Tight calves

[geetey]

Tara has inspired me to increase my walking to 4 miles 5x a week (sorry Tara, but I can't do the 5 am thing quite yet. ) I have been walking 2-3 miles at a time so I am really surprised at how tight my calves are! I do stretch them out and I am drinking lots of water (@ 80 ounces a day) but they keep tightening. Anyone have any ideas on what else I should be doing? I am trying to avoid those nasty charlie horses! Ouch!

 

[LisaTx]

Congratulation on all of that walking! I'm trying to get inspired to start walking too.

Are your shoes worn out? The man who owns the running store where I get my shoes said that you'll know you need a new pair when your calfs start hurting.

 

[AlreadyexcitedGrammy]

Just wondering if you are doing a good stretch after the walk and not before. Also, I like to stand on step and lower my heels, that seems to help some with a nice stretch.

And, if you are walking an incline make sure that you do the opposite too. Are you walking outside or treadmilling? Finally, I think you should not increase too fast (speed and distance).

Now, don't be thinking I know what the heck I am talking about, it's just that these are the things I do when I feel my calves tighten

 

[TigH]

Just wanted to say WOO-HOO for upping your walking distance!!!

Maybe take a break for a day and let your calves rest a bit.

There's a hamstring stretch I do that is very easy to turn into a stretch for the calves as well. I wish I could describe it to you. Stand with both feet together. Then move your left foot forward about 6 inches or so in front of your right foot (not directly in front of your right foot, keep it in the same position, but make sure it's ahead of your right foot). Keep your left leg straight and bend your right knee a bit and move your bottom down like you are going to sit down. You can place your hands on your right thigh to support yourself (your upper body should be bending over your right thigh slightly).

You should feel the stretch in your left hamstring. Hold for a count of 10, then raise the toes of your left foot so the heel of your left foot is the only part of your foot touching the ground. This moves the stretch from the hamstring to your calves. I hope this makes sense! Hold for a count of 10 and then do the other leg.

 

[bliss4us]

Hi Geetey!

One thought - are you getting enough potassium? I know there's a connection between potassium deficiency and muscle cramps, so maybe it's that.

Try adding a banana or two to your daily diet - the ones on the green side have higher potassium content, I believe. Of course, I think the greenish ones are yummier anyway!

Daisy

 

[lmhall2000]

FIRST!! AWESOME on upping the miles!!!

Couple of things.....are you doing this outside, on a track, on the treadmill?
Once that is answered I'd have these ideas.....
Outside...check your shoes- do they still have good arch support and cushion? Take as long a stride as you can, this helps stretch your calves as you walk. Did you work up to 2-3 miles? I walked 2 miles (about 35 minutes) 5x a week for 3 weeks before upping it to 4 miles- this really helped condition my legs for the longer journey. I would do 2 miles on weekdays and 4-5 on weekend- then 4 every day.
Treadmill....if it's on the treadmill- what's the speed? If it's too fast sometimes you tend to shorten your stride and put more pounding on your calves- try to take it slower with a longer stride then up the speed.

And diet- take your multivitamin- make sure you're adding potassium liked mentioned above- bananas are great.
Maybe you just tried to up it too soon and you're stuck with this soreness for about 4-5 days- as long as you continue to walk it will feel much better in a week. One Sunday I walked over 9 miles and boy the next 5 days I felt like an old woman every muscle and joint ached and that was after I'd been walking 4 miles for quite some time- so anytime you push your body you're gonna feel a little pull back. I'm so excited for you- this walking has really helped sculpt my form and I feel so much stronger!!

AWESOME!!!!
Tara