Don't Let A Cramp Cut Your Run Short! by Julie Donnelly, LMT
You're in the middle of your long run for the week, and you're doing just great! You feel strong, your time is right on target, you're moving breathing easily and you feel confident. Suddenly, your calf muscle cramps, so suddenly that you almost fall in your tracks. Limping to the side of the road, you collapse onto the grass, your leg is throbbing so severely that you can't even think...you try to stretch it out...it gets worse! What do you do now?
This is a runners nightmare, and one that any serious runner has either experienced personally, or has watched another runner suffering.
Before we get into a self treatment for this painful situation, let's take a look at some basics. We are assuming that you know about keeping yourself hydrated, (and you do it, right?), and replacing lost electrolytes. You have read about carbohydrates & protein, and you eat properly. But what about stretching and working out muscle spasms as they develop?
I've watched serious athletes finish up a long run, stretch for 1-2 minutes, and leave. This is a big mistake! You need to take the time to stretch all of the muscles of your legs, and hips, after you finish your training run. It takes one full minute for a muscle to have a permanent stretch. That's 60 seconds per muscle, not for the entire stretching process. Do your stretch slowly, allowing the muscle to lengthen gradually, and by all means, don't bounce.
There are specific self treatments you can do for all the the muscles of your legs, however this article will address the calf muscles. In your calf you have two muscles, the gastrocneimus ("gastroc" for short) and the soleus. Most runners faithfully stretch the gastroc by either keeping their foot flat
and then bending their body forward and keeping their leg straight, or by standing on the curb and dropping their heels toward the street, while keeping
their legs straight. I always advise against this second method of stretching because it is too severe, until after the muscle has lengthened, for the
muscle to tolerate this much of a stretch. Stretching should be done gradually, increasing the stretch every 15 seconds until you are stretching as far as you can anatomically bend your ankle, then hold it static for 60 full seconds. (Runner's Cramps Continued)
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