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Date: 15 Aug 2006 03:02:03
From:
Subject: The Soleus muscle and the over 40s
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My question is how can I manage, build strength in the Soleus muscle
(deep flat muscle in calf) AND apart from hilly terrain - have some
prediction that a weakness is building.
While competing in an Australian country Fun Run in Wagga Wagga - 2
years ago I damaged my Soleus muscle - enough to stop me in my
tracks.... carted away in the ambulance. The injury occured while on
the uphill section of the 10 km run without prior warning!
The event injury was rapid - and the impact was that I could not walk.
Apparently according to a local physiotherapist this muscle injury is
common in the over 40s.
Petrina Quinn
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Date: 15 Aug 2006 08:17:00
From: runsrealfast
Subject: Re: The Soleus muscle and the over 40s
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petrina.quinn@gmail.com wrote:
> My question is how can I manage, build strength in the Soleus muscle
> (deep flat muscle in calf) AND apart from hilly terrain - have some
> prediction that a weakness is building.
>
> While competing in an Australian country Fun Run in Wagga Wagga - 2
> years ago I damaged my Soleus muscle - enough to stop me in my
> tracks.... carted away in the ambulance. The injury occured while on
> the uphill section of the 10 km run without prior warning!
>
> The event injury was rapid - and the impact was that I could not walk.
>
> Apparently according to a local physiotherapist this muscle injury is
> common in the over 40s.
>
> Petrina Quinn
When I was running in college as a freshman during cross country season
we ran on a hilly course in the Frisco area and after the run was over
I mentioned to my coach that I was having some discomfort at the bottom
of my leg. The next day I questioned a family friend that happened to
be a physical therapist and he had me come over and said I had just
strained the muscle. His recomeondation was to not run for at least a
week and see how it felt. The next monday the schools trainer started
to do the typical electic stem, sound, and ice treatment. But the
trainer also had me do some other things that were interesting. I did
alot of stretching exercises with a triangle block. I also did some
rubber band resistance work with one of the student trainers. I did
this every day for the rest of the season. The head trainer said that I
should do this all the time so I do not re-injure the muscle. I havn't
done any of those stretching exersices and just started running alot of
hills and did the same thing (straining the muscle). I guess my point
is that I believe its possible to keep it strengthened and limber to
avoid injury. Just do some stretching exercises and maybe try the
rubber band idea. Or better yet i'll bet a google search will turn up
some good stretches.
john
http://johntaylor.somee.com
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Date: 15 Aug 2006 16:39:00
From: Dan Stumpus
Subject: Re: The Soleus muscle and the over 40s
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"runsrealfast" <tay01020@yahoo.com > wrote
> ... I did
> alot of stretching exercises with a triangle block. I also did some
> rubber band resistance work with one of the student trainers. I did
> this every day for the rest of the season. The head trainer said that I
> should do this all the time so I do not re-injure the muscle. I havn't
> done any of those stretching exersices and just started running alot of
> hills and did the same thing (straining the muscle).
Yeah, I've had many minor injuries in that area over 25 yrs, and they've
always come when I've neglected to stretch. Nowadays, I stretch the calves
daily by putting the balls of my feet on a step and letting my body weight
gradually sink the heel, and holding for 20-40 seconds. That seems to keep
various achilles and soleus injuries at bay for me.
I run a *lot* of hills -- typically close to 10,000' of climb a week.
Therefore, I don't feel the need to work on strength, just stretching.
Unfortunately, after months of no problems, I sometimes stop stretching, and
usually a twinge will remind me that I'm close to being reinjured, and the
cycle begins anew.
-- Dan
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Date: 15 Aug 2006 22:54:43
From: Dot
Subject: Re: The Soleus muscle and the over 40s
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Dan Stumpus wrote:
>
> Unfortunately, after months of no problems, I sometimes stop stretching, and
> usually a twinge will remind me that I'm close to being reinjured, and the
> cycle begins anew.
>
I have the same problem and think I am going to start a check list of
the various stretches or drills that I do. I tend to do whatever "on
demand" - in response to the most recent ache. Or stop doing one (like
heel raises) because I frequently have trouble handling those PLUS
hills. Then something doesn't feel right, and I remember I last did them
6 months ago. I also used to depend on xt class for some of these. When
he changed the routines last year, some of my key drills got left out,
and I either tried going without them (class provides enough stress on
body without extracurricular drills) or forgot them then paid later.
