Calf and ankle pain from squats
I originally posted this in the recovery section but I got no replies so far (only been a day though) and tomorrow is an on day for me and I would like to know what to not/do asap, that's why I'm coming to you, Rip.
I'll just paste my previous thread:
As of the past maybe month or so, I've started to develop calf pain after squatting. Not like an "hours later" thing but more like inbetween sets pain and beyond. Two weeks ago i stopped going to the gym until now because of my pass running out and I wasn't able to get it renewed. The last workout before this break I noticed my ankle hurt slightly along with the already persistent calf pain.
So I started up again finally on Thursday (5/26) and I still had a small radiant pain even with two weeks off of absolutely no lifting. I woke up yesterday with mini-DOMS yesterday and my left calf is the only one hurting anymore but it was amplified by the DOMS I'm thinking.
Today, the ankle pain is more noticeable and it hurts when I roll my ankle around in certain ways. The entire area of the pain is along my left shin on the outside. If I lace my fingers together and squeeze my hands it triggers the pain and it runs all along my shin and seems to wrap around ball of the ankle. I've tried searches in and out of these forums with little to go on.
Anyone know of what I'm describing? Today is an on day and I don't know if I should skip squats (for the 3rd session. First was the area of my leg connecting to my groin area pain, second session for this calf deal) or just do light ones.) Help is greatly appreciated.
Update for today: I worked out yesterday, quit on squats on after my first work set because the pain set in again. I woke up this morning and the usual is happening again; I push, it hurts, and sometimes when I walk I feel it.
Is the pain centered at the fibular head?
After better research of muscles, I believe it's the tibialis anterior. It doesn't start until almost half way down my left calf (the muscle is higher up but the pain doesn't start until a little bit down), all the way down my shin pretty much, and it spreads just a little bit out, which from this diagram I'm looking at, is the tibialis.
Now that I've pinpointed it, I wonder what exactly is going on. I do have a problem with allowing my knees to fall out of the track and cave in a little. Not sure if that puts more strain on lower leg muscles or not. Suggestions?
Get somebody to mash on it.
Just literally, hard massage?
If the pain is centered on the fibular head, with muscle tightness just down (~ 1") and maybe slightly back from that point, would the mashing recommendation change?
Originally Posted by Mark Rippetoe
Use the SEARCH FUNCTION.
Originally Posted by GrantB13
Yes, it would change to "don't mash on it and correct your squat form."
Originally Posted by Hour of Judgement
Alright, well, I used the search function for mash, assuming you weren't joking and I found nothing.
Should I do no squats or light squats until it heals?
Would forward knee travel at the bottom likely be what I am looking to correct? Or is this also a potential result of the rare circumstances where there is a lateral stress on the knee caused by "knees out" too far?
Originally Posted by Mark Rippetoe
Oh yeah. One very important thing that I forget about that may contribute. I train with a friend who is about 3 inches taller than me and we have one rack at our gym. Its more noticeable for me but we end up calf raising the bar to unrack it. He likes it to get small calf work out of it and doesn't think it's bad to do since he says he doesn't want to squat down just a couple inches because he thinks it would detract from his squat performance. Is that a huge no no or does he have a marit of truth? I would like not to have to TRY to unrack and rack after hard sets but setting the height adjustments would be ridiculous. What's your take?