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ADAPTABLE_ELLEN's Photo ADAPTABLE_ELLEN Posts: 6,710
2/24/09 11:58 P

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DH's doctor had us start taking magnesium. It's helped tremendously. It even stopped the restless leg problems at night.

Remember, nobody can go back to the very beginning and make a brand new start, but anyone can start here and make a brand new end.

There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results."

Ellen


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ECLECTC Posts: 74
2/24/09 10:41 P

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thanks for the suggestion quilthorse :o)
My legs aren't cramping per se, it is just a tightness in the muscle aka knots. They feel much different than cramps.

Tonight I tried a couple of different things: first of all I did the full run (7 miles) at a slower pace,and tried to keep a more consistent form
2. I raised and "drained" my legs after
3. I "punched" out the calf muscles.
and of course I did all the strething regime

So far my legs feel fine - we shall see how tomorrow is. I am scheduled to swim in the AM - I wasn't going to go but was advised to as it helps stretch everything out.

As soon as I was done I ate a protein bar which is spiked w/ numerous vitamins and minerals, then came home and had a peanut butter and banana sandwich.

I will let you know tomorrow if the muscle tightness is there.

Also I was very conscious of getting all my calories in for the day.

QUILTHORSE's Photo QUILTHORSE SparkPoints: (78,259)
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2/24/09 8:47 P

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Eclectic,

Are you getting enough Potassium and Calcium? I am chronically low in Potassium, and get icky on hot days, but a low calcium/Potassium ratio after exercise will cause leg cramps.

Try taking some "smartwater" (made with electrolytes but otherwise plain water) or potassium pills.

You need to get at least 2000 units of potassium, more if you're sweating a lot.

Just a thought since you get these cramps regulartly.

Beth G



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MAHAWK's Photo MAHAWK Posts: 43
2/24/09 7:44 P

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You are correct in clarifying the "type" of running, and as far as heel strike, you will touch with your heel, but some people use it primarily. Just as you said the "roll" through is important, most of your weight however should be in the middle. I have been running going on two years and this is what I have been taught by running professionals and in a running club. On shoes some people like a whole size larger because their feet swell particularly if you are running long distance. The most important thing is 1. your shoes, 2. not to work too hard too fast. 3. hydrate before, during and after. 4.Just have fun. I applaude you in starting the run, its addictive. emoticon

Having fun is a beach.


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ECLECTC Posts: 74
2/24/09 4:57 P

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Quilthorse - I agree w/ you 100%! Especially about get the correct shoe for your foot - buying them off the clearance rack is a recipe for disaster. Now that I have been fitted I can just look for the brand and style that suits me. I have to get Asics and my daughter has to get Nikes.

Just to add to it. Stride depends a lot on what type of running you are doing and there are a wide variety of types of running strides. Some people are doing a style of running that I can't remember the name of (I don't think it is Chi but something else) where you land on the middle of your foot, leaning forward for more propulsion and it is low quick steps.
Sally Jenkins of Triathlon fame is a proponent of short, low, high cadence strides, landing on the heel of the foot and rolling to the ball for extended runs (triathlon/marathon).
Sprinters of course have a different stride.

My calves were bothering me again this morning (it has become the "what's new?" syndrome) I didn't have my rolling pin handy so I punched out the spot - I just made a fist and punched w/ firm pressure. Again it got rid of the soreness.

My soreness I have determined is all from knotted muscles and no matter how much I stretch before and after they don't release unless rolled (or now punched)

One of my good friends is a massage therapist - I think I will need to get her on staff after every long run :o)

QUILTHORSE's Photo QUILTHORSE SparkPoints: (78,259)
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2/24/09 12:32 P

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Mahawk, this is where I disagree with you on stride.

When I was training to walk the Breast Cancer 3-day, my trainer and I went out and worked on stride. You do want to strike at the heel, and roll all the way along your foot to push off at the toe.

Marching is very tiring. Be sure your shoes support your stride. Many of us walk on the side of our foot, and this is detrimental. If you are going to do a lot of walking, go to a running store and have them analyse your gait to make sure your shoe will help correct this. They will also be able to help you make sure that the shoe fits properly.