Between the PT drills for ankle/foot, muscle imbalances, weaknesses, hip
problems (not to mention shoulder) and my xt class, I could do drills
all day without ever running if I did all of them. Squeaky wheel, I mean
joint, is the one that gets greased.
Dot
Fresh snow on the higher peaks, right on schedule for a normal year
--
"Success is different things to different people"
-Bernd Heinrich in Racing the Antelope
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Date: 15 Aug 2006 05:31:50
From:
Subject: Re: The Soleus muscle and the over 40s
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>enough to stop me in my
> tracks.... carted away in the ambulance. The injury occured while on
> the uphill section of the 10 km run without prior warning!
that's how it happens and be thankful as it's the lesser and precusor
to the ultimate, a torn achilles. this past Spring i ruptured (tore)
my right soleus on a squash court (complete tear & miracle my achilles
did not rupture).
> The event injury was rapid - and the impact was that I could not walk.
i was on crutches for 1 week.
> Apparently according to a local physiotherapist this muscle injury is
> common in the over 40s.
yup....& can linger for a very long time if you don't allow it to heal.
don't expect recovery as you experienced in your 20's & 30's. this
was a 3 month injury of no running for me, i'm on the road to recovery
and months ahead of schedule, i'm a 43 yr old male.
what's worked for me?
1) ect therapy directly on the muscle
2) balance board of some kind
http://www.roadrunnersports.com/rrs/products/RKT100/
http://www.roadrunnersports.com/rrs/products/WOB003/
3) rest & time
i believe weight training (toe raisers, etc.) overly stresses the
recovery & you'll note this as the case with swelling after a session.
a torn soleus is a major injury with 6 - 9 months of required recovery
that must be allowed to heal or will linger for years & allow your
achilles to be vulnerable and easily rupture.
i have a top flight sports doc & running coach and 5 months after the
injury i'm advised not to ball/toe strike when running. speed is shot
but i'm content just being able to run.
i'd advised you to not do any running for several months, get a balance
board of somekind and if you must, lightly cycle.
good luck
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Date: 17 Aug 2006 21:23:40
From: Ozzie Gontang
Subject: Re: The Soleus muscle and the over 40s
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In article <1155645110.617482.109970@75g2000cwc.googlegroups.com >,
lanceandrew@aol.com wrote:
(snip)
>
> i believe weight training (toe raisers, etc.) overly stresses the
> recovery & you'll note this as the case with swelling after a session.
> a torn soleus is a major injury with 6 - 9 months of required recovery
> that must be allowed to heal or will linger for years & allow your
> achilles to be vulnerable and easily rupture.
>
> i have a top flight sports doc & running coach and 5 months after the
> injury i'm advised not to ball/toe strike when running. speed is shot
> but i'm content just being able to run.
> i'd advised you to not do any running for several months, get a balance
> board of somekind and if you must, lightly cycle.
>
> good luck
As Lance mentioned toe raises can stress the calf muscles. This is
especially true if the anterior tibialis is tight.
Also I warn people about lowering the heels when standing on the edge
of a step with the balls of the feet on the edge of the step.
Again a great deal of pressure can be placed on the tendons, especially
if the calf is tight, or the fascia around the calf muscles is shortened
and not allowing the calf muscles to go through a full range of motion.
If the calf can stretch and only semi relax, the tension is transferred
to the tendons.
I go for massage, and trigger points and fascial release.
Good luck.
In health and on the run,
Ozzie Gontang
gontang@electriciti.com
Maintainer - rec.running FAQ
http://www.faqs.org/faqs/by-newsgroup/rec/rec.running.html
Director, San Diego Marathon Clinic, est. 1975
Mindful Running http://www.mindfulness.com/mr.html
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Date: 15 Aug 2006 16:47:52
From:
Subject: Re: The Soleus muscle and the over 40s
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Gosh Dot
Thanks for your thoughts. what worries me - time spent on repairing one
injury area - with a propsect - as one gets a little older maybe - of
injury occuring elsewhere due to "neglect"?
