I'm in the yellow group and did my speedwork last Wednesday and could barely walk the following day. My right leg (mostly lower), hurts when I walk. The pain starts from (it seems), from my calf, then runs down to my ankle then to the side of my ankle and back up to the back of my knee.

I have been icing it, rubbed camphor oil, turpentine, tiger balm.. you name it...

The only thing I can remember NOT doing that may have caused it was not warming up long enough before I did my speedwork and maybe NOT stretching enough afterwards. I also ran 10 miles on Friday (it didn't bother me much that day).. but maybe running 11 miles on Sunday wasn't such a good idea, either. It hurt when I first started, then the pain kind of went away for the next 8 miles, but then started to kill me for the last 3. The thing is, my left leg is fine. So, I hope this will go away before Helvetia (I will be very, very bummed if it doesn't).

So, please, any advice I can get to make it better is greatly appreciated.


Thank you,

Ann

Ann,
It sounds like you may have strained a muscle. Most likely the gastrocnemius (a part of the calf). A few answered questions will help determine the best course of action.

What is you height, weight, age? Any history of injuries to the lower legs? Is the pain on the outside (lateral) or inside (medial) part of the calf? Was there anything different besides the speed work that may have flared this up? (equipment, course, etc.) Did you notice a specific moment last Wednesday while running that it pulled? Or was it just the next day it was inflamed?

Normally a strained muscle (based on severity) can take up to 6-8 weeks to heal on its own. With good home care (ice, massage, stretches, rest) that can be sped up to 4-6 weeks healing time. With in-office care (ultrasound, E-stim, myofacial release, adjustments) healing time can be shortened to 2-3 weeks with the ability to still perform at about 50-80% of full capacity within a week or two. The moral of the story: if you want to run Helvatia in about a week and half, seek professional help as well as rest, ice, stretch.

If there is any info I can give you like stretches, ice (times and techniques), or nutritional advice, please call, Email, or stop by Vancouver on Sun June 5.

Dr Jake

Dr. Jake:

To answer your questions:

I'm 40, 5'1, 110 lbs. (give or take a lb). The only time I injured my leg was almost 20 yrs ago. I badly sprained my ankle (caused by jumping on a trampoline, doing mid-air splits and jumping high enough to have plenty of time to prepare for landing/dismount). It was so bad that my whole left leg swelled in just a matter of secounds. I don't know exactly what the doctor's prognoses was.. I just remember being in a lot of pain and wearing a cast for over 8 weeks.

The pain starts from the inside of the calf, but then continues to the outside of my leg, down to my ankle and heel (I feel this when I walk on this foot, by the way).

I didn't feel any pain that day while doing the speedwork. I just remember not stretching because it started to rain harder and then when I arrived home, it was late and just kind of forgot all about it. I just remember falling on my knees the following morning when I got out of bed because I couldn't step on my right foot.


So, yes, I would love to take any advice on stretches, nutrition, icing time and techniques to help me get back on track. I've been training and looking forward to my first half marathon, do I hope you won't tell me not to run it.

By the way, a friend of mine is lending me an ankle/foot support that looks like a ski boot. It has a pouch on either side where you can pump air into as it tightens around your ankle. It actually helps me walk (although, it feels like it weighs 20 lbs on my foot), when I'm at work. I'm mostly in front of a computer in the office, but I do go from one room/office to another or to the copier, etc when I need to.
I also went to an urgent clinic doctor on Tuesday and was prescribed an anit-inflammatory/pain medicine called Voltaren that I take once a day.

I hope you'll email me back or I'll stop by on Sunday (it's going to be a crowded day in Vancouver, though).

Thank you so very much for this.

Ann



Ann,
If the pain was so bad that you could not stand the next day you should possibly have a x-ray to rule out a stress fracture. Did the urgent care doc take images?Can you fully weight bear on the leg today (stand on one leg or take four steps)?
Stop by Sun for sure.
Ice where it hurts 20 minutes (with one cloth layer betwwen ice and skin) and one hour break. Repeat as often as possible. The more you ice the faster it will heal. No more than 20 min. of ice. While resting between icing, stretch the calves untill almost painful. With a straight leg, loop a towel over your foot and pull.
Stop by Sun and see us.
cheers
Dr. Jake
p.s. {could you post on the public board so everyone can read the answers to your questions? Or at least can I post my answers?}