I have a nasty Charley Horse in my calf & a PT test in 2 days. Any advice on how to soothe the soreness and not jeopardize my run time?

SGT Dave Tracy — Fri, 21 Oct 2016 12:58:54 -0400

I ETS in a few months, and I plan on this being my last APFT. I’m a marginal runner but I can pass the run time--I did it yesterday even WITH the pain--but it sure doesn't help and I have my concerns. I am hydrating and occasionally doing basic leg stretches. Any thoughts?
**UPDATE POSTED BELOW**

Response by SSG Jessica Bautista made Oct 21 at 2016 1:03 PM

SSG Jessica Bautista — Fri, 21 Oct 2016 13:03:14 -0400

Massage, anti-inflammatories, and RICE.
Rest
Ice
Compression
Elevation

Response by PO1 Private RallyPoint Member made Oct 21 at 2016 1:33 PM

PO1 Private RallyPoint Member — Fri, 21 Oct 2016 13:33:13 -0400

Epson Salt soak and massage the crap out of it to alleviate the lactic acid buildup. Do a decent deep stretch in the calf as well before you run. Also, HYDRATE HYDRATE HYDRATE!

Response by CSM Private RallyPoint Member made Oct 21 at 2016 2:30 PM

CSM Private RallyPoint Member — Fri, 21 Oct 2016 14:30:01 -0400

Alternate heat and ice, take ibuprofen, compress with a sleeve. Slap some icy hot or biofreeze on it before the APFT run if you can, pop a couple ibuprofen before also. Or go on sickcall.

Response by CW2 Ernest Krutzsch made Oct 21 at 2016 3:53 PM

CW2 Ernest Krutzsch — Fri, 21 Oct 2016 15:53:18 -0400

Potassium, eat Bananas

Response by CW2 Private RallyPoint Member made Oct 21 at 2016 4:13 PM

CW2 Private RallyPoint Member — Fri, 21 Oct 2016 16:13:59 -0400

While it won't help for two days, unless you have a running store close by, get a stick. https://www.thestick.com/

I had a massive cramp in a calf once, re-injured it on a run, and started using this thing regularly, with KT Tape (you can't use KT tape during an APFT, so again, for future reference). Within a couple of weeks, I was back to about 12 miles a week, and another two weeks after that, I was back to the 40/week norm. It's an amazing little tool for minor muscle issues.

Home - The Stick Store

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Response by MSG Private RallyPoint Member made Oct 21 at 2016 4:18 PM

MSG Private RallyPoint Member — Fri, 21 Oct 2016 16:18:44 -0400

all the responses are interesting, but they lack one thing electrolytes, when muscle cramping exsist you are most likely low on potassium, a cramp or Charlie horse is not a sign of injury, so RICE might temporarily relieve the symptoms, but not the problem, diet, exercise and hydration with supplementation, why supplementation because our diets are not that great, so change your diet to include the foods that give these electrolytes or supplement, I work in factory I walk 7 miles a day, and lift heavy boxes then go home and work out, would wake up in the middle of the night with Charlie horses, until I started taking electrolyte replacement, but use caution too much can hurt you, just my experience

Response by 1SG Private RallyPoint Member made Oct 21 at 2016 4:54 PM

1SG Private RallyPoint Member — Fri, 21 Oct 2016 16:54:25 -0400

If you are willing to pay for it, go see a massage therapist. A short 30 minute session should be enough for a good LMT to target the area(s). Just make sure the establishment is legit (check the post's black list for areas and establishments that are unauthorized). I had wrote a few sentances about sick call, then I realized if you are taking it on Sunday, you are probably not active duty. (and was right).

Be straight with your FLL about the issue..today and not the morning of the test. If I knew in advance, I would be more likely to access how you feel about doing the run that morning and advocate your retake next month. But that is how my unit works.

I just know that when you start to use your legs to get those extra sit-up reps towards the end (we all do it), it may exasperate the condition and make the run even tougher for you.

Even if you feel like you can manage to make the test, I would do minimum sit-up reps.

Response by LTC Paul Labrador made Oct 21 at 2016 6:33 PM

LTC Paul Labrador — Fri, 21 Oct 2016 18:33:42 -0400

Apply heat, stretch and hydrate. A sports massage can help too.

Response by SSG Private RallyPoint Member made Oct 21 at 2016 6:59 PM

SSG Private RallyPoint Member — Fri, 21 Oct 2016 18:59:34 -0400

Drink pickle juice to avoid those cramps. No shit it works I played water polo for a while and it helped.

Response by Col Rebecca Lorraine made Oct 21 at 2016 7:08 PM

Col Rebecca Lorraine — Fri, 21 Oct 2016 19:08:28 -0400

I had a tightness in my left calf and my exercise physiologist used a rolling pin with significant pressure to the area below the calf. If the pain is continuous, there may be something else wrong. A blot clot is possible. Lots of fluids, acupressure electrolytes and stretch. The rolling pin hurt, but resolve it in a day.

Response by PVT Mark Brown made Oct 21 at 2016 9:40 PM

PVT Mark Brown — Fri, 21 Oct 2016 21:40:03 -0400

drink plenty of tonic water. It is the quinine that helps with cramps. I swear by it. Several years ago my doctor gave me this bit of info. He said FDA had taken quinine off the market and it is no longer available, even by Rx but tonic helps. I have been drinking tonic on a daily basis for several years now.

Response by SFC George Smith made Oct 22 at 2016 1:07 AM

SFC George Smith — Sat, 22 Oct 2016 01:07:57 -0400

be very very careful...

Response by LTC Private RallyPoint Member made Oct 22 at 2016 4:16 PM

LTC Private RallyPoint Member — Sat, 22 Oct 2016 16:16:34 -0400

I use eccentric muscle work and dry needling. Done. Can you get in to see a PT?

Response by SGT Dave Tracy made Oct 24 at 2016 10:12 AM

SGT Dave Tracy — Mon, 24 Oct 2016 10:12:03 -0400

UPDATE:
I tried a lot of the suggestions I received (in the time I had to incorporate them), and when I started my run I was feeling quite good. Then, with 5 to go, on lap 3--we run on a high school track--SNAP, ol' Charley stopped by and said hi. I got worried, because it was hurting...well, stiff and moderately hurting, and my pace dropped significantly. But ol' Charlie and I worked out our differences over the course of the next lap, and I rode that horse all the way to the finish line. I probably lost between 30 & 45 seconds from my time, but I still managed to finish with 40 seconds to spare, so I'll take the Win!

Thanks for all the advice; I do believe it helped. Hopefully the next SM with a similar issue, who happens to come across this question will take your ideas into consideration as well. That's also why I didn't post my update in the original question as people often do when they post an update.

Response by Cpl Glynis Sakowicz made Oct 24 at 2016 1:01 PM

Cpl Glynis Sakowicz — Mon, 24 Oct 2016 13:01:16 -0400

Massage... heat and cold packs... eat bananas... take potassium tabs..