Injury Recovery Plan

I hurt my left calf on the weekend.  Hard to believe I could strain it on a short (2.5 mile) easy (9-10 minute pace) run on sidewalks in town.  Still not sure exactly what happened, but it got "tweaked" and has caused me problems ever since Saturday night.  I'm calling it a calf strain. I do not plan on letting it bring my running streak to an end.  Today marks 76 days (if I complete my run tonight). Of course, I didn't plan on last year's calf strain ending my running streak at 95 days either.  Shit happens.

Why will this year be different?  I learned a few things.  I'm fairly stubborn, but I do have the capacity to learn. Here's what makes this year different.  I didn't have a major acute episode that triggered the calf strain this year.  Last year it was speed work on the treadmill shortly after running a 28-mile fat ass trail event.  This year it was an innocuous 2.5 mile easy run following a 28-mile fat ass trail event.  Hey, maybe it's that darn fat ass event! Anyway, I believe this year's injury is less severe and I am taking several measures to encourage healing.  No, I'm not stopping my run streak.

In the morning, I put a heating pad on the calf for about 10 minutes.  This warms up the muscle, increases blood flow, and keeps it loose.  Plus, it feels good. After the heating pad, I do very light stretching of the calf and hamstring.  Then I use my foam roller and "tiger tail" stick to work the calf and loosen any tight areas or knots. Afterward, I massage it (or have my wife message it). This routine gets me off to a good start.

...Insert 8-10 hours of fairly sedentary office work...

After work I again use a heating pad to warm the calf up (about 5 minutes), lightly stretch, then go for a total 3-mile road/bike path route that includes a 1 mile walking warm-up, 1 mile easy jog, and 1 mile walking cool-down. After getting home, I ice the calf for 15-20 minutes. Then shower, lightly stretch, foam roll, stick roll, massage. Drink beer.

I plan on repeating this each day this week and then see how the upcoming Saturday trail run goes...it's another 28-mile fat ass event (4 x 7-mile loops).  I was planning on 21 miles, but think one 7-mile loop will be fine! I'll keep you posted on my recovery. From Sunday morning to Tuesday morning, it has improved about 25%. I think tonight's walk-jog-walk will tell me whether I'm on the right track. I've avoided pain medication so far, but if things don't continue to improve, I might need to increase the beer consumption.