I feel fortunate to have been relativley injury free - save for this
soleus - and an archilles tear - over 10 years ago. What may have
"saved" me is the mix of disciplines - i.e., swimming appears to
stretch my back and shoulders and stave off cycle soreness in the upper
body and so on.
If I could locate a suite of suggested stretching exercisess - that
account for the 3 disciplines of swim, cycle and run - something
holistic instead of crisis driven - that would be very
useful........... and I course - I'd like to spend as little time
stretching as possible.
> Fresh snow on the higher peaks, right on schedule for a normal year
Anything but normal as we emerge from a very dry winter towards a dry
spring....in drought conditions with ever increasing water
restrictions.
Petrina Quinn
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Date: 16 Aug 2006 04:43:40
From: Dot
Subject: Re: The Soleus muscle and the over 40s
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petrina.quinn@gmail.com wrote:
> Gosh Dot
>
> Thanks for your thoughts. what worries me - time spent on repairing one
> injury area - with a propsect - as one gets a little older maybe - of
> injury occuring elsewhere due to "neglect"?
Use it or lose, esp. after 50. Whether some of these issues have always
been there, or became an issue later, I don't know - probably some of
both. Part of my point was that there are a ton of exercises out there,
but I can survive on about 10-30 min of stretching a day, depending upon
whether one includes my bare foot drills in my lawn. I probably need to
set up a reminder list to do some things maybe once a month for
prevention - if they don't get included in some other way.
>
> I feel fortunate to have been relativley injury free - save for this
> soleus - and an archilles tear - over 10 years ago.
40s aren't the problem, esp. for those with active life style. 50s and
later are when it starts catching up with people. In general, there's a
loss of flexibility and muscle mass as we age. I think I've read it
starts as early as age 35. But we can do things to slow that loss,
hopefully stay even, or even advance.
What may have
> "saved" me is the mix of disciplines - i.e., swimming appears to
> stretch my back and shoulders and stave off cycle soreness in the upper
> body and so on.
I had been a hiker, backpacker, xc skier, etc. then switched to a
field-oriented job (at least in summer, writing in winter). Biked to
work on most days I was in office for 20 yrs. I had been given swimming
as a therapy for shoulder which was just a minor problem at the time,
but that pushed the shoulder over the injury edge. In my early 50s is
when I started having some tendonitis issues. Some issues, I think, were
just sitting too long at desk or microscope and not getting enough sleep
when I wasn't in field. Too many deadlines.
>
> If I could locate a suite of suggested stretching exercisess - that
> account for the 3 disciplines of swim, cycle and run - something
> holistic instead of crisis driven - that would be very
> useful........... and I course - I'd like to spend as little time
> stretching as possible.
Many things like running, hiking, cycling, and swimming work body mostly
in front/back plane. Injuries and overuse issues frequently happen in
the other 2 planes of motion. I try to incorporate lateral and diagonal
motions into some of my drills as much as possible. Proprioception
drills are also very good to work on. I just clipped these from a recent
post in response to a similar, but different question. Some are
combination of stretch, strength, agility, and whatever. I enjoy trail
running anyway, but a side benefit of it is the action the fine balance
muscles get, that likely wouldn't get used much. (Some of these I've
done, some are on my list to do.)
______
Some drills I do from my PT include single leg balance squats, then
progress to reaching with the other leg forward, backward, sideways, and
diagonally. When reaching, touch the ground lightly, but do not transfer
weight, then return to upright. Then try them with your eyes closed.
Actually, start by standing on one leg with your eyes closed before you
progress.
Standing lunges (as opposed to walking lunges) were done somewhat
similar - forward, sideways, diagonal. Progress with speed and/or
weights. As you increase the speed, these get almost plyometric like.
A big thing is to be sure you use all 3 directions.
Some of the drills are somewhat like those described here:
http://www.wellness-springs.com/article-function1.shtml
http://www.pponline.co.uk/encyc/0125b.htm
Also a bunch of things on stability ball - esp. for hams, which were
relatively weak.
