Wk 9 run 1 - inner thigh!!

[VG11]

Hi all - completed first run of week 9 yesterday and my groin and inner thigh - left leg is so tight! I do stretches pre-run - not so much post-run. Can anybody give me some tips to a) help with the current tightness and b) stretches to prevent this from recurring?

Many thanks friends

[IannodaTruffe Mentor]

Are your pre run stretches dynamic and post run stretches static, as advised in the guide to the plan?Doing static stretches pre run can overstretch cold muscles and cause problems.

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.

[VG11 Graduate in reply to IannodaTruffe]

Thanks for replying - I think I was doing it the wrong way round. I’ll follow your advice from tomorrow!

[IannodaTruffe Mentor in reply to VG11]

Check out the guide to the plan.......

[HeLuMaC25K Graduate in reply to IannodaTruffe]

Having trouble finding the guide...

[nowster Graduate in reply to HeLuMaC25K]

healthunlocked.com/couchto5...

[nowster Graduate]

Static (held) stretches are for relaxing and untangling your muscles after a run.

Dynamic (active) stretches are to warm up the muscles ready for the run.

If you do the wrong ones at the wrong time, they will have the wrong effect.

[VG11 Graduate in reply to nowster]

Understood - thanks! - I’ll post an update on my progress. Thanks for replying

[Hidden]

You've had plenty of great advice there VG11 also why not pop across to the strength and flex forum it's full of great exercises that'll help you progress!!👍👍

healthunlocked.com/strength...

[VG11 Graduate in reply to Hidden]

Thank you so much - just joined! Still trying to work my way round this forum so this is useful advice😀

[Hidden]

Shocking that you've only just found us 😲 but! Now you're here welcome in, you're bound to learn something useful as the experience on offer by so many site members, in the uk and further afield is quite mind-blowing 👍

[Eletheelephant Graduate]

To help with it being tight right now try warming it up, we have one of those microwave bags with beans in. If it's still painful when you're going to do your next run have an extra rest day, just do a gentle walk if you can to get it moving

[VG11 Graduate in reply to Eletheelephant]

Thanks for the advice - I think I need to add another rest day - I’ll just try a walk today - thanks again

[Lifebeginsat Graduate]

Hi there, great advice above. If you haven't seen this, this is great for your post run stretches. youtu.be/gL1pVRPueQk(Not working as expected?)

[VG11 Graduate in reply to Lifebeginsat]

So helpful - thanks

[skipintro]

I found it necessary to have longer breaks every now and then - as long as ten days when I had knee problem. Body repairs itself and also builds, if you give it a chance, and lots of aches and pains have not reappeared.I've also got arthritis in left hip which produces similar symptoms to yours, so if it doesn't self correct maybe see the doc.

[VG11 Graduate in reply to skipintro]

Thanks for the good advice

[skipintro in reply to VG11]

Just checked my diary - my 10 day break was after run 1 week 9. Felt the benefit when I got going again and the last 2 runs were fine. Did 5k but not in 30 minutes

[VG11 Graduate in reply to skipintro]

That’s interesting! I’m going to rest for the next few days and’s see how I go. Well done for the 5k