Calf tightness: I'm due to do wk 1 day 3 today... - Couch to 5K

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Calf tightness

janey38 profile image
janey38Graduate
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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 ๐Ÿ˜Ÿ. 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 sensible๐Ÿ˜‡

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janey38 profile image
janey38
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Fat_stab profile image
Fat_stabGraduate

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...

Adrian

IannodaTruffe profile image
IannodaTruffeMentor

Better safe than sorry.

misswobble profile image
misswobbleGraduate in reply to IannodaTruffe

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

janey38 profile image
janey38Graduate

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. ๐Ÿ˜–

Fat_stab profile image
Fat_stabGraduate 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 profile image
givman

Get yourself a foam roller they are brill

janey38 profile image
janey38Graduate

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

Fat_stab profile image
Fat_stabGraduate in reply to janey38

Good response :)

givman profile image
givman in reply to janey38

Janet

Any sports shop or online ๐Ÿ˜ƒ๐Ÿ˜ƒ

Irishprincess profile image
IrishprincessGraduate

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 ๐Ÿ˜Š 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 ๐Ÿ˜–

janey38 profile image
janey38Graduate in reply to Irishprincess

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

Irishprincess profile image
IrishprincessGraduate 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 profile image
UllyrunnerGraduate

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.

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