want to run further and faster but maybe dialling the training back for a while is the best option
Stretching the calf muscles, especially after training, helps the muscle stay healthy and supple. The foam roller really can be your best friend to help with this Allowing more recovery time after training will allow the micro tears to heal and prevent tendonitis Using contrast bathing on the area improves blood flow and reduces inflammation. Alternating cold with heat for 3 minutes at a time for 15 minutes will help relieve the symptoms and enhance healing Exercises to improve the muscle strength and function are helpful, including heel raises and static/ dynamic core exercises
Speak to a local pharmacist about anti-inflammatory medication. There are also plenty of foods and supplements which have been shown to have excellent anti-inflammatory properties, including tumeric, oily fish and garlic, to name a few (Yuan, 2006). Physical therapy – including soft tissue work, biomechanical assessment, exercise advice, taping and dry needling.
If the injury keeps recurring it is a good idea to seek out professional advice about biomechanics and gait analysis. Any poor function or instability in the body will lead to poor running technique and overuse of the muscle. There are plenty of us out there who can help with this. Keep healthy and run strong. I am a registered osteopath with the General Osteopathic Council and a qualified sports injury therapist. I am also a massive barefoot enthusiast, living my life barefoot as much as I can. Before barefoot living, I suffered back, knee and ankle problems regularly. Since being barefoot, I no longer experience any of these. But it took 2 years to transition fully to barefoot. As a therapist, I believe in looking at the person as a whole, working with a patient not only to alleviate pain but also to acquire and maintain health and wellbeing. This often includes analyzing a patient’s biomechanics. Gait analysis can lead to recommending barefoot running and/or exercises to assist the body to work in harmony. A gradual transition to being barefoot is key to doing so injury free. I have a background in barefoot living and running, archery, distance running and martial arts, providing me with the necessary insights into the requirements of both amateur and professional athletes. This includes the importance of getting people back to doing what they enjoy. I also treat animals, which offers me further interesting opportunities to learn even more about biomechanics and movement. As a therapist, I enjoy - and am committed to - continuous learning and self-development.
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W inter/Spring 2015
Barefoot Running Magazine