Besides what my PT gave me, I had started taking a xt "class" on Sat
mornings for a couple months during early base. Our relevant warmups are
running in barefeet on gymnastics floor exercise mats, then a bunch of
warmup plyometric / form drills - forward, backward, sideways, grapevine
(carioca), skipping, high knees, butt kick. Sideways works the
ab-/adductors. Weighted step-ups. We do weighted walking lunges also -
small, medium, and long steps - which can challenge the balance muscles
also. We also do foot pattern work and some runway trampoline work -
lots of agility and proprioception. One leg hopping - forward length of
mat, then backward. All these barefoot drills really work the balance
muscles.
Except for the class, all the drills I do are usually at home with
minimal equipment.
http://www.netfit.co.uk/home_circuit_exercises/home_exercises_exercises.htm
core
http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=486
http://www.mayoclinic.com/health/core-strength/SM00047&slide=1
Here's stuff that's mostly lower body that you may or may not be aware of:
http://www.pponline.co.uk/encyc/0125b.htm
http://www.pponline.co.uk/encyc/strength-training-program.html
http://www.coolrunning.com/engine/2/2_1/a-new-approach-to-strengt.shtml
http://www.pponline.co.uk/encyc/0013.htm
http://www.pponline.co.uk/encyc/0434.htm
______
Dot
--
"Success is different things to different people"
-Bernd Heinrich in Racing the Antelope
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Date: 16 Aug 2006 05:15:34
From: Dot
Subject: Re: The Soleus muscle and the over 40s
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Forgot these - soleus and gastroc stretches without equipment:
Separate soleus and gastroc stretches (plus a bunch of others). Note
difference in back leg position to separate the two.
http://www.velocoach.com/stretching%206%20per%20page.pdf
On p. 3, I think they got the right and left backwards, but it should be
obvious.
http://www.footankleinstitute.com/Download/fast.pdf
--
"Success is different things to different people"
-Bernd Heinrich in Racing the Antelope
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Date: 15 Aug 2006 16:35:16
From:
Subject: Re: The Soleus muscle and the over 40s
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> The soleus connects the foot to the tibia bone, wheras the outer calf
> muscle, the gastrocnemius, connects all the way to the femur. You can
> exercise the soleus independently of the gastrocnemius by performing
> calf raise exercises with your leg bent at the knee, which removes
> tension from the gastrocnemius. This is typically done in a seated
> position. Your local gym might have a machine just for this: one in
> which you sit with your foot flat on the ground, and extend the feet to
> raise the knees against a resistance.
Kaz - I did not realise that I should aim to stretch the soleus
separately from the gastrocnemius in cases where the soleus has been
injured. This expert advice is very much welcomed. .. and I'll act on
it....... But away from the gym - I find those places a little
intimidating. Petrina Quinn
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Date: 15 Aug 2006 16:31:18
From:
Subject: Re: The Soleus muscle and the over 40s
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> Yeah, I've had many minor injuries in that area over 25 yrs, and they've
> always come when I've neglected to stretch. Nowadays, I stretch the calves
> daily by putting the balls of my feet on a step and letting my body weight
> gradually sink the heel, and holding for 20-40 seconds. That seems to keep
> various achilles and soleus injuries at bay for me.
Dan - appreciate this sink heel on stair exercise - and will aim to
include this daily - as least for a few months. I'm getting the
message that runners are spending a deal of time on the stretching side
of things... more from what I have noticed than athletes who swim or
cycle? Thanks for your input. Petrina Quinn
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Date: 15 Aug 2006 16:23:10
From:
Subject: Re: The Soleus muscle and the over 40s
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I'll try stretching with a triangle block and indeed more stretching.
I clearly have not been doing enough stretching. I suppose I regarded
that whether swimming, cycling or running if I warmed up gradually that
was akin to stretching.
The feedback in this forum is that nothing replaces specific
stretching. Thanks for your comments. Petrina Quinn
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Date: 15 Aug 2006 16:17:39
From:
Subject: Re: The Soleus muscle and the over 40s
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> 2) balance board of some kind
> http://www.roadrunnersports.com/rrs/products/RKT100/
> http://www.roadrunnersports.com/rrs/products/WOB003/
Thank-you for this very useful information and your reminder that a
much longer period of rest is required for this muscle.
I'll experiment with your balance board and other suggestions,. Much
appreciated Petrina Quinn.
