My xc season is ruined

Don’t try running if it is causing you pain. You won’t loose too much fitness if you cross train consistently (biking, swimming, rowing machine, aqua jogging if you can, etc.)

I don’t know if you do any of these or not, but make sure you are stretching daily, if not multiple times a day. If you have access to a foam roller, learn how to use it correctly and be consistent. Kt tape can make a good difference. As someone who dealt with peroneal pain, I can say that kt tape made the difference between not being able to run at all, and being able to train at full capacity (alongside keeping up with the other stuff)

Here’s a tutorial I used for taping the peroneal:

Sports massages can make a huge difference. I would definitely recommend getting one.

It’s only the start of August, don’t get too discouraged. The cross country season is long, depending on what state you are from you have 3 to 5 more months. I had a teammate that had a bad injury near the start of August, cross trained for about a month and a half, and still ran at the state meet running a pr.

And if it doesn’t work out, I have learned when going through trails to look to Jesus Christ for comfort. He suffered your afflictions that He might know how to heal you. Turn to Him.

Put it in cold water for 20 minutes. It'll probably go away with this, rest, and maybe the stretching.

Yes, you should rest and go see a sports-oriented PT ASAP.

2-3 days of rest at the beginning could have saved you 2-3 weeks of unproductive running and declining condition. It's a hard lesson to learn.

Your season is not doomed unless you don't take corrective action.

Rest a day, run the next day and see how you feel. Still hurts? Take 2 days off and try again on the third. Ice, stretch, and foam roll all days. You’re fine my dude.

I would be more aggressive with the rest. OP is going to need more than a single rest day. In my experience, I would not stretch injured muscles, especially calf or hamstring. Strengthen first. Massage is good. Muscular injuries respond well to dry needling and maybe some other therapies like ultrasound.

Never take a down week.

See the school trainer for advice on rehab etc. cross train in place of running and as it gets better transition out the cross training for more running.

You are getting a lot of good advice here. I want to add that your goal should always be on the end of the season. The meets that qualify you for state should be the focus. Too many young athletes worry about being in shape for early season meets. Don’t fall into that trap!

Talk to your coach. Consult with the trainer. Find a good masseuse that does deep tissue work. Work to be at your best fitness when the races really count.

KT tape lol

Swim at least 1 hour per day while cross training. Only way I’ve ever been able to stay in shape while injured.

In my experience a couple ibuprofen works wonders for peronial tendon pain.

It's too early to say your season is ruined. Some injuries heal faster than expected. Get it treated and rehab it. You may be just fine, sooner than you think.

If its the tendons in your heels then stand on one leg on your tip toes and hold. Repeat.

Walk around on your tip toes.

If its your calf then ice and wear compression sleeves. Don't run for a week.

I had a calf injury once which caused me to limp and hurt like he'll, but after 6 days it was OK. Calfs are cooperative. Hamstrings on the other hand and anything around the groin are a nightmare.

Calf pain is caused by your glute weakness. Strengthen your hips and glutes and youll be FINE!! Stop treating the symptoms (calf), and start treating the root cause (glutes).

Physical therapy OP?

The best advice is above. You can get too much advice.

RICE = Rest, Ice, Compression, Elevation

Compression might mean compression socks in your case. Elevation is part of the rest. Stay in shape by cross-training. DO NOT SWEAT THE EARLY MEETS EVEN IF YOUR COACHES NEEDS YOU!!!