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Couch to 5K
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Struggling

After week 3 my calves were really tight. It took a couple of days for them to loosen so I could start week 4. The 5 min run caused them to tighten up again and a week later I still can’t walk properly. I have been massaging them , used a sponge roller, lots of stretching and heat packs. Anyone any idea why this is and what I can do? I so want to get going again.

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is your roller one of those hard really bumpy ones?

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Yes. I don’t like it 😂

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You need to use it though. I found it was the only thing helped me. I use it for 5-10 mins every night

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I haven’t been doing it long enough! I have a frozen shoulder so supporting myself on my arms is painful.

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I don’t even really support myself on my arms, just sit on the floor leaning against the sofa, and roll my leg across it. Pushing down

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Thank you! I can do that now. ☺️

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Ouch.. are your shoes and socks the right ones for you? Is it both calves?

Warming up really well is the key to the running... and landing lightly too. We do have a tendency to thump down when we begin.. sheer concentration I feel :)

If the exercises are not helping.., and there is real pain..it could be time to get checked out..?

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It’s just one leg that is really bad. I think I need to stretch before and after more but need to get this sorted first.

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Massage sticks are useful, but as with rollers, should be used properly...I have one from Physix Gear.. Amazon sell them...it is very effective.

Make sure the stretches before runs, if you do them, are dynamic stretches and these are the ones we recommend for post runs... from the FAQ post for Newbies.

nhs.uk/live-well/exercise/h...

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Do you stretch before a run, and are you keeping well hydrated with water (or a sports drink with electrolytes if you don't eat salted foods for example). Were you doing other exercise before starting, it may just be a fitness thing so perhaps do other leg exercises ( cycling is good). Do you run with heels hitting the ground first ( I once tried forefoot running, where you kind of lean forward and run on the balls of your feet and your toes and I could hardly walk for a week with the tightness in my calfs, won't be doing that again.) Footwear may be an issue especially if your trainers are very flat. If none of the above helps then yes, maybe get it checked out but sounds like technique/fitness to me ( but I'm not a medic!).

Hope you get it sorted soon, and can continue the plan.

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