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Date: 15 Aug 2006 14:23:57
From: runsrealfast
Subject: Re: The Soleus muscle and the over 40s
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userfriendly wrote:
> Caveat- careful trying to stretch a pulled or torn muscle- you'll just cause
> more pain and injury to it!
True!
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Date: 15 Aug 2006 10:16:12
From: Kaz Kylheku
Subject: Re: The Soleus muscle and the over 40s
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petrina.quinn@gmail.com wrote:
> My question is how can I manage, build strength in the Soleus muscle
> (deep flat muscle in calf) AND apart from hilly terrain - have some
> prediction that a weakness is building.
The soleus connects the foot to the tibia bone, wheras the outer calf
muscle, the gastrocnemius, connects all the way to the femur. You can
exercise the soleus independently of the gastrocnemius by performing
calf raise exercises with your leg bent at the knee, which removes
tension from the gastrocnemius. This is typically done in a seated
position. Your local gym might have a machine just for this: one in
which you sit with your foot flat on the ground, and extend the feet to
raise the knees against a resistance.
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Date: 17 Aug 2006 21:15:32
From: Ozzie Gontang
Subject: Re: The Soleus muscle and the over 40s
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In article <1155636123.087198.214550@i3g2000cwc.googlegroups.com >,
petrina.quinn@gmail.com wrote:
> My question is how can I manage, build strength in the Soleus muscle
> (deep flat muscle in calf) AND apart from hilly terrain - have some
> prediction that a weakness is building.
>
> While competing in an Australian country Fun Run in Wagga Wagga - 2
> years ago I damaged my Soleus muscle - enough to stop me in my
> tracks.... carted away in the ambulance. The injury occured while on
> the uphill section of the 10 km run without prior warning!
>
> The event injury was rapid - and the impact was that I could not walk.
>
> Apparently according to a local physiotherapist this muscle injury is
> common in the over 40s.
>
> Petrina Quinn
Hi Petrina,
Fist comment, I allow with Nicholas Romanov: http://www.posetech.com
and Danny Dreyer: http://www.chirunning.com continually talk about there
being no push off in running. That means you're not pushing the body
with the calf muscle. Usually because most people land on the back of
the heel, the push off is more of a push up to overcome the deceleration
of the overstride because one lands on the back of the heel of the shoe.
Check out: http://www.mindfulness.com/of1.html to do cross friction on
the calf soleus and gastrocs.
Also deep massage of the anterior tibialis can loosen up that muscle so
that the soleus doesn't have to pull again a semi=contracted muscle.
Here's an old article posted a number of times on rec.running.
How it helps
Ozzie
=================
Subject: Dealing With And Preventing Injuries To Calf Muscles
Date: Thu, 12 Apr 2001 01:26:11 -0700
X-Priority: 3
Dealing With And Preventing Injuries To Calf Muscles
A look at ways to prevent injury to your calves. Thoughts about what it
means to stretch properly. Ways to massage out the calves to release
knots
and remove excess strain and tension. A dialogue to become friends with
your
calves and not strain your relationship with them
Dealing With And Preventing Injuries To Calf Muscles
by Austin Gontang,
September 27, 2000
A Folkloric Core Dump On Calves: A Dialogue in Progress
c. 2000 Austin "Ozzie" Gontang, Ph.D. & Denny Anderson
Paul Doughty wrote to rec.running::
> >I have tried to start back running several times over the past couple
> >of years. I will begin by running 2 or 3 miles a day but within 3
> >weeks I have always injured my calf (it has occurred to both my left
> >and right calf). My calf will feel fine and then with one stride
> >there will be a sharp pain right in the middle of my calf. Even if I
> >stop immediately, it takes at least 3 weeks before the pain will go
> >away.
Sylvan Smyth answered:
> Have you gone for any really deep massage? Maybe try Ozzie G's calf
> plan: lots of rolling. I use a Stick(tm), because I got one as a
> present, but a rolling pin works just as well. See if you can find
> some knots in there, and just grind them out. Whatever it takes,
> thumbs, knuckles, elbows...
>
>
> Sylvan Smyth
This got me thinking and I brought together my thoughts over the past 20+
years as a beginning to sharing my folklore about calves and running and
injuries to calves.
