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injury :/

beckieboomoo
beckieboomoo Posts: 590 Member
edited January 15 in Fitness and Exercise
so i started 30 day shred 8 days ago, day 4 i hurt my leg, between my ankle
and bottom of my calf (don't know what its called ha) it wasn't to bad so i did
the workout again on day 5. day 6 it hurt but i did it again then bandaged
bottom of my leg had a day off then did it again tonight, it still hurts. i know
i need to rest but what else can i do to make it better?

Replies

  • ejwme
    ejwme Posts: 318
    ICE

    Ice it

    Compression Wrap

    Elevate it (above your heart - not just on the ground or on a chair, get it UP)

    Rest.

    Also - stretch it out. Stand with your feet hip width apart, take a step behind you with your injured leg (how big depends on when you feel the stretch). With good leg bent and injured leg straight, put your heel on the ground (or as close as you can manage). This is a standard calf stretch. If you move your injured foot more forward, and do the same stretch but this time bending your injured knee as well, this will stretch your soleus - the OTHER calf muscle. Both stretches will help, and one might hurt more than the other depending on what you did.

    Last - massage it. Not the nice gentle massage, we're talking get someone who doesn't like you and has strong thumbs to wail on the knot in your calf - if there is one. If there's no knot, don't bother. But there's likely a knot - the sooner you get it out, the faster you'll feel better. This kind of massage hurts - a lot - in the short term, but feels so much better in the long term.

    Good luck!
  • beckieboomoo
    beckieboomoo Posts: 590 Member
    thankyou hun! :) just want it gone sick of not exercising to my fullest! so hopefully this will help a lot =D
  • bostonwolf
    bostonwolf Posts: 3,038 Member
    Your Achilles tendon?

    You want to be very careful with that. If it persists see a doctor.
  • ejwme
    ejwme Posts: 318
    no worries ;)

    And the massage/stretching will only help the muscle. If you've done something wonky to your tendon, bostonwolf is right - get yourself to a proper sports med doc. Standard doctor will just tell you to "rest" and stop exercising. Sports med doc understands that total rest is totally not an option, and will help you STAY moving and getting better.
  • beckieboomoo
    beckieboomoo Posts: 590 Member
    thanks guys :) if its still like that in a week or 2 i will go see one!
This discussion has been closed.

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