Rest a day, run the next day and see how you feel. Still hurts? Take 2 days off and try again on the third. Ice, stretch, and foam roll all days. You’re fine my dude.
I would be more aggressive with the rest. OP is going to need more than a single rest day. In my experience, I would not stretch injured muscles, especially calf or hamstring. Strengthen first. Massage is good. Muscular injuries respond well to dry needling and maybe some other therapies like ultrasound.
Second this. Obviously go to the doctor but yeah if you can't, rest and strengthen. Sleep more and eat clean
Just in case, look up sciatic flossing and add it to your rehab rotation. I've had sciatica multiple times (first at age 18), presenting in different ways -- shooting, dull, constant, intermittent, quad/ham/knee/calf. It's insane how easily it can (might) be relieved if that's what the issue is.
For the calf, rest until the pain is completely gone when walking. Then do body weight deep squats, walking lunges, single leg squats, and eccentric calf drops slowly (3 times a day, 3x10 on each leg, alternating legs every ten reps, and build up to the 3x3x10). Look into glute exercises as well. When you start running again, go easy for quite a while without speed or tempos. Progress gradually, picking up the pace a bit on each easy run and backing off if you feel any pain. It's a long season and the best thing to do with pain is to stop right away and reconsider how you are going to come back healthy.
Don’t try running if it is causing you pain. You won’t loose too much fitness if you cross train consistently (biking, swimming, rowing machine, aqua jogging if you can, etc.)
I don’t know if you do any of these or not, but make sure you are stretching daily, if not multiple times a day. If you have access to a foam roller, learn how to use it correctly and be consistent. Kt tape can make a good difference. As someone who dealt with peroneal pain, I can say that kt tape made the difference between not being able to run at all, and being able to train at full capacity (alongside keeping up with the other stuff)
Sports massages can make a huge difference. I would definitely recommend getting one.
It’s only the start of August, don’t get too discouraged. The cross country season is long, depending on what state you are from you have 3 to 5 more months. I had a teammate that had a bad injury near the start of August, cross trained for about a month and a half, and still ran at the state meet running a pr.
And if it doesn’t work out, I have learned when going through trails to look to Jesus Christ for comfort. He suffered your afflictions that He might know how to heal you. Turn to Him.
I totally agree with all of this EXCEPT the Jesus stuff, which kind of contradicts everything else you just said. Sorry, but saying a prayer to Jesus ain’t gonna make your injury go away overnight…if it were that simple then what’s the point of any exercise science at all? Nothing wrong with being religious but don’t throw your beliefs on other ppl assuming that’ll solve their problems because it may have solved some of your’s.
And if it doesn’t work out, I have learned when going through trails to look to Jesus Christ for comfort. He suffered your afflictions that He might know how to heal you. Turn to Him.
I totally agree with all of this EXCEPT the Jesus stuff, which kind of contradicts everything else you just said. Sorry, but saying a prayer to Jesus ain’t gonna make your injury go away overnight…if it were that simple then what’s the point of any exercise science at all? Nothing wrong with being religious but don’t throw your beliefs on other ppl assuming that’ll solve their problems because it may have solved some of your’s.
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