Also, it is good to replace your shoes as they wear out. After about 400 miles, the padding on the bottom and all the support structures inside are gone. If you start to get sore when you walk, and haven't before, check your shoes!

Beth G



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MAHAWK's Photo MAHAWK Posts: 43
2/23/09 8:38 P

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you may have too large a stride, try taking smaller steps (or running stride) landing more on the ball of your foot rather than striking the heel. This should help. Also, after a run drink ample water. This will flush the lactic acid. Lastly, run and walk if your a beginner. You will find that your endurance will increase if you do this.

Having fun is a beach.


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ADAPTABLE_ELLEN's Photo ADAPTABLE_ELLEN Posts: 6,710
2/23/09 5:00 P

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Rolling a tennis ball against a wall is great for arms, shoulders and back. On the floor, use it on your feet for plantar fascitis relief. Thanks for the tip on the legs and calves.

Remember, nobody can go back to the very beginning and make a brand new start, but anyone can start here and make a brand new end.

There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results."

Ellen


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QUILTHORSE's Photo QUILTHORSE SparkPoints: (78,259)
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2/22/09 10:30 P

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Be careful with using too much Ben Gay or the other pain relief rubs. It is possible to OD on them. Read the precautionary labels.

I use Arnica. it doesn't smell, and doesn't have the side effects of the other stuff. I get it at the pharmacy or the local whole foods store.

Beth G



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Failure isn't failure if a you learn a lesson from it, and grow stronger as a result


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CRAZYGAGRANNY's Photo CRAZYGAGRANNY SparkPoints: (99,789)
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2/22/09 1:41 P

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AGREE with the team! try slowing down. stretch more and try not to push so hard to begin with, start small and work up!

Edited by: CRAZYGAGRANNY at: 2/22/2009 (13:42)
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ECLECTC Posts: 74
2/22/09 1:04 P

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I have been starting to run and have had major calf soreness. I tried everything that has been mentioned (except the Ben gay) and although I got some relief it wasn't enough. My swim coach told me to take a rolling pin and roll w/ firm pressure. Instant relief. Apparently I had some tight knots that weren't releasing. Now in addition to really good stretching I roll my calves in the AM and PM every day and really good after running. I used the small medicine ball at the Y, I just crossed my legs and ran them up and down the ball. I can tell when the muscle releases because it then, doesn't hurt at all to roll it.

CLYN1958's Photo CLYN1958 Posts: 27
2/22/09 10:56 A

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you won't want to eat them after they've been refrozen after thawing. Ick!
---

hehe. I didn't have to resort to the peas, I found my son's ice pack in the freezer.

Thank you everyone for the advice, things are almsot back to normal. I will take special care and do longer calf stretches before working out. I think perhaps I just need extra stretches in warmup.

Fortune favors the brave.
-Publius Vergilius Maro


 
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VOLLMELD's Photo VOLLMELD SparkPoints: (66,611)
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2/21/09 9:57 P

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You have been given good advice. I have a problem with my left arch/ankle. If I don't wear my sneakers with special insoles in them I get a lot of pain in my arch and ankle. I had that a few years ago with my other arch/ankle and it lasted for about a year before I finally told my Dr. about it. She sent me to a podiatrist and he ordered the insoles. They did help after a fashion. I think it's called plantar fascitis or something like that.

Diane

Good luck to all in your weight loss journey.

God is everywhere, even at your wit's end.

Lose weight instantly! Put all your worries on Him.


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QUILTHORSE's Photo QUILTHORSE SparkPoints: (78,259)
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2/21/09 9:32 P

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Before you work out, do some calf stretches. Long, slow ones. Stand on a step with your balls of your feet on the step and slowly let your weight sink into your heels until you feel uncomfortable, and back up a hair.

Stretching should be to the point of pleasure, not pain.

If you wear heels a lot, and have started wearing tennies to work out, that's why your calves are sore. They have shortened from the heels, and you need to stretch them back out. If this is the case, do some calf stretches in the morning and again in the evening.

Icing helps, and once the injury is older, say, tomorrow, alternate heat and cold. 5 minutes heat, 5 cold for 30 minutes or so. Helps get the soreness out.

