Muscle pain remedy?

Zaftique

So I'm using a treadmill and doing the 30-day plank challenge. My calves have been killing me in the last week, and I've tried scaling back the walking a little bit, increasing my stretching, and drinking lots of water. All to no avail, I still feel like both my calves are 30 sec away from charley horsing.

I can't afford to get a massage yet, so in the interim, what should I do? Heat? Cold? More stretching? Just ignore it? I'm old, get off my lawn?

For the planking, my knees are what's killing me, not so much my core. Whee!

BrianSharpe

Get yourself a foam roller for your calves........not quite as good as a real massage but close.

If they're really bothering you (and this is torture) take an ice bath.

What incline setting are you using on the treadmill? Are you warming up and cooling down? Are you getting enough potassium?

You should also check runnersworld.com for videos on hip & glute strength as well as calf exercises.......it can make a huge difference.

Zaftique

Get yourself a foam roller for your calves........not quite as good as a real massage but close.

If they're really bothering you (and this is torture) take an ice bath.

What incline setting are you using on the treadmill? Are you warming up and cooling down? Are you getting enough potassium?

You should also check runnersworld.com for videos on hip & glute strength as well as calf exercises.......it can make a huge difference.

I'm in MN - ice baths are what I take every day! (j/k)

I'm at max a 10% incline, I'm still trying to ease into this whole 'moving around' concept. I feel like I'm warming up and cooling down, but maybe I'm doing it wrong. I may be walking too fast without really lengthening my stride.

BrianSharpe

Get yourself a foam roller for your calves........not quite as good as a real massage but close.

If they're really bothering you (and this is torture) take an ice bath.

What incline setting are you using on the treadmill? Are you warming up and cooling down? Are you getting enough potassium?

You should also check runnersworld.com for videos on hip & glute strength as well as calf exercises.......it can make a huge difference.

I'm in MN - ice baths are what I take every day! (j/k)

I'm at max a 10% incline, I'm still trying to ease into this whole 'moving around' concept. I feel like I'm warming up and cooling down, but maybe I'm doing it wrong. I may be walking too fast without really lengthening my stride.

I'd be inclined to suggest (pardon the pun) less of an incline - at least for a little while and gradually build it up.

I get the cold weather too, we've had a brutal winter this year (I'm in West Quebec just outside Ottawa)

Cherimoose

Stretch calves hourly for 30 seconds, and right before the treadmill. Here is how -

http://www.youtube.com/watch?v=CkgkmbXz8Mo

Also wear shoes with a low heel and a thin, flexible sole, like Keds, Converse, etc. Most shoes have a raised heel and rigid sole, which makes the calves work harder.

Why are you doing so many planks?

Zaftique

Stretch calves hourly for 30 seconds, and right before the treadmill. Here is how -

http://www.youtube.com/watch?v=CkgkmbXz8Mo

Also wear shoes with a low heel and a thin, flexible sole, like Keds, Converse, etc. Most shoes have a raised heel and rigid sole, which makes the calves work harder.

Why are you doing so many planks?

I've been wearing my hiking boots, as they're already broken in, comfy, and supportive. Perhaps too supportive?

I'm doing the 30-day plank challenge. Every morning I do it slightly longer, and 60 sec is going to kill me. -_- It's just frustrating that my knees are the part of my body that's hurting the most - it's supposed to be my core!

sk1982

If your knees are hurting don't be doing the planks on your toes. The ONLY place you should be feeling a plank is in your core. If its in your back or your knees it will be much more effective to work from the knees...there is no shame in taking a lower option and performing the move correctly than trying the harder and not being able to complete effectively.

In time you should be able to build up to holding a plank on your toes.

Cherimoose

I've been wearing my hiking boots, as they're already broken in, comfy, and supportive. Perhaps too supportive?

Hiking boots - like most shoes - have a raised heel. That points the foot downward (called plantarflexion), which activates the calves more. Again, try Keds or other low-heeled shoe. If they don't hurt your feet, extra support isn't necessary.

If planks hurt your knees, skip 'em. They don't shrink belly fat, if that's what you're trying to do.