How to run pain free

March 25, 2016 11:40 PM

Since 2013, when I had hip arthroscopy, anytime I run I get a calf cramp. This is is either temporary that basically stops when Im done running, to basically a calf strain that will last weeks. I love doing triathlons and can overtrain the swimming and cycling to build endurance and such, but I'd love to be able to run pain free again.

The cramps will start within 5 mins and never present anything more than a strain, no knee pain or hip pain. The pain is almost always in the same place, about where my achilles meets my calf on the inside part of my leg. The cramp seems to be pretty deep, almost like behind my calf. During the run it does not affect pace but cause me to limp for basically the end of the day. Sometimes that will last for couples of days, but most of the time it is just the end of the day.

These runs how ranged from 7 miles at 8 min pace down to 2 miles at 12 min pace. I have tried stretching before and after runs. I have tried running once every 2 weeks without increasing workload at all. I have tried 3 different running shoes, ON clouds, Nike Free 4, and Nike Free knit 3. I have done physical therapy and stretching out calfs/achilles since 2013, with no real improvement.

Before the Hip surgery, I never had this feeling in either calf. Since that hip surgery I have only felt it in that same leg as the hip surgery (right).

posted by bigbadbehr to Health & Fitness (6 answers total)

Have you tried working on your hamstring / hip flexibility? Tightness in one area can result in compensation elsewhere in order to maintain your preferred running gait which can put a lot of strain on muscles that aren’t used to it.
posted by pharm at 2:35 AM on March 26, 2016 [2 favorites]

I'd head to a new sports therapist. Pharm's right; I'm a runner and I've gotten weird hip pain when recovering from an ankle injury because I was overcompensating.

See a different PT who specializes in sports injuries, they'll put you on a treadmill and watch your gait then have some different exercises and stretches to try.
posted by yes I said yes I will Yes at 3:20 AM on March 26, 2016 [6 favorites]

Have you tried strong compression sleeves? Other than that I think it'll be a long term regimen of gentle stretching, heating/cooling and strength exercises. When I'm in line for something I rise up on my toes, usually there's a wall to aid with balance. But also giving the muscles a good break, as in weeks can help so perhaps add swimming and just remove the chronic stress for a period.
posted by sammyo at 5:46 AM on March 26, 2016

There are physical therapists who specialize in running form: e.g. Spaulding Running Center. Perhaps a similar center could evaluate your stride and help to make adjustments?
posted by noonday at 6:18 AM on March 26, 2016 [1 favorite]

Consider an investigation for a possible nerve root compression/irritation from your low lumbar spine. L4, L5, and S1 nerve root pain (sciatica) can present as calf cramp/pain in the absence of back pain or pain in your buttock or hamstrings. The hip can't refer pain beyond the knee so there is another cause. It may be that you have changed your gait after surgery so treadmill analysis might be a good idea as well.
posted by lucien at 7:03 AM on March 26, 2016

Have you taken a break from running? I was having persistent knee and hip pain while running after a sprained ankle healed, and after a seasonal running break (happenstance, as running outside during the winter isn't the greatest), the pain was just gone. Running is high impact, so you may need more time to heal before your body can handle that level of impact again (assuming you haven't taken time off from running since this started, of course).
posted by DoubleLune at 7:48 AM on March 26, 2016 [1 favorite]