FYI - I’ve started a new page called “Puppies.” It’s linked at the top of the blog under the header. I’ll be updating it every few days with pictures of Maggie and James instead of overwhelming the normal posts with dog pictures. 
So, as I mentioned last night, I am dealing with a very minor calf injury. It feels like the back of my calf and my Achilles tendon is very, very tight, and it hurts when I push off the ground while running.
What I have learned from 3+ years of running and injuries (I am the injury queen)? If something hurts, STOP RUNNING immediately. Truly, the worst thing you can do is run through the pain. That, my friends, is how I damaged my knees so badly that I had to take two months off during April – June. Listen to your body! The short-term losses of taking a week off is far, far less than the long-term consequences of pushing through an injury.
My situation is complicated by the fact that I have not one race, but TWO races scheduled for this weekend. I have a Half Marathon on Saturday and a 10K on Sunday. I’m going to play it by ear and see if I’m up for the races this weekend. My injury is very minor, and hopefully, 5 days off will heal me. Keep your fingers crossed!
Until then, my game plan is:
- No running! I’m actually only missing two days (total of 7 miles) because I’m tapering this week.
- Forcing the Husband to give me calf massages. He gave me an awesome 30-minute calf massage last night and it helped SO much.
- Low-impact cardio… maybe. Niki (a physical therapist) said biking would probably be OK as long as I avoided hills and strenuous activity.
- Icing to reduce inflammation.
- Heat to relax my muscles prior to loads and loads of STRETCHING!
So, instead of a run, I had a nice 45-minute yoga session in my living room:
Before I yoga-ed, I took a heating pad to my calf to loosen up my muscle and tendon:
I flip-flopped between two On Demand yoga television shows, but I finally decided my own approach would be better and started to do vinyasa myself up into a hot, sweaty mess.
Instead of light hippie music, I jammed to British house music the entire time:
The Husband loves Hed Kandi. It’s very different than most stuff at clubs in America, but it’s great running and workout music!
Lunch was just what I was craving:
Cottage cheese open-face sammies:
And melon:
A little light, but I’m sure I’ll be snacking on something soon enough.
Off to work I go!
Twitter
Operation Beautiful
Good luck on the injury! I tried to bike through an ankle injury once and ended up making it worse, so be careful.
I’ve never had cottage cheese on toast before, but I imagine its similar to cottage cheese on crackers? which I love
Foam roll! Seriously, I roll out my always-tight right calf for an hour while reading or watching TV and it does wonders for me. Fingers crossed
I LOVE the puppies page!! The pic of James yawning is hysterical — Maggie looks terrified that James is going to chomp her little head off!
Isn’t yoga awesome? I recently started up again, and it is the exercise you can do no matter how much you hurt, how tired you are, or how sick you feel!
I agree – rest and recovery is the best way to go and STRETCH! I’m the biggest fan of stretching – it can soothe all pains. Goodluck on a speedy recovery.
Thank you for all the advice!
I have really found your blog so informative when it comes to “running” as it is great to get advice and more….from someone who loves running as much as me and has accomplished so much, just like I want too! =)
P.S. Hope you start feeling better soon!!!
I love yoga! Is there a chiropractor or something near by that could let you borrow a tens unit with the electric stim?? It may help loosen it up.
You could try The Stick; it’s supposed to work great for things like this. You could probably use an old rolling pin from the kitchen, though.
You have been running a lot
longer than I have but I had an injury kinda like this last week and switching to new in soles for my shoes seemed to really help too!
Hope your up and running again soon
This post couldn’t have come at a better time for me. On Thursday I ran 3 miles and hurt my knees so badly. I had to get off the treadmill earlier than I wanted to which pissed me off. Then I had to ice for 20 minutes just to feel so relief. I took 3 days off running during the Foodbuzz festival but even walking hurt. I had originally planned on running again today but after reading your post, I think I’ll come up with something else to do!
wow. feel some relief, I mean!
Yum. I always forget that I like canteloupe and never buy it, but I should.
i am SO looking forward to your puppies page
and i hope you recover soon! you look beautiful doing your yoga by the way
I wonder if getting into a pool would be helpful for you. Running in deep water is a great low impact workout, and helped rehab my father through 2 knee surgeries and back surgery. Swimming laps is also a great total body workout that won’t hurt your knees or calf! I swam for years and the only thing that ever got hurt were my shoulders (badly), but it shouldn’t do you any harm!
oh no! I hope you feel better. Yoga is great for stretching! Smart move to stop working out as much. Ive seen so many people just continue on even though they are injured and it just makes it worse. So good for you for listening to your body!! Feel better!
Do you recommend any specific yoga dvds. I am getting some “running pains” and I think yoga would do the trick.
Thanks!
i’ve never done any yoga DVDs. our tv has a few shows that are helpful, but mostly i like to go to a studio once every few months and then do moves on my own. sorry ;(
I wish I could do yoga/at home workouts like you do, I get so distracted and just can’t stick with it. This is why I spend so much money on classes! I have a feeling you will be fine for your races after resting, sounds like you just need a few days off.
I hope you recover in time for your races Caitlin. Also, I totally agree with you on the not running thing.
I like it when other people do yoga to non-traditional music. I actually use the yoga printouts I saw on Oh She Glows to do while Hunni watches TV. Interesting to do during wrestling or Simpsons but fun none the less.
I agree with getting a foam roller. That thing is seriously amazing for runners.
Hey Caitlin! Hope your injury gets better soon!
I have a question– I’m running my first half marathon in two weeks, and I was wondering how much you usually taper in the final weeks before your halves? I ran a long run yesterday, and I’m thinking that it should be my last one before the marathon. Any advice you have would be appreciated!
