undergone an MRI this morning to determine to what extent the entrance has been a mere blow or if there really was a fracture behind that had a long time of absence. The MRI has ruled out a serious injury to the soleus for respite of the entire entity, although more exact results and a definitive diagnosis are yet to be known .
I know the soleus is predominantly slow twitch, so should we train it that way? Even if it’s role is to be stiff on contact during top end speed?
### Race Report
* **Name:** Florida Track Club Marathon
* **Date:** March 6, 2021
* **Distance:** 26.2 miles
* **Location:** Gainesville, FL
* **Website:** https://runsignup.com/Race/FL/Hawthorne/FTCmarathon
* **Strava:** https://www.strava.com/activities/4902319226/overview
* **Time:** 2:48:25
### Goals
| Goal | Description | Completed? |
|------|-------------|------------|
| A | Race the last 10K | *No* |
| B | Sub 2:45 | *No* |
| C | PR (sub 2:51) | *Yes* |
### Splits
| Mile | Time |
|------|------|
| 1 | 6:10
| 2 | 6:16
| 3 | 6:12
| 4 | 6:14
| 5 | 6:10
| 6 | 6:10
| 7 | 6: 11
| 8 | 6:13
| 9 | 6: 10
| 10 | 6:20
| 11 | 6:10
| 12 | 6: 07
| 13 | 6:20
| 14 | 6:06
| 15 | 6:20
| 16 | 6:21
| 17 | 6:29
| 18 | 6:20
| 19 | 6:29
| 20 | 6:39
| 21 | 6:36
| 22 | 6:47
| 23 | 6:56
| 24 | 7:06
| 25 | 6:57
| 26 | 6:47
| .2 | 6:14
### Training
So here’s my background: 42M, this is marathon #5 for me (Vermont City 2018, 3:38; Jacksonville 2018, 3:03; Mountains 2 Beach 2019, 2:56; CIM 2019, 2:51). I was a pretty OK runner in high school (maybe just under 17 for the 5K), then I tore my ACL when I was 18 and didn’t run for twenty years or so, exercised occasionally, drank too much and smoked from time to time. Last four years I’ve gotten back into running and discovered all the joys, challenges, community, improvement, and all that. At a time in my life when I otherwise have a bunch of mid-life malaise, I have been really interested in working on the mysterious puzzle that is the marathon.
I’ve been tweaking my training since my first marathon, and it’ll surprise no one here that the two things that have made the most difference to me are strength training and increased mileage. For this particular training block, here’s the adjustments I made:
--more mileage, averaging 70ish for the block and peaking at 90
--cut back on drinking for the first time in a serious way (intended to go without altogether, but failed. But went from 2-5 drinks a night to 2 every so often, and none at all for the two weeks leading up to the race)
--started using the Theragun 4-5 times a week. Bless you, child.
--joined a new track club with a coach who is himself an elite runner. The main benefit there was having a group of 4-8 people to do my Saturday long runs with, plus 2 stru
... keep reading on reddit ➡
Does such a thing exist (yet)?
I need to put an AC/heater in my garage. The biggest requirement is that is has to be QUIET. Due to how little direct sun the garage gets, the AC won't be used all that often, which makes a true split system not worth it. I actually need the heater more than the AC, but on the few occasions that I do need the AC each year, I REALLY need it. Thoughts?
I have done a lot of work on trying to heal a neuroma and it has gotten a lot better but not gone. The last thing my podiatrist and physical therapist had me working on was soleus and gastrocnemius tightness. What’s the best way to address this? Thanks
I've dealt with PF on and off for years. For the past few months, my PF has flared up in my right foot. I've noticed along with the renewed pain in my right foot that my right soleus is swollen too (my left soleus seems normal). It doesn't hurt, and I wasn't sure if I was just getting SWOLE from the weightlifting and jumping I do at CrossFit. I was wondering if a swollen soleus is commonly presented with PF? I searched for medical literature on the subject, and I didn't see anything.
