Having calves problems

papillio12

So I'm pretty damn flexible. I can forward bend, down ward dog, hamsting pull etc fairly easily, but my calves are still feeling quite tight when they're at rest and get very very achy and crampy during mild/ moderate exercise (like our daily 4 mile walkies).

I'm on day 23 of the foundation programme (darebee). I completed it on level 1 at the beginning of the year, and now re-doing it on level 3. It's tough, but no where near destroy-me level.

It was much worse last week, but upping my daily salt level and using rehydration salts helped.

Any suggestions on what I can do?

ejsilvi

Get better shoes

TavistockToad

Hang your foot off a step to stretch them

GaryRuns

Roll them out after exercise using a foam roller or medicine ball, or get a massage if you can afford it. It can make a significant difference.

Cherimoose

1 - Stretch your calves hourly for 30+ seconds.

2 - Avoid calf raises, jump rope, and other calf-intensive exercises.

3 - Stop wearing shoes with a raised heel (unless you run), because they tighten the calves. That goes for non-exercise shoes too.

4 - Replace hydration salts with a healthy, balanced diet.

papillio12

I have actually gotten a roller. Really hoping it'll help once I've gotten past the 'wow this hurts!' stage lol

Actually I rarely wear shoes to workout. I balance better and keep form far better when there's nothing between my sole and the mat. Also very rarely wear heels!!

I'm curious how you'd replace all the salts in a healthy balanced diet?

Cherimoose

A typical healthy diet should give you enough electrolytes. You know, high in veggies, low in processed foods, ample fluids, etc. Something like the DASH diet, or even paleo. If you drink distilled water, you might need to supplement.

Look a little closer at your shoes - most have a raised heel. Even a slight heel tightens the calves. When a muscle is tight, electrolytes can't flow as easily, which causes cramping. That's where the hourly stretching comes in.

Keep us updated.

brb_2013

I had very tight calves too! They still act up a bit. I make sure to stretch them multiple times a day, look up online how to do it properly (I just looked up physical therapy notes online). Stretching the inside, outside, and the entire muscle is key, and then also focus on building strength there. The pain could be because they're just weak muscles, I do calf raises 4-5 times a day just as I wander around. Maybe 10-20 at a time just to keep them loose while they get stronger from all my other exercise. I don't find my foam roller very helpful on my calves, I can't quite get enough pressure there. But one of those hand held ones might work.

Leadfoot_Lewis

Agree with other posters - lotsa stretching, rolling etc. Another thing to add - I'm a huge fan of compression socks. They're pricey but they were a God send cure for the calf cramping I'd get every time I went for a run.

GaryRuns

papillio12 wrote: »

I'm curious how you'd replace all the salts in a healthy balanced diet?

I'm just curious, what kind of a diet are you on that you don't get enough salt? I'm assuming you're in the U.S.? Our foods here have crazy amounts of sodium in them. Unless you prepare every meal yourself from fresh ingredients you're going to get more salt than you care to. I'm on a sodium-restricted diet for kidney reasons and I struggle every day to stay under the RDA of 2300mg, and that's still about 800mg more than you actually need. Even preparing your own meals from scratch it's not easy. Things like eggs, meats and milk all naturally have a decent amount of sodium in them.

tnm7760

Google "sock doc." He has some videos for how to relieve trigger points for plantar fasciitis and shin splints (among other things). His suggestions have worked miracles for my lower leg issues. I get really tight & achey calves (and arches) before shin splits or plantar fasciitis rear their ugly heads, and now I follow is methods anytime I start to feel it. It's been super helpful for me, as I had tried every "normal" suggestion with no luck. Ice, stretching, taking it easy, etc. Nothing provided relief except massaging these trigger points a few times a day. And I haven't ended up with plantar fasciitis or shin splints since following his advice.

It sounds like woo-woo stuff. Lol. But it costs nothing to try it except a few minutes a day. Worth a try.

rdmitch

I'm a huge cavs fan. How can you live in Cleveland and not like the Cavs. ?

papillio12

I'm in the uk I cook everything from scratch and don't tend to add salt when cooking or right before serving. I'm not on a specific diet, just eating well. I just love cooking!! (And eating )

I've cut back the walkies a bit by going onto more even ground (as opposed to roaming over hills!), tried foam rolling and some new stretching exercises which have helped a ton Particularly, stretching my hamstrings more has really helped - odd I know, but whatever works!!

neilhoopy

Calf roller and massage..with stretching and strengthening should sort you out