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Hi - short answer is yes, I had (fingers crossed with the past tense) calf issues linked to sciatica. It took me many years to get on top of it, going through a constant build and injury cycle. I've a a number of things that together has worked for me - I cant really assigned a relative importance, only that, doing this, and continuing to do it, means that I dont get issues.
Also, normal for me is 5 times a week which would be a long run of 10 miles (8min/mile pace), one interval session (5 x 1000m @6:30mins, or maybe 800m up at Parliment hill), a 6 mile and a couple of 5kms. So, no 2:45 marathons or 50 miles ultra here!
Stretch hamstings and lower back , should be every day, but 4-5 times a week sufficient. If I cant touch my toes, I dont run. Stretching comprises a range of exercises, prob takes me 15 mins - nothing out the ordinary but is all about back mobility, hams, flexers, and the like.
Gym once a week for core stuff - again nothing surprising - unweighted squats, single leg stuff, planks, glutes, etc. If I've had a break then do this 2-3 times a week for a few weeks to get back up to a reasonable level
Wear barefoot shoes for day to day use (not running) - currently have these for general use for example.
Once a week short run in barefoot shoes - limit it to 5km max - and only when everything else is good
When coming back from injury or a break, start ridiculously slowly and build each week. Although this is number 5 its probably the most important. A first week is run/ walk 30s / 30s x 5, 2 minute break and then do all that 5 times. Increase the runs until happy to run 2km non-stop, then 3km, then 5km - all that over 4weeks. It feels totally ridiculous, but i know that if I go out and run 6 miles, then 8 then 10, I'll be fine for a month and then injured again.
Single leg bent knee calf raises - need to be able to do 3 x 30 minimum on each side. I think the sciatica lower the nerve response or something, so I get a weak calf on my left side very quickly, if I get a stiff back. Important to keep on top of that
And I can recommend this chap: https://www.central-health.com/ourpeople/kieran-odea/ to help with the structured running plan to get back up to speed and distance in a sensible fashion
Clearly no idea if any of this is relevant to your case though!
cookiemonster-
Thank you for this insight. The main issue for me I think is consistency and patience. I'm always in awe of the disciplined strength and conditioning regimes people manage to follow. I'm seriously considering a personal trainer to help with this.
Single leg bent knee calf raises, and the higher number of reps, are worth a try. Core work all very familiar, though I don't use a gym.
Problem with stretching hamstrings is: when I bend forward I compress my sciatic nerve. I've had to abort running sessions if I've gone too hard warming up and inflamed my back, which Is extremely frustrating so I'm very careful now.
William.
sciatica and extreme calf muscle tightness
I wondered if anyone had experience of this, and what they had done to remedy it. I have always had tight calves after hard runs, due to not building up slowly enough and suddenly going on 10+ mile cross country runs, then needing 3-4 days to recover. However I was always fine on more sensible shorter efforts up to 5 miles, and longer runs were fine when I was well conditioned.
However, after 9 months of sciatica, my calves get very tight and painful after just a few miles. I can't build up condition like I used to, in fact my calves seem to cope with fewer and fewer miles before siezing up. Anything over 3-4 miles with a couple of hard hills leaves me needing 3-4 days to recover.
The sciatica has now nearly healed, but while it was bad, both calves lost alot of strength due to nerve obstruction. I built the strength back up and can now do 20 single leg calf raises each side, which my physio says is a good level of strength to have and weakness shouldn't be the problem.
I run on my toes, and when I switch to landing on my heels the calf pain massively reduces. However the harder impacts of heel landings are bad for the lower back injury I'm trying to heal. So I mix it up re. Landings.
I'm desperate to build back to the long runs I used to do, without the pain and long recovery times. Can't really ride the bike now.