Why are there scuff marks on inside of my calves when I run?
When I was a rookie cyclist someone called me out for having chain grease on the inner part of my calf. I was told they were referred to as "Cat 5 marks". Being such a newbie, I had no idea what that even meant, but I took it as a loving insult.
Cat 5 is short for "Category 5″ — the slowest, and often least experienced, class of riders in competitive cycling. By tattooing myself with chain grease, I branded myself an inexperienced rider who repeatedly made contact with the chain or chain ring on the right side of the bike. Experienced riders know better than to mount/dismount on that side, you see.
Recently, I wrapped up a group run with Fairmount Park Conservancy (join us!!) and noticed a friend had dirty scuff marks all over her inner calf. She looked at me and noticed I didn't have any, so why did she?
The scuff marks are a result of your swing leg foot swiping the stance leg calf as it passes by. I'm sure that much is obvious, so here's a little play-by-play describing what's causing that to happen. Try to follow along:
Your right foot hits the ground.
Your bodyweight transfers to the right foot.
Your body doesn't quite react and stabilize in the lateral plane well.
So your pelvis drifts a little farther to the right than it should.
Meanwhile, your left leg is swinging through.
Since the pelvis has drifted too far to the right, your right calf is now "in the path" of your swinging left foot.
SCRAPE! Your inner right calf now has scuff marks on it.
Can we fix this?
Yes! First, if possible, get assessed by someone skilled in Neurokinetic Therapy. A professional can figure out which part of the body is overcompensating for another part. Often there's a motor control issue with the lateral "sub-system" where one or two muscles of the three aren't functioning properly.
Do you have a previous history of severe ankle sprain? This could be the cause of your motor control issues. Even long after the injury has healed, the brain could still want to "protect" the ankle by inhibiting key hip or core muscles.
Here are the steps I'd take to correct this issue:
In the gym: Practice the suitcase carry and walk with a few inches width between your feet. Do NOT let your feet cross paths! This exercise will really let you know where your "side abs" (quadratus lumborum and obliques) are in a hurry!
On your runs: Practice running along a crack in the sidewalk. Only allow one foot to touch the crack. If you have trouble stabilizing in the lateral plane, you may find this quite challenging. Start slow!
**CAVEAT** This phenomenon can also be due to having a toe-in posture. It would then be important to determine if it is a fixed anatomical issue or a compensation for a lack of core/hip strength and motor control. In my experience, most people fall into the camp described above, however.
This post was originally published on fixyourrun.com.
John Goldthorp is the founder of Fix Your Run, a specialized fitness coaching business that helps runners become faster and less prone to injury. Recently named "Philly's Best Running Coach" by Philadelphia Magazine, he currently works with clients at Optimal Sport 1315 in Center City, online at FixYourRun.com, and leads weekly group speed training sessions at PhillySurgeRunning.com.
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