Cramp

[Dobbydoodah]

After 3 weeks out due to injury, I have run w3 r2 this week, also calf strengthening exercises. I have been getting awful shin and inner thigh cramps a few hours after run. Is there any cure for this?

[IannodaTruffe Mentor]

Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.

Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort

[Dobbydoodah Graduate in reply to IannodaTruffe]

Thanks for your help, I do stretch post run but I will lengthen time.

[IannodaTruffe Mentor in reply to Dobbydoodah]

The other crucial thing is hydration. As a runner you need to drink a minimum of 2.5 -3 litres of fluid each and every day, running or not, as mentioned in the guide.

If that fails, you could try a foam roller or compression socks.

[Dobbydoodah Graduate in reply to IannodaTruffe]

Thanks, I will increase my fluid intake, I already wear compression calf sleeves due to muscle tear. The only problem with more fluid is running to the loo 😁. I am running as I am missing competitive sport with clubs. I am really enjoying it but never had cramps like this.

[IannodaTruffe Mentor in reply to Dobbydoodah]

This post about hydration may help persuade you of the crucial nature of hydration. healthunlocked.com/couchto5...

It is not optional if you want to run comfortably.