Lower Leg Injuries

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Re: Lower Leg Injuries

Timed Out said:
Wahoo :D Today i managed to Strain/get cramp in my calf hurts quite a lot at the moment and a bit of my calf 'sucked' to my leg ulna i think it is. Any idea what it was?
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O Will! What were you doing at the time?
Did it feel like a spasm, where the muscle involuntarily contracts and becomes quite hard?
Does it still hurt?
 
Re: Lower Leg Injuries

It was just after a football match its a bit sore today but i pushed my other boot off with my leg and the calf in the pushy leg went tight in the middle but the outside acted normally. The bit that went in kind of sucked down towards the bone and went tight.
 
Re: Lower Leg Injuries

Sounds like the soleus. The calves get quite a workout during a football match; what sort of cooldown do you do?
 
Re: Lower Leg Injuries

Right - I've run round the block today with my sons, so it wasn't too strenuous and then had a bit of a game of pig in the middle football just now with them for half an hour on a football pitch and everything feels fine, so it feels like I'm ready to go. I've also seen this -

http://www.trainwithmeonline.com/exercise_51_Calf_Raises.html

Is this good? I've also noted that you talk about warm downs - what would be a suggested warm up and a warm down if I'm doing lower leg specific stuff or general sprinting and stopping sprinting and stopping exercises (later on that is)?
 
Re: Lower Leg Injuries

Hi Dave, sounds good!

Scroll up this thread to December 07, 2007, 09:39:36 AM Just stretch the calves for a few days before doing the calf raise. This will become a good warm down.

Then go to http://www.simplycricket.net/knee-pain-t494.0.html December 21, 2007, 02:27:32 PM My advice to Shane applies to you also.

Take it easy as a warm up at the moment and when you are ready to 'go for it' come back to us for a more specific warm up.

Have fun :D
 
Re: Lower Leg Injuries

Liz I've been doing your stretching exercises as suggested and there's a marked difference between the "Injured" leg and the good leg. The "Injured" leg feels really tight when you do the exercises, so what do I do? Do I really go for this or take it easy stretching it bit by bit what's you advice as it feels like if I go for it I may cause another injury?
 
Re: Lower Leg Injuries

Sorry - just read through the thread and seen that you say to take it easy for a couple of days - I'll do that and let you know how I get on.
 
Re: Lower Leg Injuries

Liz, you advised - "Lean forward and hold on to a chair back.
Good alignment; feet parallel, hip width apart.
Step one leg back straightened [as far as possible]; front leg bent.
Lower the back heel to the floor and hold".

To be honest over the last 6-7 weeks I've done nothing, completely hibernated, slept and rested my body (I hate this time of year) but now I'm ready to go - spurred on by the realisation that I'm probably the most unfit I've ever been in my life because of the last 6-7 weeks!

Ocassionally I've been doing the above and noticed that there's a massive difference between the "Good" leg and the "Bad". The bad leg muscle feels amazingly taught especially in the morning, but eases up during the day. How often and for how long should I do these exercises for and should I avoid doing them first thing when it feels REALLY taught?

Dave
 
Re: Lower Leg Injuries

These stretches should really only be performed when the muscles are warm.

First thing in the morning you need to mobilise the calves:

Sit on a chair/edge of the bed.
Hold one leg out in front of you and flex your ankle; bring your toes towards you and away in a slow, controlled movement.
Make sure you perform a full range of movement.
Do not 'hold' at any time, keep moving.
As the toes come towards you, you should feel the stretch and as you point your toes away, you should feel the contraction.

Repeat 15 times with good alignment on one leg, then the other.

When the muscles are warm, you can perform the stretch.
 
Re: Lower Leg Injuries

I thought I'd ressurect this page as it's the one where my tight calf muscles started to cause issues and I thought Jim and me could whinge and moan about it on here rather in the Wrist Spin Thread.

I found this 10 Ways to Stretch Tight Calf Muscles which has some useful stuff.

As for my progress generally - my left leg with the heel pain which is a result of the tight calf muscle has been a lot better recently with little pain in the morning but that may be just because I'm not bowling? The right leg with the pulled calf muscle is still sore and obviously doesn't feel up to a full on bowling session. Liz has suggested that once I'm back into my bowling I should up-load an up-dated video clip of my bowling because I have changed the action quite a bit. In the short term I'm just trying to find which of these stretches I feel most inclined to do!