Hi,
I'll try to be concise. On 2019 I suffered a lot from calf/soleus strains on both legs. I managed to heal them with rest and heel drops. Late 2019 and early 2020 I was running well again, but lockdown came and I had to resort to skipping rope for cardio. On may of 2020 I strained my right calf/soleus while skipping rope, but I healed it with rest and heel drops again. I was able to run consistenly from april to december, non stop, averaging 50k per week with mostly easy miles at Z2. I was getting fitter and I was also doing strenght work once per week, with focus on my calves/sloeus (4 sets of 8/10 reps of weigthed calf raises with bent knee, with progressive load). My routine was 2 runs per week (tuesday and thursday) of 1h (around 12km) , a strength session on friday, and a long run on sunday (20-25km).
On december 2020 a friend suggested doing strides at full speed (10 strides of 10 seconds), and I strained my right hamstring baddly. I had to take full rest for 6 weeks, and then strated rehabing it. On late january I started running again, at a pace my right hamstring could tolerate. I was able to buid up to 40km for one week. Then, as my hamstring was feeling well (I was doing specific strenght work for it) I decided to run a tempo too soon and I felt a soleus strain coming. I stoped inmediatelly and went home with some pain. That happened mid february. During 6 weeks I rested and did some heel drops. I think the strain is healed, but I keep a knot on my right soleus I can't get rid of. I don't feel it when I do heel drops with a straight knee, but I do feel it with a bent knee. Last week I went for a slow run twice, and on both occasions I had a funny feeling on my right calf but after some minutes it went away and I could run without much problem (the runs were 5k and 9k).
What can I do to get rid for this knot? would you recomend keep running?
The knot is located (or at least is where I feel it) at the interior side of the soleus, close to the bone. I feel it when I do elevated heel drops with the knee bent, when the soleus is almost at max lenght. Foam rolling hasn't helped so far, neither stretching.
Any help will be appreciated!
In the last 5-6 months I have started doing Olympic lifts along with squat and having these be the primary fixation of my workouts. I remember when I first started I dealt with calf tightness which was annoying but never an issue in my workouts. As of recently I’ve been doing quite a bit of squatting and cleans. It’s important to mention I have good mobility and always make sure to get as much depth in my squats as possible(well below 90°). I’d say in the past month or so the calf tightness I was experience soon became very painful, to the point where it essentially hurt to walk. There would be many times in squat sets where I would be moving good weight, get to the bottom position and just be unable to push through the ground and fail the rep. I went to a PT and he said the soleus can come under tension when going into deep squats. He dug into them and it was very painful but after I felt a lot better but still had some pain. I did some squat sets and even with some pain was able to push through. However, I’ve taken a couple days off from being sore and the pain is still lingering. I’ve been rolling and stretching out religiously and can’t seem to shake it. Has anyone else had this issue and if so how did you get through it?
Just curious if anyone is apart of soleus CG and if you think it’s worth it
Is it worth it to join Soleus just for the chance to get PrismAIO? I am fairly new to the botting scene, and I saw that Soleus was quite friendly to beginners. If I were to get invited to Soleus, would it be easy to get Prism for retail? I am not sure how I would do in groupbuys/raffles because I only manual.
Hey everyone - in this video, I explained Zlatan’s right calf soleus tear injury, why it was initially feared to be career-ending, his return timeline, and overall prognosis including key risks. Thanks to the mods for letting me post (as always, appreciate ya'll).
Here’s a table of contents:
- 0:00 Intro
- 0:25 The Anatomy
- 0:55 Severity & Return Timeline
- 1:44 Prognosis (outcomes & reinjury risk)
For those at work or the hard of hearing, I've transcribed subtitles on YouTube so sound isn't required.
For reference, I’m a DPT and youth football (soccer) coach well-versed in sports science and biomechanics, with sports rehab & performance clinics in West LA and Valencia, CA. Feel free to hit me with questions and/or you can always find me on IG and twitter @ 3cbperformance.
