Here is the response from Dr. Gene Zeitler...
Calf Cramping
Nutrition/Hydration
With cramping the first thing you want to consider is adequate hydration (water specifically, in training for a 5k you don't need special drinks-they are reserved for longer races). Make sure you drink enough water the night before and the hours before you go running, as well as, after running. Your urine should be a light yellow or a clear color. If it is a dark yellow than you are dehydrated. If you have adequate hydration make sure you take a multi-vitamin. I encourage people to take them even if they have a good diet just to ensure that you are getting all of your nutrients. Specific nutrients such as calcium are used for muscle contraction and if you are depleted you will cramp.
Warm-up
Your 3 minute walk and 3 minute light jog are good to start to warm-up the muscles. Do some backwards walking making sure that you go from toe to heel. This helps to lengthen the calf while it is contracting. This is an excellent exercise for calf strains. Make sure that your stretching is what is called dynamic range of motion (DROMS) stretching prior to your run. DROMS should be done prior to training while static stretching should be done after training. DROMS brings the joint through its full range of motion in multiple directions while not stressing the muscle. Static stretching prior to training is not ideal for a couple of reasons. First it can tear and damage the muscle fibers, therefore, injuring the muscle and second it causes the muscle to lose elasticity. When a muscle loses elasticity it has decreased power output and, therefore, you run slower (think of an overstretched rubberband). You can view some DROMS on video at
orgs.jmu.edu/strength/Videos/Ally_Videos/dynamic_warmup_AB.htm or
www.strenghtcoach.com (go under "Featured Resources" to the section that says the "Essential 8" paying particular attention to numbers 2-7). You don't have to do all of these and some of them may be too difficult, but it gives you an idea of DROMS. If any of these cause pain don't do them.
Cool Down
The cool down is very important-even if you have to cut your training short because of cramping. Either doing a light jog or walking for 8 to 10 minutes after you exercise accomplishes many things. First it starts to cool down and relax your muscles from the training run. Second it slows down your heart rate. Third it helps to clear out hydrogen ions from the muscle-that is it decreases the acidity of the muscle preventing muscle damage and post exercise induced muscle soreness. 8-10 minute cool downs clear out about 80% of the acidity in the muscle. The less muscle damage the less chance you have of getting an injury and the more comfortable you next training run will be. Fourth it prevents post exercise induced hypotension. When you exercise your heart rate increases and the muscle contraction that occurs in your legs helps to return the blood back to the heart. If you don't walk or do a light jog to cool down than the blood can start pooling in your legs decreasing your blood pressure. This is not good especially if someone already has a heart condition. This is more of a concern for longer events, but is still important.
Static Stretching
As I said previously static stretching is good to do after exercising and will help with muscle recovery. For video go to
sportsmedicine.about.com/gi/dynamic/offsite.htm?zi=1/XJ&sdn=sportsmedicine&zu=http://www.aafla.org/3ce/acl_frmst.htm. Under "educing the Incidence of ACL Injuries" click on "To begin the lesson" and view the Flexibility videos under sections 4 & 5.
Non Steroidal Anti-inflammatory Drugs (NSAIDS)
Don't take NSAIDS in order to help you run through the pain! First you can cause more muscle damage and second aerobic training and NSAIDS can cause problems with the kidneys. When I worked at the NYC Marathon the Medical Director would only give out Acetaminophen (Tylenol). I, however, prefer natural pain and anti-inflammatory products such as Traumameel, Bromelain, Tumeric and others. Don't glob on a lot of topical creams or oils prior to running as they can clog your pores and prevent adequate cooling of the body.
Self Treatment
Self treatment can include rolling the calf with a foam roller (you can order them online or usually at a sports store). You use this to help roll out the muscle and breakdown any scar tissue. TP Massage is a high tech and more expensive rolling product. It works better, but is pricier. You can also get The Stick. This is like a roller that you use in baking, but it is designed for muscles. Essentially you roll the calf muscle like you would roll dough. You can get The Stick at the runnign store Kilometers or I can get any of the products.
Treatment
If all this fails you can try massage which can work wonderfully in helping the damaged muscle repair itself or I use various techniques to aid in muscle recovery. The techniques that I typically use in a case like this are Active Release Techniques (ART), SASTM, Kinesio Taping and exercises. ART is a highly effective form of myofascial release which helps breakdown damaged tissue and stimulate the repair process. SASTM/Graston are tool based techniques. With these techniques I use specially designed tools to help breakdown the scar tissue and stimulate the repair process. Kinesio Taping is a special taping technique that works very well with athletic injuries (you may have seen the tape used by many of the athletes during the Olympics, also UConn basketball players are using it). This tape is not restrictive like typical athletic taping, but acts like an additional muscle to support the area.
Another thing to consider is that this isn't a calf problem, but is where the problem is showing up. Often times the pain can be caused by things such as poor running biomechanics; overpronation of the foot causing the achilles to bow inward and put increased stress on the calf muscle; a tight plantar fascia or hamstring muscle causing a loss of range of motion in other joints and placing more stress on the calf. Obviously these things would have to be evaluated by a sports medicine professional.
I hope this helps!
Eugene Zeitler, D.C., M.S., ART
Newtown Performance Chiropractic
Ridgefield Performance Chiropractic
ART Certified - Upper Extremity, Lower Extremity, Spine, Biomechanics, Long Nerve Entrapment
Kinesio Taping
Rehabilitation
S.A.S.T.M. (Sound Assisted Soft Tissue Mobilization)
Sports Nutrition
www.activerelease.net/providers/newtowngzeitler@charter.net
Office: (203) 426-6600 ext 1109
Cell: (203) 417-3375
Fax: (860) 350-6291
