Aches

[Meanmommab]

Having issues with sore hip and tight calf muscles. Any suggestions about what I can do to help this please?

[nowster Graduate]

Have you been doing the post-run stretch exercises that are on the NHS website?

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

Don't do them "cold". You'll hurt yourself.

[Meanmommab Graduate in reply to nowster]

Yes I have. Should I do some before as well?

[Instructor57 Graduate in reply to Meanmommab]

Yes, but not static stretches !

Do the Dynamic ones before you run .

There is a link to then in the program guide 👍

[Meanmommab Graduate in reply to Instructor57]

Thanks.

[nowster Graduate in reply to Meanmommab]

Read IannodaTruffe 's guide post for links to various types of stretches.

There's also Strength and Flex

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

[Meanmommab Graduate in reply to nowster]

Thanks. Have started this now that I know about it.

[IannodaTruffe Mentor]

Welcome to the forum.

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

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[Meanmommab Graduate in reply to IannodaTruffe]

Thank you. Your link is really helpful. It's a pity it isn't advertised in the C25k app.

[Iamamazing Graduate]

I was super unfit and stiff when I started so have been doing yoga on my non run days that targets hips, calves and ankles. It's really helped. I do have one day a week doing nothing though (which I love!)

[Meanmommab Graduate in reply to Iamamazing]

Thank you for your suggestion.

[Wellingtonian55]

Run only on grass not on roads and go on slow and easy runs. Roads are bad for joints and muscles when you start. Good luck.

[Meanmommab Graduate in reply to Wellingtonian55]

Thanks. Will think about my route to see if I can work this in.

[limberlou Graduate]

Keep an eye on the hip issues . If they don’t go away see doc. I’ve been struggling since last summer with my left hip and I have Greater Trochanter Pain Syndrome ( bursitis it used to be called) and I am due to have steroid injections in it. The physio I was referred to said it’s a typical Runner’s injury as we don’t tend to strengthen that area.

Lots of side leg lifts for me at the mo. Oww!! I did t realise how weak I had got there.

Yours might not be but don’t let it go on too long ( like I did). I tried stretching, sports massage, Pilates exercises, chiropractic appointments, heat rub, painkillers, hot and cold treatment before I finally went back to the doc and physio again (3rd time) and got referred for the jabs.

[Meanmommab Graduate]

Thanks. I've consulted a physio and have exercises to do. Hopefully I've caught it soon enough to avoid a major problem. Hope you feel better soon.