More and more I'm concluding that a full comprehensive warm up is the order of the day whenever I bowl, but would that mean if I was to have a bowl at 11.00 for an hour and then come back to it at 2pm and later at 7pm like I do in the summer would all three sessions require the full 20 minute warm up?
 
Re: Lower Leg Injuries

someblokecalleddave;391003 said:
...but would that mean if I was to have a bowl at 11.00 for an hour and then come back to it at 2pm and later at 7pm like I do in the summer would all three sessions require the full 20 minute warm up?
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You would need to warm up each time but not for so long, less if it is a hot day :) Don't forget that you need to warm up the upper body too.

Let us know which stretch you feel more inclined to do.
 
Re: Lower Leg Injuries

Liz, what we discussed about my action and the changes I needed to make seems to be working out from an injury perspective. my left shin is still a problem, but i managed to bowl on it at about 50% effort on Monday for an hour, and through staying front-on the pain didnt flare up like it has been every other week.

is rest a legitimate "cure", or do i really need physio either way? im trying to just rest my lower legs as much as i can through the week, stretching the calf muscles whenever i remember to, and then hoping it wont flare back up as soon as i try bowling.

also, am i right in assuming that exercise is the best way to prevent the injury re-occuring (as well as correcting my bowling action)? if so, are cycling and swimming good ways to loosen and strengthen my calf muscles to avoid future issues? running and walking are basically off as either of them flares the injury back up again at any kind of useful intensity. ive got an exercise bike that i can use for an hour a day if it will help though. ive used it a couple of times without any pain, because theres basically zero impact i guess. is this worthwhile?
 
Re: Lower Leg Injuries

Liz Ward;391005 said:
You would need to warm up each time but not for so long, less if it is a hot day :) Don't forget that you need to warm up the upper body too.

Let us know which stretch you feel more inclined to do.
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Downward Facing Dog's a good-un
The bottom stair heel over the edge
Lean against the wall with one leg forward the other stretched - type
 
Re: Lower Leg Injuries

Jim2109;391043 said:
Liz, what we discussed about my action and the changes I needed to make seems to be working out from an injury perspective. my left shin is still a problem, but i managed to bowl on it at about 50% effort on Monday for an hour, and through staying front-on the pain didnt flare up like it has been every other week.
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That's great news!

Jim2109;391043 said:
is rest a legitimate "cure", or do i really need physio either way? im trying to just rest my lower legs as much as i can through the week, stretching the calf muscles whenever i remember to, and then hoping it wont flare back up as soon as i try bowling.
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Rest is extremely important but it is not a 'cure'. Rest will allow the muscles to relax and go through their natural process of repair. You do not need physio but getting a sports massage will increase the rate of this natural process by decreasing tension, undoing knots, separating adhesions and diagnosing other issues.

Knots [myofascial trigger points], clench off the muscle, inhibiting normal blood flow and therefore the oxygen and nutrients the muscle needs to repair. Knots, tension, adhesions etc puts the muscle at risk of further injury from general movement.

A sports massage will also flush through the lymphatic system, helping it to process debris. Provide the muscle with greater energy, enhance performance, reduce pain and aid relaxation and emotional stimulation.

However, it is not essential. As long as rest is 'proper' and you stretch well, repair will happen eventually. It is worth bearing in mind though that it is almost impossible for you to stretch the muscles at the front of your lower leg by yourself.

The real 'cure' is to correct any biomechanical malfunction. If after all this rest you return to the mechanics that caused the issue, the issue will return.

Jim2109;391043 said:
also, am i right in assuming that exercise is the best way to prevent the injury re-occuring (as well as correcting my bowling action)? if so, are cycling and swimming good ways to loosen and strengthen my calf muscles to avoid future issues? running and walking are basically off as either of them flares the injury back up again at any kind of useful intensity. ive got an exercise bike that i can use for an hour a day if it will help though. ive used it a couple of times without any pain, because theres basically zero impact i guess. is this worthwhile?
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Absolutely, as well as correcting any malfunction, exercise will help enormously but, again, only if the exercise is performed correctly; strengthening the right muscles in the right way.

Cycling and swimming are great ways to exercise through duration of repair because neither are weight bearing.

When using a bike, it is absolutely imperative to get the height right:

When standing next to the bike saddle, make sure it comes up to the hip [half way up the glutes].

