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Ankle/heel pain on rest day

Jun 01st, 2020

Hi,

I am currently in the early stages of training for an ultra-marathon. I’ve been running pretty consistently for around 4 months now, with my longest runs being 20/25km (for about 3 months).

I currently run about 40km a week, but last week ran around 40km again but also walked another 40km so overall a higher volume week. I didn’t feel any soreness or pain while running but on my rest day when I woke up I had a twinge in the back of my ankle/heel while lying down.

It feels mostly ok but for the past few days has twinged a few times a day e.g. when I’ve stand on tip toes or point my toes upwards. The pain when it twinges is very low (1 out of 10) but I wanted to make sure it wasn’t something that I could resolve with physio/rest early to avoid losing too much training time.

Any help/guidance would be really appreciated. Thank you.

Best,

Charlotte

Jun 01st, 2020

The Guru Responded:

Hi Charlotte – cutting to the chase, how many single calf raises can you do before fatigue on a straight leg and with a bent knee?

For endurance events you need lots of strength to protect the muscle, and this sounds like a little irritation of your achilles…let me know as a heel raise (small insert) might be temporarily needed to keep you training.

The Guru

Jun 02nd, 2020

Hi,

Thanks for the quick reply, I was worried it might be to do with my achilles. I originally went to the physio in February because of sore calves when I first started running and began doing calf raises then for a few weeks as part of my physio. I now do 3 x 15 single leg calf raises (on straight leg) once a week in my strength sessions. I would say I could normally do 40 on a straight leg and haven’t checked on a bent leg.

In case its useful information I have also have very inflexible calf muscles. I’ve taken a few days rest – but am happy to do whatever exercises will mean I can get back to running soon.

Thanks for your help.

Best,

 

Charlotte

Jun 02nd, 2020

The Guru Responded:

Thanks  Charlotte

For someone like – running UM’s, you need to be able to do, probably not owing your age, but guessing below 50, you’d need to be able to comfortably do at least 35-40 in one go – bent and straight knee. You’ve got 2 calf muscles and it’s often your soleus (the bent knee one) is often neglected and weak.

You’ve adapted and trained sensibly over a good time period (apart from the walk) and you’re feet posture should be negligible.

Allow a little rest – low run/ bike/swim/HIIT instead for the few days, ramp up your strength (respectfully) and you should be good to go…

Your calf muscle inflexibility is probably a product of your foot type and despite stretching I don’t think you can change this, long term.

The Guru

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