As mentioned in an earlier post, your calves are being stretched more
because there's lower heel lift in a running flat. The problem is that
the
calf to protect itself will contract...and then the fascia shortens
around
that portion of the shortened calf, and then the tension caused by the
calf
only being able to partially stretch to its full tonic state will begin
to
pull on the tendons. The tendons will take it for a while and then
they'll
start to get irritated.
You'll do some stretching as recommended by many and you'll find that you
now begin to strain the muscle fibers around either side of the knotted
muscle encapsulated by the tightened fascia. The end result is that the
stretching most, likely improper, ( you can't stretch a weight bearing
muscle) will allow the overstretched muscle fibers to shorten to protect
themselves...and they'll join the knotted area. And then people will tell
you that it's because of the fact you've run in racing flats.
1. The up against the wall stretch where you push one leg back to stretch
the calf is improper if you can lift up your front foot. If you can lift
up
your front foot, the weight is on the back leg, and therefore the back
leg
is weight bearing...and the calf can't be stretched. Feels great but it's
like opening your hand and trying to close it at the same time. Great
isometric strain.
If you're up against the wall keep the weight on the front foot so that
you
can lift up the back foot at any time. Stretch away from the back foot
as if
it's nailed to the ground and you're attempting to pull the foot out of
the
nailed down shoe When you do that, then you'd be stretching the calf.
Doing the heels off the curb in my mind's eye is causing the same
problem.
Once you're taking the calves beyond the stretch reflex and if the fascia
around the muscle won't let go, you end up straining good muscle fiber
and
tendon.
Therefore here's a reason for using the railing to massage out the
calves.
Transverse Friction, that is rolling the calf from side to side over the
belly of the muscle to gradually work the fascia and the knotted muscle
(often referred to as adhesions [for the fascia] and scarred microtears
of
the muscle).
Check out the picture: http://www.mindfulness.com/of1.asp for massaging
the
calf muscle. In that article you'll realize that most Achilles tendon
problems are calf problems. The Achilles problem is the result the calf
being too tight or knotted and unable to go through it's normal range of
motion.
Also work out the anterior shin on the bar. Face the bar and turn your
body
45 degrees. Put the closest shin upon the bar and start making a small
circle with the foot as you slide down the shin. Often the shin may be
overworked with the running in the racing flats. The reason for working
out
the shin is that if the shin can't relax, the calf has to work against a
semi-contracted muscle which makes the calf strain all the more.
With the idea that Denny Anderson has been passing on about the short
quick
steps to work on form, it may be that if you're overstriding the strain
on
the calves is due to the vertical lift and the immediate deceleration as
the
landing foot touches down. I'd use Denny's technique to practice. He
mentions running on eggs, I think he meant egg shells so softly that you
wouldn't break them or like Caine upon the rice paper in Kung Fu style
so no
tears occur...or an image I use is running on a extremely hot surface so
that you are always focused on lifting up you foot as soon as it touches
ball/heel. The heel lightly touches and is instantly lifted up because
your
center of gravity is in front of the foot as it lands under you
Picture yourself going "ahh, ahh, ahh, ahh," lifting your feet off the
ground the instant the heel of the ball/heel touches. Remember that the
heel
must be touching as it is the platform of the ball AND heel from which
the
rest of the body is catapulted forward.
It would be the reflex you'd have when you touch your finger to an iron
just
before ironing to see if it's hot, and the reflex pulls your finger away
so
fast because while you thought it was just warming up, it was ironing
hot.
Following in the footsteps of Denny and others, running in racing flats
can
be helpful to improving your running style and becoming aware of how you
land to become lighter on your feet...and therefore the rest of your
lower
legs and then the rest of your body.
If you saw the Boston finish over the last few miles, you saw the way the
upper torso leaned forward on one of the Kenyans, to the erect posture of
the other Kenyan. Minimal vertical lift, the foot landing under the
center
of gravity, and keeping the body propelled forward in its fall at a 5 or
sub-5 pace.
If you learn to run lightly, you'll have a great time running fast.
Flexibility will be your biggest aid in getting faster once you learn the
rapid turnover of the 180 steps/minute.
