Since I started walking about 3 weeks ago-when I get up in the morning, and occasionally at night, my left calf(the lower portion) feels very stiff and is a little sore. I do stretch before walking. Given my two leg injuries this year this worries me. It is not that it is all that painful, just really stiff. Could it be that I'm not stretching it enough or maybe it is my sneakers? Although it is only my left leg. This is the leg that I tore my calf muscle in January. I don't want to stop walking but I don't want to injure myself again. Any suggestions or ideas as to what it could be? Maybe I should ice it?
Jill
Summer Challenge Goals: 1) Walk 30 minutes a day, 5 days a week 2) Plan weekly menus
I think stretching post-exercise is the key. It has been SO cold, icy, rainy, etc out that I've been doing The Firm workouts inside rather than walking outside. There is a cool-down, stretch time at the end and I have had NO leg stiffness after working out. I know the Firm is much harder than the walks I was taking so I anticipated stiffness but had none and that is the big difference, the after workout stretch. I do also wonder if working out in a warm house has an affect? When I was walking before it was cold out so maybe that played a role? I don't know but I am all for pre and post-exercise stretching. Thanks to all who recommended it.
Jill
Summer Challenge Goals: 1) Walk 30 minutes a day, 5 days a week 2) Plan weekly menus
"Choose a warm-up activity that uses the same muscles you'll use during your workout. For example, if you're going to take a brisk 30-minute walk, walk slowly for five to 10 minutes to warm up.
If you have a tight or previously injured muscle, stretch the affected muscle after you warm up. Stretching can balance your body, promote unrestricted movement and reduce the risk of overstressing or injuring the muscle. Hold each stretch for at least 30 seconds. And remember to keep it gentle. Don't bounce. Sudden or aggressive movements may cause injury."
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"Cooling down is similar to warming up. After your workout, walk or continue your activity at a low intensity for five to 10 minutes. For example, after a 30-minute session of brisk walking, cool down by slowing your walking pace for five to 10 minutes.
Remember to stretch
After you cool down, your muscles will be warm and receptive to stretching. Regular stretching increases your flexibility, improves circulation and helps maximize the range of motion of your joints."
PS... was thinking about this and not to freak you out or anything... but my sister was having problems with her leg... stiffness, clumsiness, etc... and it turned out to be bone growinging to her spinal cord.
If it continues and doesn't resolve it's self... call the doctor, since stiffness could be something totally not related to exercise... probably not likely... but could be.
Originally posted by jillybean: I do not cool down or stretch after walking, that is a thought and something to try.
I read something some years ago about it being bad for you to go from a high heartrate to nothing, especially if you sit down right afterward. Something about blood pooling in the legs. Brie may be able to speak to whether that is old thinking, old wives' tale or something that still holds true.
Not an old wives tale. Think about it, horses can actually die from not cooling down after a race. We aren't going to die, but it does cause problems.
I do what you do Sheri, I continue my exercise (walk or swim) at a slower pace and then I stretch after.
When I was in college they were actually saying to stretch after your work out instead of before. My dad says they have kind of changed that thought and that you should still stretch before too. (My dad has an Master's in P.E., so I'm not just saying "my dad says so...".)
Dawn
"Success is not the result of spontaneous combustion. You have to set yourself on fire." anonymous
Posts: 4278 | Location: Indianapolis, IN | Registered: March 15, 2004
Jill, Not stretching, before and after as well as not drinkig enough water are all contributors to muscle soreness after exercise. I would like to ask you though, if you get enough potassium in your day?
Your muscles need potassium and when we don't get enough, we can experience cramping and soreness. Many fruits like banannas and veggies like potatoes, contain potassium.
Posts: 1376 | Location: West Florida | Registered: March 12, 2004
Blame my work. I have do research on things that I sometimes don't really want to...so when I don't have to, I enjoy looking up stuff I DO want to know...
Anyway, I found this link that gives a good lower-calf (Achilles tendon) stretch. I kinda doubted it, then tried it. Whooo! It felt good. #5 on this page worked good, too. I had to stand further back from the wall than I thought I would, but once I gave myself enough room....streeeeetch!
I also read an article that made a good point--being too tight in your hips, glutes, or hamstrings might manifest itself in not-quite-right mechanics while walking, which could lead to pain elsewhere. A random example--my right hip "pops" when I walk. The doctor said it was just because I was a little too flexible, basically the same thing that's wrong with my shoulders. Well, I can walk so that it doesn't pop. But it makes my shoulder and lower back hurt, because I'm walking a little "off" during my 1/2 mile treks into work with my lunch & work bag. So a small mechanical change in my walk because of my hip shows up in my shoulder and lower back.
