Recommendations for aching lower legs

[Fittyfitfit]

Hello, I completed the C25K last year and i try to get out for 5k or more three times a week. I am finding it tough as my lower legs ache and can be verging on painful. Has anyone any recommendations to either prevent this or suffered the same issue and have any tips? Thank you 😊

[Sadie-runs Graduate10]

Hmmm. Does it feel muscular? I can on occasion suffer from tight calf muscles, so use a hard massage stick to unknot them from time to time now. I suffered terrible muscle ache throughout C25K, but I just think that was because I wasn’t very strong.

Try to also build in some strengthening exercises. What has been a game changer for my poor wee calves is calf raises. I do them twice a day whilst brushing my teeth - multitasking! Rise up onto balls of feet and hold for 5 seconds or so, slowly lower, and repeat 12 times. Really gets those muscles working!

Sadie-runs x

[Fittyfitfit in reply to Sadie-runs]

Thank you will try those exercises! I think it is muscular yes. What’s a massage stick? x

[Sadie-runs Graduate10 in reply to Fittyfitfit]

Look up Physix Sports massage roller stick on Amazon. You can get other kinds, but that’s the one I use. It is a wand with knobbly rollers on it! It comes with an eBook of instructions. x

[Beachcomber66 Graduate10 in reply to Sadie-runs]

I have ordered mine SR! Calves felt great after today’s 3k....just the threat of the mighty Physix was enough!😊

[Sadie-runs Graduate10 in reply to Beachcomber66]

Ha ha! I don’t work for them, honest! It’s just a great tool for us runners with pesky calves. 😁 Do let me know how you get on with it once you have had the chance to have a good go with it! 👍

[Beachcomber66 Graduate10 in reply to Sadie-runs]

Full report to follow! I think that the strengthening exercises from the physio, some of which I have incorporated into my warm up, are beginning to have an effect. Today’s run had that “light legged” feeling that I had almost forgotten. I tried to cut down my stride length which had strayed up to 1.02 metres (thinking that it causes a heavy heel strike), but when I checked up later I found that it was still 1 metre! I don’t know whether that is long short or average? More analysis needed! Just good to be running 😊😊😊

[Fittyfitfit in reply to Beachcomber66]

Thank you 😊

[Beachcomber66 Graduate10 in reply to Fittyfitfit]

Sorry, got lost in my discussion with SR. Leg exercises have helped me a lot, especially following a recent injury. I started with the NHS knee strengthening exercises which you can google. They help calves too! My physio gave me a list of others which I work on for about half an hour every day. Some are specific pre run warm up exercises like single leg diagonal hop, side to side jump single leg land, double leg jump single leg land, as well as tip toe squats ...loads to go at. Some you may need to build up to. Just a few weeks can really deliver a noticeable improvement. 😊

[GoGo_JoJo Graduate10]

As Sadie mentions a massage stick is great for rolling out tight muscles, especially if your discomfort is more in the calves than the shins. Shins too enjoy a good rolling. I use a "66fit" trigger point stick. Best 9 quid ever spent.

Also do some heel drops on the stairs, stand with just your toes on a stair and allow your heels to slowly come down as far as you can as you feel a deep stretch through the calves.

Don't forget to keep well hydrated all the time. Muscles really need a lot more water to work at their best 👍

[Fittyfitfit in reply to GoGo_JoJo]

Great advice thank you both @sadie-runs and @GoGo-JoJo 😊