When seated, you should not bend your back, never lean on the handlebars but hinge at the hip and keep the upper body relaxed.

The balls of your feet should be on the pedals and at the lowest point of extension, your heels should be lower than your toes; providing an excellent calf stretch.

Make sure your feet are parallel and your knees move up and down like pistons. If your knees are working like a 'V', coming up and out, you will cause imbalance and therefore injury. There should, also, not be any rotation; your body should not 'swing' from side to side. From your hips up, your body remains still and relaxed.

Make sure you warm up on the bike; 8 minutes low to moderate intensity. 20-30 minutes working at anaerobic threshhold and at least 8 minutes cool down; moderate to low intensity.

Developmental stretches as soon as you get off.
 
Re: Lower Leg Injuries

someblokecalleddave;391045 said:
Downward Facing Dog's a good-un
The bottom stair heel over the edge
Lean against the wall with one leg forward the other stretched - type
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Fantastic choices.

Downward Dog is great. I showed you this one from the standing position; lowering yourself down to touch the floor in front of your toes and walking your hands forwards.

The one listed should be easier but remember to keep your feet parallel and aim for your heels to touch the floor when you are up. Do this dynamically for a few times [say, 8] to warm up the muscles before you hold.

If you are to perform the stair stretch, you need to do both; straight and bent knee. The first stretches the gastrocnemius the second the soleus.

Keep us informed :).
 
Re: Lower Leg Injuries

Liz Ward;391108 said:
Fantastic choices.

Downward Dog is great. I showed you this one from the standing position; lowering yourself down to touch the floor in front of your toes and walking your hands forwards.

The one listed should be easier but remember to keep your feet parallel and aim for your heels to touch the floor when you are up. Do this dynamically for a few times [say, 8] to warm up the muscles before you hold.

If you are to perform the stair stretch, you need to do both; straight and bent knee. The first stretches the gastrocnemius the second the soleus.

Keep us informed :).
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Liz

With the downward dog, I can easily do the position with my feet flat to the ground and then bring the hands in closer and closer to the feet so that I end up in a 'Touching your toes' position with my palms flat on the ground. Is there any benefit to doing that and is simply touching your toes but with the palms flat on the floor any good on it's own?
 
Re: Lower Leg Injuries

someblokecalleddave;391127 said:
...Is there any benefit to doing that and is simply touching your toes but with the palms flat on the floor any good on it's own?
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Not really.

If you can do this easily, go back to the way I described earlier. start standing up, feet parallel and hip width apart [hip width is only a couple of inches!] and gently roll yourself down. Make sure your legs are straight and your heels are on the ground.

Once your palms are on the ground, walk them forward a couple of feet. Push your shoulders through your arms and hold [30 secs] whilst directing force through your heels.

Now walk your arms until you are in a plank.

Three press ups.

Then walk your arms back, pushing your heels to the ground [make sure feet are still parallel and only a couple of inches apart]. When your hands are just in front of you, slowly roll up.

Repeat six times.
 
Re: Lower Leg Injuries

Liz I've been doing well with the tight calf muscles leading to the Plantar Faciitis type pains. It seemed as though all the stretching and the massage etc was working well. I was doing it througout the day and it seemed as though there was a 80% improvement. Then last week - possibly with a slight lapse in the frequency of the stretching I bounded down 5 flights of stairs and had to sprint for a train going home one night from work. Outcome - return of the pain. Over the weekend the pain was prevalent and then with Nets on Monday night approaching I did the ice on the foot treatment and stepped up the frequency of the stretching. I also noticed and this might be really obvious - that when I wake up it seems if I do really small stretches while lying in bed and then through the day build the intensity of the stretch and the length of time and severity of the stretch through the day - there's a massive improvement. So nets last night was relatively good and this morning very little discomfort and pain.

The net result is - if I am going to do any physical activity even bounding down flights of stairs during the day, I need to warm up and or stretch with increasing intensity through the day.
 
Re: Lower Leg Injuries

Well.... in a perfect world and all that :)

However, there are going to be times when you are just going to have to go for it, then your rehab strats are great.

It is worth thinking about the cause of the pain. It may not have been due to the bounding and the running but due to the way you bounded and ran. Quite often this is the first step or push off; you may have had your foot at the wrong angle :(.
 
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