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JUDYREED82's Photo JUDYREED82 Posts: 53
7/22/13 2:27 P

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Thanks, Janet! I'll try some of your suggestions. emoticon

"No man can walk out on his own story." ~ Rango


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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
7/22/13 1:19 P

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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.

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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JUDYREED82's Photo JUDYREED82 Posts: 53
7/22/13 10:58 A

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I just finished week 4, and an old achilles tendon injury flared up. What do you all do to keep your achilles tendon from stiffening?

"No man can walk out on his own story." ~ Rango


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NOTSPEEDY's Photo NOTSPEEDY SparkPoints: (72,244)
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6/16/13 9:56 A

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Hi Aunty* Yvonne
Just click on "leave this program" button at the bottom of the log page. This will clear out your log (but won't do anything to your fitness page). Then rejoin the program.

You do not have to leave this team, just the program.

Also, if you don't get a week completed, go to the top of this teams page and click on SparkPeople's 5K Your Way Walking Program (in red). That will take you to the different programs and then click on Go To Program. Then on My Current Week: drop down list and put in whatever week you are in.
emoticon
From another Yvonne



Edited by: NOTSPEEDY at: 6/16/2013 (10:25)
Yvonne
MST time

Forget motivation. Just do it

Action precedes motivation.

Look straight ahead, and fix your eyes on what lies before you. Prov 4:25

Started Walk America 3/29/10 and finished 1/18/13



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AUNTY*'s Photo AUNTY* SparkPoints: (20,267)
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6/14/13 9:49 A

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Is there any way to reset the goal tracking for this challenge? I started apparently back in November of 2011, completed the first week and the first day of week two. Now I am starting over. I guess I can not worry about the previous days and just start tracking with day two of week two, but I thought it would be nice if I could do a "reset".

Yvonne


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MISPITIS Posts: 4
5/15/13 10:46 P

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Hello SnowYoga,
I didn't know that walking was good for one's joints but I can certainly use some help with my knees. I've had surgery on both for torn meniscus. i have problems going up and down staris so if walking can help with that, I would surely notice it. Thank you for your encouragement.


MISPITIS Posts: 4
5/15/13 10:39 P

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Hello Walking Grandma,
I am a grandma too and need to be healthy more than ever. I think I will try the audio books as well. Sounds like a great way to get my reading done. Thanks for the advice.

MISPITIS Posts: 4
5/15/13 10:37 P

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Hi,
I have been inspired by the kind encouragement you have provided and have started walking. I listened to music the first today. Today I listened to four Chinese lessons and time just zoomed and I think I can find myself distracted enough to get used to it. I feel tired but I haven't done any kind of exercise in a long time so I am taking it easy. Thanks so much. Short strides for now but i'm doing it!

WALKINGGRANDMA's Photo WALKINGGRANDMA Posts: 18,724
5/15/13 3:24 P

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I did the book buying/renting thing but now use the library and have done for a couple of years. The fun part is that I stretch my horizons and read books that I might not normally read. Have found some fun new authors and genres.

Call me WG
A journey of a thousand miles begins with a single step.

Be yourself. Everyone else is already taken.
Oscar Wilde

You will never "find" time for anything. If you want time, you must make it.
Charles Bruxton


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SNOWYOGA's Photo SNOWYOGA SparkPoints: (62,520)
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5/15/13 2:18 P

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Hi WALKINGGRANDMA, Sounds like you found a way to (Spark emoticon ) And your not board and your multitasking too! And if you run out of audio books our public library carries them and then you can use there's emoticon I hope you have a good day

Sincerly,
-SnowYoga~ Moya
Southwest MO. Central time zone
Loving snow &
looking for Balance!


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WALKINGGRANDMA's Photo WALKINGGRANDMA Posts: 18,724
5/15/13 11:13 A

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Truth be told, walking can be boring. It seems to eat time that I could use doing other things. Having said that, I found that when I use an audiobook to keep me "entertained" while walking that I will walk 20 or more "extra" minutes to finish an exciting part of the book. It is the next chapter that puts me back on the road walking the next day. I sometimes will listen with one ear (in heavy traffic) or both ears when on a quiet road with plenty of room.

I enjoy the increase in energy and the stamina that I enjoy from walking. I love that I can do stairs without getting winded, that I can hike on mountain trails, can be stronger and more vigorous as a result of my walking. I also enjoy that I am less tired when I get home and have the energy to complete my evening activities and sleep better at night.

It is totally worth it and totally worth the time and energy that I spend doing it. I not only get to indulge in my favorite past time (reading) but also get healthier and feel so much better.

Call me WG
A journey of a thousand miles begins with a single step.

Be yourself. Everyone else is already taken.
Oscar Wilde

You will never "find" time for anything. If you want time, you must make it.
Charles Bruxton


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SNOWYOGA's Photo SNOWYOGA SparkPoints: (62,520)
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Posts: 6,290
5/13/13 11:22 P

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Wow Janet I couldn't have said it better emoticon

Edited by: SNOWYOGA at: 5/13/2013 (23:22)
Sincerly,
-SnowYoga~ Moya
Southwest MO. Central time zone
Loving snow &
looking for Balance!


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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
5/13/13 11:14 P

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MISPITIS - The beauty of walking is that if you can put one foot in front of the other you have the basics - no training - no special equipment - no major investments and you can do it anywhere. Walking can be what ever you want it to be, fast, slow, short distance or long. It all depends on you and what you want to put into or get out of it.

Part of the reason this team is connected to the 5K Your Way program is so we can answer any questions that come up. If you are uncomfortable asking on a public forum, you can spark mail me.

You can do this and have fun in the process. Welcome!

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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SNOWYOGA's Photo SNOWYOGA SparkPoints: (62,520)
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5/13/13 10:40 P

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Hi emoticon I started this and did the emoticon emoticon two times so far. And before I started here I had never done one They give you a training plan to work with so your doing it the right way and safely. Walking is also good on your joints and if you want to work up to running this would also be a good place to start Sorry I don't run, but I do like this.Sorry i'm not really sure what all to say, but I think that you will enjoy it, and I hope that you will too! emoticon emoticon

Sincerly,
-SnowYoga~ Moya
Southwest MO. Central time zone
Loving snow &
looking for Balance!


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MISPITIS Posts: 4
5/13/13 10:23 P

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Hello. When I saw this challenge, I simply thought, It's not for me. I HATE walking. So I am here to read and be informed because I am going to take a crack at it. I know about the benefits of walking and I NEED to do it for my own health. I know that much. I think that if I do it with a purpose and see how many people are out there trying to do the same and giving wonderful advice, then perhaps I can too. God help me, I will pay close attention and try, try, try. Thank you all. emoticon

Edited by: MISPITIS at: 5/13/2013 (22:26)
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