Struggling with tight calf’s

[gw1970]

I’m currently on week 8 and have been struggling with tight calf’s in both legs since week 1, causing me to have a weeks lay off twice so far.

I was hopeing that by this point my legs would be used to the exercise, and the problem would ease

I warm up and cool down as instructed, and have also been stretching before and after

I’m 47 and let’s say built for comfort, so has the extra baggage got something to do with it?

I have also been a keen cyclist for a number of years, and had heard that a lot of cycling can tighten your hamstrings, is there anything in this?

Any help/recommendations would be greatly

[Jay66UK Graduate]

I have had the same problem (perhaps to slightly less an extent) throughout. I’m slightly older and also carrying the Ghia rather than the Sport trim. (“Who needs a six pack when you have a fuel tank instead.” 😳)

Calf stretches on the bottom step of the stair have helped me, as have hot baths with radox muscle soak/muscle therapy bubbles. I’ve just bought one of those foam rollers too which I tried on my back (ouch) and plan to try on my calves when I get running again later this week (double ouch).

I hope it find something to help.

[gw1970 in reply to Jay66UK]

Cheers Jay

Yeah I’ve been doing the step stretch for some time now, I also do some calf raises to try and strengthen them a bit also.

I have a foam roller, the secret is to try and totally relax your calf when rolling it. I say try because it hurts like a “B” when the roller digs in and find the spot

[Jay66UK Graduate in reply to gw1970]

I need to get a mat for mine. I’ve been using it on the kitchen floor and I’m beginning to get too intimate with the underneath of my fridge!

[Kar43]

I found that if I only did the 5 minute warm up/cool downs I'd feel tender in calfs so before it got worse I started walking 10 minute warm up/cool downs (some days 30 mins each way)

I'm 43 and never run before this programme and felt it badly in my hip Sunday from just doing the recommended 5 minute warm up walk (thought it may be time for shorter warm ups) but no I'm still in pain with hip so maybe, some of us need longer warm ups I'm no expert but my muscles/bones seem to 😉

[Oldfloss Administrator Graduate]

Calf twinges should never be ignored.. if the stretching has not helped by now and the exercises..then it is time to get checked out by a Sports Physio...Rolling may help.. and using a massage stick.. but you need to know how to do that correctly... or you can accidentally cause more problems...advice from your physio or the video that comes with many of the products

Your warm up should be really well done... and your rest day exercises too need to be upped with the longer runs...

[gw1970 in reply to Oldfloss]

Thanks Floss,

Your probably right about the physio.

[IannodaTruffe Mentor]

Stretching before a run should be dynamic, such as lunges, as described in the guide to the plan healthunlocked.com/couchto5...

[gw1970 in reply to IannodaTruffe]

Just an update on my tight calf’s. I included some dynamic stretches as you suggested today’s warm up. And for the first time had no tightness or pain in my right calf. My left calf was still a little tight but a lot better than it has been, another couple of sessions on the roller, and continuing to stretch and I will be just about there.

#UptheAnchors