Continued Leg Muscle Frustrations
Posted: Fri Mar 04, 2011 5:44 pm
Hi All,
Sorry about the long post, but these frustrations are seriously challenging my desire to continue cycling and running.
Last year I posted (http://www.bicycles.net.au/forums/viewt ... 49&t=32480) regarding issues with tightness in the calf muscles of my right leg. I both run and cycle and the issue presents itself differently in each sport:
Running = With a fore-foot running technique (i.e. landing on the balls of my feet), the muscles will tighten throughout the run (beginning usually after 1-2 km). If I do not slow my pace or stop to stretch, the tightness will progressively get worse until it becomes painful and in some cases I may be forced to stop. After a run, I will notice tightness on the right leg, around the soleus muscle (half between the achillies tendon and the main muscle bulk). It may continue to ache in that area for 1-2 days if it was a hard run. There is not usually any sharp pains after a run, just aches and tightness, and the achillies tendon itself feels okay.
Cycling = Tightness is not as bad, but if I push hard on a ride with alot of hill climbs, the right soleus will gradually get tight and ache afterwards just like when running. I noticed that when I climb hills I'm basically riding on my tippy-toes; i.e. balls/toes of my feet on the pedal, with the angle of my foot pointing down. I'm currently using flat pedals on my MTB.
To treat this I had physiotherapy back in October/November 2010 (acupuncture, calf massage), at which point it was discovered my right calf muscle has noticably less muscle bulk than my left calf muscle. I followed this up with rigorous calf muscle strengthening (raises) and stretching. As of February 2011 this treatment has not resolved the issue. Although, it may be helping the muscles to recover post-run and the problem MAY have slightly improved (it's hard to tell).
Just recently I remembered that two years ago I had a different running technique (heel-landing). Around that time I was running on a treadmill and for some reason I must have changed to fore-foot. The fore-foot running technique does apparently load up the calf and achillies tendon significantly more. Also, I've heard the same about cleat/foot position when cycling (see this article from Joe Freil: http://www.trainingbible.com/joesblog/2 ... ition.html). So, as a result of this I have changed my running technique back to how it originally was (heel-landing), and I plan to do the same for my cycling foot-position.
The plot thickens...
I have been running using this new technique for about a week now (yet to cycle). So far this has significantly reduced the tightness and aches that I was previously getting during exercise. However, I am now having another, possibly worse issue on my right leg; my ankle anterior (the front of my ankle/top of my foot) tightens up within minutes of running. I suspect this could be 'Anterior Tibial Tendonitis', however the pain only occurs during exercise and stops immediately after.
In order to get through my runs now I am mixing the two techniques to try and ease out the pains. I have begun doing flexibility exercises on my right ankle, as I'm hoping that it's simply a lack of strength. I have also started wearing an ankle brace/strap to prevent excessive ankle dorsiflexion. So far none of this has helped, but it is early days. I am also worried that I may be making the issue worse.
It would be easy to quit running and focus solely on cycling, which I'm willing to do if neccessary as Cycling is enjoyable. Although I'd be worried I'm just brushing the issue under a rug and that it could get worse down the track, plus I enjoy running aswell.
Does anyone have any advise or experience with anything remotely similar to this? How can I resolve the issue so that I can continue both of these sports? Is it pointless and a waste of time to continue?
I fully intend to see my GP aswell.
Thank all,
Simon
Sorry about the long post, but these frustrations are seriously challenging my desire to continue cycling and running.
Last year I posted (http://www.bicycles.net.au/forums/viewt ... 49&t=32480) regarding issues with tightness in the calf muscles of my right leg. I both run and cycle and the issue presents itself differently in each sport:
Running = With a fore-foot running technique (i.e. landing on the balls of my feet), the muscles will tighten throughout the run (beginning usually after 1-2 km). If I do not slow my pace or stop to stretch, the tightness will progressively get worse until it becomes painful and in some cases I may be forced to stop. After a run, I will notice tightness on the right leg, around the soleus muscle (half between the achillies tendon and the main muscle bulk). It may continue to ache in that area for 1-2 days if it was a hard run. There is not usually any sharp pains after a run, just aches and tightness, and the achillies tendon itself feels okay.
Cycling = Tightness is not as bad, but if I push hard on a ride with alot of hill climbs, the right soleus will gradually get tight and ache afterwards just like when running. I noticed that when I climb hills I'm basically riding on my tippy-toes; i.e. balls/toes of my feet on the pedal, with the angle of my foot pointing down. I'm currently using flat pedals on my MTB.
To treat this I had physiotherapy back in October/November 2010 (acupuncture, calf massage), at which point it was discovered my right calf muscle has noticably less muscle bulk than my left calf muscle. I followed this up with rigorous calf muscle strengthening (raises) and stretching. As of February 2011 this treatment has not resolved the issue. Although, it may be helping the muscles to recover post-run and the problem MAY have slightly improved (it's hard to tell).
Just recently I remembered that two years ago I had a different running technique (heel-landing). Around that time I was running on a treadmill and for some reason I must have changed to fore-foot. The fore-foot running technique does apparently load up the calf and achillies tendon significantly more. Also, I've heard the same about cleat/foot position when cycling (see this article from Joe Freil: http://www.trainingbible.com/joesblog/2 ... ition.html). So, as a result of this I have changed my running technique back to how it originally was (heel-landing), and I plan to do the same for my cycling foot-position.
The plot thickens...
I have been running using this new technique for about a week now (yet to cycle). So far this has significantly reduced the tightness and aches that I was previously getting during exercise. However, I am now having another, possibly worse issue on my right leg; my ankle anterior (the front of my ankle/top of my foot) tightens up within minutes of running. I suspect this could be 'Anterior Tibial Tendonitis', however the pain only occurs during exercise and stops immediately after.
In order to get through my runs now I am mixing the two techniques to try and ease out the pains. I have begun doing flexibility exercises on my right ankle, as I'm hoping that it's simply a lack of strength. I have also started wearing an ankle brace/strap to prevent excessive ankle dorsiflexion. So far none of this has helped, but it is early days. I am also worried that I may be making the issue worse.
It would be easy to quit running and focus solely on cycling, which I'm willing to do if neccessary as Cycling is enjoyable. Although I'd be worried I'm just brushing the issue under a rug and that it could get worse down the track, plus I enjoy running aswell.
Does anyone have any advise or experience with anything remotely similar to this? How can I resolve the issue so that I can continue both of these sports? Is it pointless and a waste of time to continue?
I fully intend to see my GP aswell.
Thank all,
Simon