Calf tightness

[janey38]

I'm due to do wk 1 day 3 today. Yesterday I did a 4k walk with doggy and hubby for the RSPCA now today I have tight calves 😟. I suppose in theory I didn't have a rest day!! Anyway, should I have a rest day today? I previously suffered badly with shin splints so obviously don't want to risk them coming back.

I want to run but also want to be sensible😇

[Fat_stab Graduate]

Morning Janey

I am no Physio. However I suspect that the main reason for your tight calf's is a mixture of insufficient exercise and warming up/down after exercise..

in August i was on a holiday in Cuba which involved a 9 km plus walk in the heat. Whilst I am used to walking I was the only one who spent ~8 minutes stretching down at the end. Some of those who didn't stretch suffered badly the following day.

So doing week 1 run 3 is okay today, but please ensure you stretch pre and more importantly post walk.

I have a little timer 'program' on my Endomondo app that has some 10x 30 second sessions which helps me to ensure that I stretch own.

Just search for 'stretching exercises for running' on you tube and watch a few clips. Some just demonstrate stretches whilst others will take you through a 'a stretchig' workout. It may add 1-15 minutes onto your work out but they will help.

You may also want to consider following this exercise regimen to help strengthen your form for running (perhaps on your rest days as well as stretching exercises?)

youtube.com/watch?v=ioELqxr...(Not working as expected?)

Adrian

[IannodaTruffe Mentor]

Better safe than sorry.

[misswobble Graduate in reply to IannodaTruffe]

I would deffo take at least a day off. The day's rest allows healing.

[janey38 Graduate]

Thanks for the replies.

I have decided to give myself another day off as I don't want to do any damage and the way they feel when I walk at the moment I think it would be wise to wait. 😖

[Fat_stab Graduate in reply to janey38]

Only you can make that call as I hinted at in my post...

But might be sensible to stretch though

[givman]

Get yourself a foam roller they are brill

[janey38 Graduate]

Givman where would I look for one and what would I do with it?

[Fat_stab Graduate in reply to janey38]

Good response

[givman in reply to janey38]

Janet

Any sports shop or online 😃😃

[Irishprincess Graduate]

I agree with givman and it was the first thing I thought of when I read your post. I am a big fan of foam rollers and they are especially good on tight calves. Check out YouTube clips on how to use them properly, buy a smooth one first rather than a knobbly one 😊 and you can buy them in any decent sports shop, Amazon, TKMaxx .

For immediate relief and instead of a foam roller then use a rolling pin on your calves. It works a treat. It hurts like hell the first time and you'll probably scream like a baby but eventually the pain will ease as the tightness loosens 😖

[janey38 Graduate in reply to Irishprincess]

Irishprincess there are a lot of different sizes of foam roller, is there a good starter size?

[Irishprincess Graduate in reply to janey38]

I've just measured my smooth one and it's 46cms( 18" ) long . That was my first one - I have a few! - and does the job great. You can get shorter ones but I don't think it makes that much difference.

[Ullyrunner Graduate]

No problem with extra rest days if you need them. The point is well made about stretching though which really helps with muscle stiffness. Try to get into a habit of stretching out after every run.