Remember when the foot touches the ground it should not stop the body
but is
like the pushing foot of a skateboarder as he or she maintains a steady
speed or accelerates. Or in crew, if you watch the coxswain, his or her
body
glides forward when the rowers are maintaining the constant speed or
accelerating. If you see the coxswain jerking back and forth you know
that
every time the oars are put in the water they're slowing the boat and
then
powering it ahead. You also know that the crew are lacking somewhere in
their form and style.
Another picture is you spinning a bicycle tire. Spin it with your hand.
If
your hand is slightly slower than the spin of the tire, you slow it down
and
most likely will get a burn on your fingers. That's where a lot of
blisters
on feet come from as people get tired in the marathon.
Anyway I hope the pictures are a little helpful to get your calves back
into
shape. Remember if your calves are having to push your body forward then
you've most likely stopped yourself from being constant in your running
speed.
Let us know what you experience.
Oh, run slowly up a hill with the quick steps so that your back foot or
pushing off foot doesn't weight the calf. Once you can do that, you've
absorbed the other words. Now you have the feeling and the experience.
Your
calf is being used to bring the lower leg off the ground quicker to get
it
through the cycle faster as the knee goes back and then come up and
forward
with the lower leg bent back at greater than a 90 degree.
So from the front, when the leg is coming forward, it looks like the
runner
for a short moment has only a knee stump. As the knee comes forward and
lifts, you see the lower leg and then it goes down so that in the
majority
of great runners you don't see the heel of the shoe.
Now the above is a core dump. I'll have to go back and see what I said.
I'm
interested in finding out where I'm wrong or am explaining it
incorrectly.
Help me clean up my word pictures.
Again, it's folklore. If it works for you, use it. If not, find someone
who
makes better sense and whose ideas work for you and use them. Or create
your
own images that work great for you, and please share them with me and
others
of rec.running so we can educate ourselves better.
=================
In health and on the run,
Ozzie Gontang
gontang@electriciti.com
Maintainer - rec.running FAQ
http://www.faqs.org/faqs/by-newsgroup/rec/rec.running.html
Director, San Diego Marathon Clinic, est. 1975
Mindful Running http://www.mindfulness.com/mr.html
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Date: 18 Aug 2006 08:29:57
From: Phil M.
Subject: Re: The Soleus muscle and the over 40s
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Ozzie Gontang wrote:
> If the calf can stretch and only semi relax, the tension is transferred
> to the tendons.
>
> I go for massage, and trigger points and fascial release.
Oz, what is your opinion on "The Stick" for this purpose? I'm sure an
MT would be best, but for in between sessions or for a quick massage?
--
Phil M.
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Date: 18 Aug 2006 08:23:06
From: runsrealfast
Subject: Re: The Soleus muscle and the over 40s
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Ozzie Gontang wrote:
> Also I warn people about lowering the heels when standing on the edge
> of a step with the balls of the feet on the edge of the step.
>
> Again a great deal of pressure can be placed on the tendons, especially
> if the calf is tight, or the fascia around the calf muscles is shortened
> and not allowing the calf muscles to go through a full range of motion.
>
> If the calf can stretch and only semi relax, the tension is transferred
> to the tendons.
I second what you said, Just had a case of tight calf muscles and doing
the standing on the curb stretch, killed. Talked with someone that
knows a thing or two and she told me to STOP. I could be doing more
damage doing that. She was actually surprised that a seasoned runner
would do a stretch like that with a tight muscle.
John
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Date: 18 Aug 2006 12:03:33
From:
Subject: Re: The Soleus muscle and the over 40s
|
I always get a kick out of you bringing up Danny Dreyer. Has he moved
to sticks of NC yet?...started/built that running camp he's been
talking about?
...and Romanov? he cracks me up. ever seen this?
http://www.youtube.com/watch?v=G-3C2uEMgA0
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Date: 22 Aug 2006 22:25:24
From: Ozzie Gontang
Subject: Re: The Soleus muscle and the over 40s
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In article <1155927813.843181.266110@h48g2000cwc.googlegroups.com >,
lanceandrew@aol.com wrote:
> I always get a kick out of you bringing up Danny Dreyer. Has he moved
> to sticks of NC yet?...started/built that running camp he's been
> talking about?
>
> ...and Romanov? he cracks me up. ever seen this?
