Having issues with sore hip and tight calf muscles. Any suggestions about what I can do to help this please?
Aches : Having issues with sore hip and tight... - Couch to 5K
Aches
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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.
Yes I have. Should I do some before as well?
Yes, but not static stretches !
Do the Dynamic ones before you run .
There is a link to then in the program guide 👍
Read IannodaTruffe 's guide post for links to various types of stretches.
There's also Strength and Flex
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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.
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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!)
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.
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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.
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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.