Sore muscles help!

[Deaks1981]

Hello this is my first post so please be gentle. I tried to complete my first parkrun a few months ago and was in a lot of pain on the outside of my knees (guessing its ligaments) I got the couch to 5K to break me in slowly knees aren’t hurting (yet only on week1) however my quads and calf’s are so tight and sore and are at times sore to touch I’ve had massages and hot baths but still no joy any help would be greatly appreciate

Thanks

Jamie

[Johnnylewis Graduate]

I have found if your get the padded roller and do 5 mins before you go out and 10 when you come back it fairly helps. Also look at your foot wear etc

[Deaks1981 in reply to Johnnylewis]

Thanks Johnny for the reply I’ll try that regarding footwear spent quite a while in a running shop video on the treadmill type of thing so hopefully they should be ok

Thanks for your help

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5...

Most new runner's aches and pains are caused primarily by the impact of running, so do all you can to minimise it.

Slow down, avoid heelstriking, keep footfall under your body not out in front, run on grass and wear proper running shoes fitted after a gait analysis done at a specialist running shop.

It sounds as if you have done the latter, but are you stretching after every run, as linked to in the guide?

Enjoy your journey.

[Deaks1981 in reply to IannodaTruffe]

Thanks for the reply and advice I’ll try that next time with the footfall and see if that makes a difference

[DiverIzzie Graduate]

Ice the affected area, keep calves raised above your heart height for a bit (great for relieving general lower leg aches ), try ibuprofen - I find spray works instantly whereas gel has the benefit of the massaging into the muscles and a longer period of effect. Also think about investing in a sponge roller and use to massage these areas - yes it’ll hurt like blazes but it does work! Keep going - you are doing amazingly well

[Deaks1981 in reply to DiverIzzie]

Yeah I’ve seen pro runners having ice baths to much of a wimp for that. I’ll try the ibuprofen as I have got and tried the roller and your not wrong it’s definitely blazes alright and thanks