JUDYREED82 - I'll start with while it's inflamed... RIICE - Rest, Ice, Ibuprofen, Compression, Elevation. Also get a good foam roller and roll your hamstrings from your ankle, up thecalves & back of your thighs; be sure to do the outside and inside of your legs as well.
Before you walk... Do dynamic warm-up movements. Stand on the edge of a step or curb, balance yourself by holding on to the door frame or a post, now go up on your toes and then SLOWLY drop down lowering your heels below the step edge. Do this 10 to 15 times. Next, walk 25 steps forward and backward on your heels.
During your walk... If you feel things start to tighten, stop and stretch your hamstrings and do a few more toe raises.
After your walk... Stretch, roll, and if you are having any inflamation RIICE.
One more thing that can help is taping with one of the kinesiology tapes. The ones I like are KT and RockTape. These tapes help stabilize, increase blood flow and oxygenation to the area which can decrease inflamation and pain.
Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader
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