Also, I know that this is a healthy living blog, but I’ve started a celebrity/pop culture blog on wordpress…feel free to visit if you need a momentary distraction from work!!
http://www.palecoin2.wordpress.com
i would stop running entirely about 4 – 5 days before the half marathon, and i would make your longest run a full week before. that should be a decent taper!
i always eat my cottage cheese w/ something sweet. i should try it like yours… i bet it would be tasty in a savory way too!
I hope you recover quickly!
And I love that your yoga top + mat + curtains all go together.
Yoga can be the runner’s life saver. I’ve noticed a definite improvement in my hamstring/IT band issues since I started practicing regularly. Plus massages from the husb can’t hurt!
I love cottage cheese + black pepper combos. Sometimes I add sliced tomato as well!
I have The Stick and it’s worked great for my shin splints (which can also be due to tight calves). I’d suggest trying that or a foam roller to loosen them up! Good luck!
Calf massages and heating pads sound great! Hopefully your injury clears up very soon!
Glad you are enjoying yoga! I really love just flowing on my own to music. I actually made a really great playlist last week .. let me know if you want it!
I hope your leg feels better. Smart move warming up your muscles before doing yoga. I’m a fan of Bikram Yoga so I’m all over the heat thing.
Yoga is my favorite way to relax the muscles!
I had a calf injury last year and if you can find a jetted hot tub…try resting your calf in front of the jet…it feels soooo good. I had a hot tub at my apt complex and did that every night for a week. It loosened up quite a bit!
Heal up! I’ll be rooting for you and a speedy healing to your achilles. I’m so happy to see someone else that like cottage cheese on toast! Most people tell me it’s gross. I eat it for breakfast with cinnamon sugar sprinkled on top.
i like that music!
Stretch it out!
Cottage cheese (eeeeewww…I’m sorry, it’s just the texture..)
Good advice! I took a few days off of running because I was feeling just fatigued in general. Listening to your body is key. I feel as if we all preach this on our blogs but sometimes forget to practice it ourselves.
I am super excited about the puppies page, which I am sure comes as a huge surprise to you
I love the puppies page!!
I’ve had a looooot of injury experience, too. And I think you’re being really smart about doing you’re best to heal what you’ve got going on–and, moreover, prevent it from getting any worse!
That lunch looked delicious. I was having a lot of “aches and pains” and attended a hot yoga class. It really stretched my muscles and I felt so loose after it. I highly recommend it!
Yoga has been kicking my butt lately and I love it. I debated a marathon, but I think I want to get stronger first and yoga will help that. Plus, I have my heart set on Chicago “popping my cherry” so to speak
This will probably make you smile! I was looking at your puppy section and I was intrigued by a Dachshund/German Sheperd mix (never heard of it!) so I google imaged it.. and your babies showed up! James and Maggie’s adorable little faces are famous
glad you are giving your body rest and not pushing yourself!
jenna
Hang in there hon. Sending positive vibes. BTW–30 min calf massage = heaven
I hope it gets better soon so you can race this weekend! I miss my yoga DVD
I put it on the desk a week ago to remind myself to DO IT and it’s still sitting here! Well, actually, it’s covered up with junk mail and homework….gonna make it a priority this weekend! there is nothing better than a good yoga stretch!
i’ve never heard of hed kandi but I like it – I <3 techno music – I'd rather workout to that music than listen to the hippie stuff anyways :-p
hey Caitlin! I just wanted to say that I love how much you love your dogs!! it makes me so happy seeing you with them! I love animals and I hate knowing that some animals just don’t get treated that great by their owners so ya! just wanted to say it kinda makes my day!
AWW. thank you!
Doing yoga in my apartment I lose interest in it so fast so props to you for doing a 45 minute session!
Hi Caitlin! I have been reading your blog for a while and LOVE IT but have yet to comment. Just wanted to say congrats on your award for Operation Beautiful, it’s such an inspiring movement! Your pups are adorable, and I hope your calf behaves for your races this weekend!
Thank you, my dearie!!
Your puppies are so cute, I am glad that they now have there own “page” to highlight their adoreable-ness! Seeing you doing yoga at home inspired me to do the same. I have been paying for classes but didn’t feel like shelling out this month so it’s home for now. Also great advice on the injury situation. I think that 5 days off will do your minor injury a world of good. I had a pulled tendon (or so I think) in the back of my leg last week and I took three days off and felt great on my run today. Lovely looking lunch too!
So sorry to hear that you’re having some calf issues. I have to share with you that a few months ago, I had the EXACT same problems with so much pain and tightness in my calves. You are doing everything right in the recovery, but here is another tip that may just save your running life (as it did mine!) Purchase a pair of gel inserts. Dr. Scholes makes a great pair for only around 10$. I promise you, after I started using these, every single pain in my legs went away magically. They seem so easy, but they are truly a life saver for calf pain. Trust me on this one!
i have orthotics, but this comment reminds me that its probably time to buy new ones – THANK YOU
Your arms look really strong in your yoga pose girl!
Your behaviors and eating habits remind me of how I was when I had an eating disorder (from eating barely enough to run). It’s weird how you post everything you eat and tell everyone how you work out. Sadly, I got to your blog when I was looking at some pro-recovery stuff. I still run and eat well, but my identity is no longer tied up in my healthy habits. Hopefully more women can stop making their bodies a project and start living fully! Good luck.
I hope you feel better! BTW I love how you pair everything with ketchup! It makes me crave ketchup too! The power of pictures!
Great yoga music! Your warrior pose looks great!