And, I'll vote for the shoe thing, too. I don't know if you buy them off the shelf or not, but if you can get to a running store and get fitted for shoes--that made a HUGE improvement in my ability to work out. The hip popping is nearly non-existent in my workout shoes. I can't seem to find work shoes that are quite as cushy and supportive, though...
Challenge Goals: *10 minutes of unplanned exercise five times a week *Gym time twice a week *Socialize at least once every two weeks.
hey jill, perhaps incorporate stretching into your day. if you are watching TV, reading a book, responding to email...just take the time to point and flex that foot which will stretch the calf. do each movement with breath (i.c. inhale on the point, exhale on the flex--or reverse it). take care pal.
Goals: 1. Stop thinking like a chronic dieter and start living to inspire. 2. HALT (hungry, anxious, lonely, tired) I will stop and tune in with myself should I experience these things, and respond with something healthy. 3. One word 2008: courage 4. Eat slow and mindfully.
Originally posted by jillybean: I do not cool down or stretch after walking, that is a thought and something to try.
Jill: If you are walking briskly and doing hills, I strongly suggest that you start cooling down AND stretching at the end of your walk.
What I do is walk at a slower pace for the last 5-10 minutes when I get back into my complex (most of my walk is outside the complex) and then I stretch when I get to my front steps.
I read something some years ago about it being bad for you to go from a high heartrate to nothing, especially if you sit down right afterward. Something about blood pooling in the legs. Brie may be able to speak to whether that is old thinking, old wives' tale or something that still holds true.
Rest of Summer Goals: 1. Exercise-Cardio: Min. 2-3 walking or DVD cardio workouts per week. 2. Exercise-Weights/Toning: Min. 1 weight plus 1 toning workout per week. 3. Food: Get those veggie servings back up to where they were! 4. Behavior: Start reducing sweets now that the automatic after-meal response is better.
Posts: 7217 | Location: Rehoboth Beach, DE | Registered: March 12, 2004
I stretch first because when I go out to walk it is not a leisurely stroll around the neighborhood. I try to keep a brisk pace while walking and always get a hill or two in so I feel like I need to stretch. Also, I think stretching in general is good, whether you are exercising or not. I do not cool down or stretch after walking, that is a thought and something to try. And it feels different from post-exercise muscle soreness. This feels completely different. I am going to keep stretching(using stretches I learned in PT), try some ice, and I'll call the doc if it continues. It is weird because after I am up and moving around for a few hours it loosens up. Thanks for your suggestions!
Jill
Summer Challenge Goals: 1) Walk 30 minutes a day, 5 days a week 2) Plan weekly menus
It could be your shoes. I agree with Cathy that if your shoes are old, replace them.
It could be past injury.
It could actually be the stretching that is causing the stiffness... if that is new for you... or you are doing it improperly. Lots of people stretch "wrong".
It could be nothing... and it could be a sign that maybe you are not 100% healed yet.
Hard to know.
For whatever it is worth... and this is sort of bad... but I don't stretch before going for a walk. It would NEVER occur to me to call my ds at school and say, "Make sure you are stretching before walking home from school today".
I consider walking a fairly "normal" activity... but then I don't jog or run (as those are too pounding and painful for me) but I can walk all day.
But we are all at different levels of physical activity. But I don't think that going for a 30 min walk really requires all kinds of stretching... and it shouldn't really hurt...
I can't remember Jill how long it was that you had your injury and post care, but maybe, you need to check the shoes you are using....if they are older than 6 months, you might need new ones specifically for walking. If they are new, you might need lifts in them to support the foot, which of course will support your calf. Also, one thing that my ortho said was that when I begin new exercises even though I've been doing some a long time, there are new muscles that are used, and they need to be stretched longer, and more often. Like during the day, you might need to do some stretching after you walk....if it doesn't clear up, maybe a call to a pt or your doc is warranted.
It's never too late to get it right.
Posts: 3453 | Location: Central USA | Registered: March 11, 2004
Jill, given that that was the injured leg, it may need more stretching than your other leg. It also my take more it get it "in shape". You might want to stretch it before AND after walking. Stretching before helps to warm up your muscles and after stretches them while they are warm, and helps cool down.
Also, are you doing a cool down period? That can be as important as warming up. Sometimes I find I get stiffness from not cooling down properly more so than not warming up properly.
I would think ice would help if it is painful or sore as that would indicate inflamation.
You might want to call your doctor and ask, just to make sure it isn't something related to the injury before it gets to a painful point.
Dawn
"Success is not the result of spontaneous combustion. You have to set yourself on fire." anonymous
Posts: 4278 | Location: Indianapolis, IN | Registered: March 15, 2004