LOVE frozen peas. BUT... Put tape or something on the bag, you won't want to eat them after they've been refrozen after thawing. Ick!

Beth G



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DJ4HEALTH's Photo DJ4HEALTH Posts: 44,133
2/21/09 8:41 P

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I agree with the others but also you might want to take it a little slower so that this does not happen again. Some times we get to pushy with our bodies and then they tell us how bad we pushed it so take it easy until your body tells you that you need to increase.

Dorothy

If you tell God no because He won't explain the reason He wants you to do something, you are actually hindering His blessing. But when you say yes to Him, all of heaven opens to pour out His goodness and reward your obedience. What matters more than material blessings are the things He is teaching us in our spirit.
Charles Stanley


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WANTABEE6's Photo WANTABEE6 Posts: 362
2/21/09 4:19 P

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Clyn.. Try a hot (hot as you can stand the water) soak for 30 min add 3 c. epsom salt and add 1 c. baking soda to the water soak for 30 min. drain and take your bath fresh water. cheap medicine takes the soreness out. and a good nights sleep. Also try to make sure you are not curling your toes when doing cardio causes added soreness, I found this out the hard way. Cathie

When you can find someone who can see your flaws and your under-developed character,and love you in spite of it all, you are blessed.

When God makes an appointment with you, something awesome is going to happen.

Nothing tastes as good as slender feels.

God Please Put Your Arm on My Shoulder and Your Hand Across MY Mouth!
Cathie Vermilion,Ohio USA


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ADAPTABLE_ELLEN's Photo ADAPTABLE_ELLEN Posts: 6,710
2/21/09 1:24 P

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It's good to hear that you are getting some relief! I agree with the stretching. Some of us need a lot more than others. I was stretching my achilles tendons by standing on the edge of a stair. That was too much and my heels got really sore. When I switched to a standing stretch for 30 - 60 seconds, things really improved.

Remember, nobody can go back to the very beginning and make a brand new start, but anyone can start here and make a brand new end.

There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results."

Ellen


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MEADSBAY's Photo MEADSBAY SparkPoints: (221,693)
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2/21/09 10:59 A

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I agree w/icing and ibuprofen.
You also cannot do too much stretching after working out. I schedule at least 10-15 minutes just for stretching into my workout time.
elizabeth
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CLYN1958's Photo CLYN1958 Posts: 27
2/21/09 9:39 A

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I found an ice pack in the freezer, I've used it twice, last night and this morning, it has made a huge difference already - no limping!

Fortune favors the brave.
-Publius Vergilius Maro


 
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MARTY19's Photo MARTY19 Posts: 53,177
2/21/09 8:00 A

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Ice is good. Also Ben-Gaye helps too.

Marty
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CLYN1958's Photo CLYN1958 Posts: 27
2/21/09 12:33 A

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Thank you. To the fridge for the bag o'peas!

Fortune favors the brave.
-Publius Vergilius Maro


 
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ADAPTABLE_ELLEN's Photo ADAPTABLE_ELLEN Posts: 6,710
2/21/09 12:20 A

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Ibuprofen and ice are two things that come to mind. I'd ice for 20 minutes max several times a day. If the soreness is where the achilles tendon attaches to the calf, then you probably have achilles tendonitis. If you've been on an antibiotic in the Cipro family in the past month, be very careful. Drugs in that family thin tendons. My husband ruptured his and had to have it surgically repaired. Otherwise gentle stretches are good once the inflammation has calmed down. Coach Nicole demonstrates some good ones in her lower body workouts. Good luck. I know how frustrating this can be. I struggle with this too.

Remember, nobody can go back to the very beginning and make a brand new start, but anyone can start here and make a brand new end.

There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results."

Ellen


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CLYN1958's Photo CLYN1958 Posts: 27
2/21/09 12:11 A

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I have been getting into cardio exercise. I am careful to warm up and cool down, but my calf muscle is sore. So sore that I had to limp today. What is the best way and the fastest way to get my leg back to normal? I've been good at keeping myself motivated to exercise and this is a huge stumbling block for me.

Fortune favors the brave.
-Publius Vergilius Maro


 
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