>
> http://www.youtube.com/watch?v=G-3C2uEMgA0
Lance,
Yes, Danny and Katherine and their young daughter have moved to NC.
It sounds like there is something that you dislike about Danny. All I
know is that he put together his ChiRunning Program and ChiWalking
Programs with a great deal of commitment, dedication, and a great deal
of hard work and effort.
Nicholas Romanov, like Danny, are talking about proper running form and
style from their own perspectives. I believe they are saying the same
thing, I've been saying for 11 years on rec.running, except I don't have
a book or video or DVD. Maybe one day...
Anyway, my hat is off to both of them at making a go at a very hard way
to make a living. There's much sacrifice and hard work, and both have
been willing to share what they have learned.
Does your perspective of them have to do with their making money from
what they're doing? Do you feel the same way about Jeff Galloway or
Hal Higdeon or John Bingham?
For me, I honor Danny and Nicholas because they are saying in their own
way, what I've been saying in my way about proper running form and
style. Gordon Pirie's stuff is good. Hal Higdeon's coach in his early
days talked about good running form as ball heel.
Anyway, some thoughts after a 6 mile run and a 2 mile walk with a
patient.
In health and on the run,
Ozzie Gontang
gontang@electriciti.com
Maintainer - rec.running FAQ
http://www.faqs.org/faqs/by-newsgroup/rec/rec.running.html
Director, San Diego Marathon Clinic, est. 1975
Mindful Running http://www.mindfulness.com/mr.html
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Date: 22 Aug 2006 19:55:44
From: Charlie Pendejo
Subject: Re: The Soleus muscle and the over 40s
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Phil wrote:
> Ozzie wrote:
>> http://www.mindfulness.com/of5.html
>
> Now I know I'm getting old when your answer is from a reply to me
> from 8 years ago. ;-)
Heh, that was nice way to bring it full circle.
FWIW my experience is in line with Ozzie's opinion here. I like The
Stick and use it daily to hit quads, hams, and calves before runs.
It's quick and feels good and seems like it might do some light
de-knotting or unsticking of fascia or whatever - but it simply does
not supply the same order of magnitude of pressure as body weight aided
self-massage, like rolling quads and ITB on PVC or a foam roller, or
glutes and hips and hams on a softball, tennis ball, rubber ball, or
football.
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Date: 02 Sep 2006 10:10:16
From: Ozzie Gontang
Subject: Re: The Soleus muscle and the over 40s
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In article <1156301744.530300.29090@h48g2000cwc.googlegroups.com >,
"Charlie Pendejo" <Charlie.Pendejo@gmail.com > wrote:
> Phil wrote:
> > Ozzie wrote:
> >> http://www.mindfulness.com/of5.html
> >
> > Now I know I'm getting old when your answer is from a reply to me
> > from 8 years ago. ;-)
>
> Heh, that was nice way to bring it full circle.
>
> FWIW my experience is in line with Ozzie's opinion here. I like The
> Stick and use it daily to hit quads, hams, and calves before runs.
> It's quick and feels good and seems like it might do some light
> de-knotting or unsticking of fascia or whatever - but it simply does
> not supply the same order of magnitude of pressure as body weight aided
> self-massage, like rolling quads and ITB on PVC or a foam roller, or
> glutes and hips and hams on a softball, tennis ball, rubber ball, or
> football.
Charlie,
I see many of us here at rec.running as the McGyver patrol. How to make
due with what is at hand and also least expensive...and does what is
necessary.
In health and on the run,
Ozzie Gontang
gontang@electriciti.com
Maintainer - rec.running FAQ
http://www.faqs.org/faqs/by-newsgroup/rec/rec.running.html
Director, San Diego Marathon Clinic, est. 1975
Mindful Running http://www.mindfulness.com/mr.html
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Date: 02 Sep 2006 08:10:03
From: Charlie Pendejo
Subject: Re: The Soleus muscle and the over 40s
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Ozzie wrote:
> I see many of us here at rec.running as the McGyver patrol. How
> to make due with what is at hand and also least expensive...
I largely agree, Ozzie, although must confess that I have gone and
bought a digital stopwatch. The sundial was fine until in this year's
marathon building I started running doubles consistently, with the
evening run often concluding after sundown.
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