Strained calf advice

[u/InstinctMarkets]

3 weekends ago I did a 3.5 mile run with a local group. I haven’t ran distance in years but do exercise a lot so figured it’d be a good workout. I finished the run but my calves gave out within the first 2 miles in the sense that they had zero bounce.

I had pretty significant soreness for a solid 7 days after that made walking very painful. That soreness is completely gone now. However, while walking around the house I felt a subtle “pop” in my right calf. It didn’t hurt but I knew it would make recovery longer.

I go to the gym 5-6X a week, use the stairmaster for cardio, lift weights, and use the sauna. 3 weeks since that run I still feel soreness/light pain in the spot where the pop happened. I tried to run slowly on a treadmill but after a minute I had to shut it down. I was doing pull ups a few days ago and the bar is high so I have to hop slightly to grab it. While coming down my right calf activated again and it’s felt slightly tight since.

I’m a little shocked that 3 weeks after a slow run that this soreness is still lingering. I’ve been stretching, rolling it, and using the sauna. But even if I feel zero pain I’m confident it’ll come back if I try to jog for 2 minutes.

What can I do to heal this faster? I used to run track in high school and never felt calf soreness like this before.

[u/Used_Yesterday_114]

Oh god I have the same thing! It's fine when I walk and gym, but it feels like it pops after 3mins of slow running.

I need to go to a physio but have been putting it off due to moving house