Sore Calves - Know any good streches?

BeHereNow
BeHereNow Posts: 10
edited September 26 in Fitness and Exercise
Ok, so I'm working on this Couch to 5K program and I over did it last week by running more than the schedule suggested (about 15 minutes more). Both my calves feel like they've been used as drums by agressive midgets with something to prove. Even the part of my leg around my calves hurt. I rolled my ankle in November and the running also made that ankle and everything from that ankle to my calf tender.

I've been doing some calf raises to try and strech and strengthen that area, but I'm wondering if anyone has any advice to help me strengthen and strech my calves and ankles.

Replies

  • missy1970eb
    missy1970eb Posts: 1,209 Member
    it will ease the more u do it, try walking the extra 15 mins rather than running:smile:
  • alecta337
    alecta337 Posts: 622 Member
    I always put my toes on a step and let my heels sink as far down as I can make em go and hold there. Thats my favorite way to stretch my calves
  • ATT949
    ATT949 Posts: 1,245 Member
    Both my calves feel like they've been used as drums by agressive midgets with something to prove
    That's priceless!

    And very timely - I did "circuit training" yesterday. Kicked my butt!

    For stretching, the standard "lean forward while leaning against the wall" is (was) the standard stretch. It worked well for me this AM.

    I think I've got a copy of "Stretching for Dummies" (ISBN 9780470067413) and,IIRC, it was more than enough for my needs.

    Also, good luck on your run! The "Couch" series looks very helpful!
  • Sadie98072
    Sadie98072 Posts: 212 Member
    Doing a downward dog (yoga) will give you a nice stretch all the way from your heels to your butt.
  • baisleac
    baisleac Posts: 2,019 Member
    If it's your calves, Calf Raises actually bunch those muscles. To stretch them, try Downward Facing Dog or standing on a lifted surface and letting your heels drop over the edge, lower than your toes.
  • BeHereNow
    BeHereNow Posts: 10
    Thanks guys! I forgot about Downward Dog.
  • HayesSanborn
    HayesSanborn Posts: 34 Member
    Your calfs most likely have gone into spasms and haven't released. This shortens the muscle. I never stretch, but will focus on trying to work the spasm (feels like a knot) and try and get it to release. If you search TP therapy on google you'll get some ideas. Their products are pricey but you can find alternatives in our house.

    IMO, one of the best resources available is athletestreatingathletes.com

    http://www.athletestreatingathletes.com/self-muscle-massage-series/self-muscle-massage-series-pt-1-the-calf/
  • firemama
    firemama Posts: 66 Member
    This really isn't a stretch, but it helps when my calves are sore from working out. I roll a rolling pin over the calf muscle to loosen it up, then I do the "normal" calf stretches. It really helps. It is similar to rolling your muscles on a foam roller.

    I hope this helps.

    Aloha,
    firemama
  • amo04c
    amo04c Posts: 1
    Find a set of stairs and hang your heels off of one step-- if it's too intense doing both at one time, alternate feet. Also, sitting on the floor with a tennis ball under 1 calf at a time and rolling it all over the muscle will help loosen it up-- it'll hurt like heck at first if you're really sore, but I promise it's good for you. :)
  • jenomaha
    jenomaha Posts: 631 Member
    The foam roller is fabulous!

    http://www.howcast.com/videos/37112-SMFR-Self-Myo-Fascial-Release-Calves-Gastrocnemious
  • BeHereNow
    BeHereNow Posts: 10
    I've heard of runners using rollers to loosen their muscles. I love the rolling pin idea because that's something everyone has! I'll try it. Thanks for all the great suggestions.
  • peteyTwang
    peteyTwang Posts: 250
    i am curious about those foam rollers too...anyone using them?

    i have a Stability Ball and totally recommend that if you don't already have one for stretching _everything_

    In addition to stretches doing lunges, squats and basic weight training are all a great idea and have definitely helped prepare me for running

    To strengthen your calves try performing a few Squats with Calf Raises
    Sit back on your heels into a Squat ..then extend up onto your tip toes
    or seated on the ball put a dumbbell on each thigh behind the knee and do your calf raises like that

    MYRTL exercises and stretches for runners are really good too... i need to do more of them!
  • BeHereNow
    BeHereNow Posts: 10
    You've all got such great suggestions. Between my massage therapist and my chiropractor, I'm hoping to work the pain out of my calves. I've rested for a few days and tried many of your suggestions, but I can still feel pain in and around my calves. I'm thinking I may need more magnesium to prevent what I think are muscle spasms? Magnesium was one of the suggestions a friend of mine had. I think ultimately I may need to slow down a little bit! :)
This discussion has been closed.

Categories