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LADYSTARWIND's Photo LADYSTARWIND SparkPoints: (85,280)
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5/12/18 12:28 A

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A podiatrist I worked with to get orthotics (for a different foot problem) noted that I had very tight Achilles tendons. This changes your gait, and can cause calf muscle tightness (and probably quads as well!) in response. She advised me to do the following stretch EVERY DAY...and told me it would take 3-6 weeks to note a real difference. It has made a world of difference for me. And incidentally: by changing my gait, it also helped cut down the number of heal blisters I used to get!!

With your shoes on, put the ball of your foot up on a wall (a door frame works nicely!), with the heel as close as you can comfortably get it. Lean forward into the wall with your hip until you feel the stretch on the back of your leg. Hold 30 seconds. Do each leg 3 times. You can also do this part way through your walk, with the ball of your foot up against a curb. I've found it really helps me. Hope it does for you also: Happy Walking!!
patti

Edited by: LADYSTARWIND at: 5/12/2018 (00:31)
Patti
"The only thing we have to decide is what to do with the time that is given to us."
Gandalf: Lord of the Rings


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ANNEBOO's Photo ANNEBOO Posts: 2,675
5/11/18 6:17 A

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I have special insoles that are made just for me and my feat. At the hospital they told me that as long as I use them all I have to think about is a shoe with decent shock absorption.

Annie

SW = 254,4
Minigoal 1 = 241.6 DONE
Minigoal 2 = 229.6 DONE
1:st Milestone = 218


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MLAN613 Posts: 19,462
5/11/18 6:06 A

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I am glad it's working better.

As for shoes, it may be really helpful to go to a specialty running store and get fitted. Yes, a running shoe store. You can walk in running shoes and believe me, proper shoes make a HUGE difference. It's worth the slightly higher cost since the shoes are better quality than what is sold at a place like Kohl's or Target and properly fitted shoes feel so good.

Meghan in Minneapolis, Minnesota, USA


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ANNEBOO's Photo ANNEBOO Posts: 2,675
5/11/18 12:28 A

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I have huaraches, found my Reebok Flex yesterday and gonna try with them today and see how they work.

Annie

SW = 254,4
Minigoal 1 = 241.6 DONE
Minigoal 2 = 229.6 DONE
1:st Milestone = 218


 Pounds lost: 27.2 
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SHOAPIE's Photo SHOAPIE SparkPoints: (518,313)
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5/10/18 5:08 P

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emoticon



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ANNEBOO's Photo ANNEBOO Posts: 2,675
5/10/18 4:01 P

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Thanks, I have another appointment w the chiropractor and she is going to help me loosen it all up

Annie

SW = 254,4
Minigoal 1 = 241.6 DONE
Minigoal 2 = 229.6 DONE
1:st Milestone = 218


 Pounds lost: 27.2 
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SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 66,073
5/10/18 2:58 P

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That's awesome! Keep up the great work!

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
ANNEBOO's Photo ANNEBOO Posts: 2,675
5/10/18 2:23 P

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I went to see my chiropractor yesterday and she did some dry needling in my gluteus and told me that my entire body is a muscle-knot 😂😂
Sooooo..... today I followed everyone’s advice.
I stretched prior to my walk, drank a extra glass of water right before and slowed down. I did a 10 min warm up and then stretched before I continued. And it worked ! I did a 23 min walk and my calves were ok! My quads burned but I can live with that !
Thank you guys so much, if you only knew how excited I am😁😁😁 first walk in 5 years that I didn’t end up walking like I had blocks for feet!
I have to realize that I have to slow down!
❤️❤️❤️❤️❤️

Annie

SW = 254,4
Minigoal 1 = 241.6 DONE
Minigoal 2 = 229.6 DONE
1:st Milestone = 218


 Pounds lost: 27.2 
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ANNEBOO's Photo ANNEBOO Posts: 2,675
5/8/18 3:48 P

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Will do!

Annie

SW = 254,4
Minigoal 1 = 241.6 DONE
Minigoal 2 = 229.6 DONE
1:st Milestone = 218


 Pounds lost: 27.2 
0
9
18
27
36
SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 66,073
5/8/18 12:59 P

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Let us know how it goes!

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
ANNEBOO's Photo ANNEBOO Posts: 2,675
5/8/18 12:51 P

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Thanks!
Coach Jen, i have been eating a Banana every night before bed, But i Will eat it before my walk from now on! I also take a magnesium/calcium tablet every night .
I will also do the longer warm up and stretch quads and calves before I “speed” up 😂
Thanks again for great advice !!

Annie

SW = 254,4
Minigoal 1 = 241.6 DONE
Minigoal 2 = 229.6 DONE
1:st Milestone = 218


 Pounds lost: 27.2 
0
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SHOAPIE's Photo SHOAPIE SparkPoints: (518,313)
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5/8/18 11:07 A

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Might want to consider seeing your doctor as this might be a circulatory issue.



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KELLY_R's Photo KELLY_R Posts: 3,106
5/8/18 9:43 A

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Stretching in the middle of your walk is definitely OK to do - I do that, as well, as my calves in particular also stiffen up.

I do find that when I'm moving at a faster pace, that's when I get the lactic acid buildup and need a stretch in the middle. As others mentioned, you may want to slow down a little and "warm up" first - follow that warm up with a little stretching for your claves and quads and then pick up the pace - stop for a stretch if needed in the middle, and then make sure right after your walk you treat your body to a good thorough stretch, hitting those claves and quads again - but also all your other muscles.

SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 66,073
5/8/18 9:18 A

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I would recommend a longer warm up, maybe closer to 10 minutes, then try to stretch for a few minutes after that. Then get into the walk and see if any of that helps. If you weren't already, I would get fitted for shoes at a specialty running/walking store, since wearing shoes that aren't right for you will give you all kinds of aches and pains.

Are you getting enough potassium in your diet? Low potassium can also cause muscle cramping, so you could try eating a banana before your walk to see if that helps.

Hope that gives you a few ideas!

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
ANNEBOO's Photo ANNEBOO Posts: 2,675
5/8/18 9:07 A

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I stretch after the walk, there are times I have to do it during the walk in order for me to be able to finish .
I have real shoes with an insole to soften the step.
I drink about half a gallon of water per day.
Morning I do it when I get out of bed. I walk at a slower pace to warm up for abt 4-5 minutes.

Annie

SW = 254,4
Minigoal 1 = 241.6 DONE
Minigoal 2 = 229.6 DONE
1:st Milestone = 218


 Pounds lost: 27.2 
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OLGA18's Photo OLGA18 SparkPoints: (23,905)
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5/8/18 6:41 A

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" I stretch every night and also my calves in the morning." Are you stretching after your walk while your muscles are warm or are you stretching cold muscles at night and in the morning?



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MLAN613 Posts: 19,462
5/8/18 6:35 A

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I have 3 questions: Are you warming up? Are you properly hydrated? How are your shoes?



Meghan in Minneapolis, Minnesota, USA


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ANNEBOO's Photo ANNEBOO Posts: 2,675
5/8/18 2:26 A

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I need help!
My problem is that my calves and my quads cramp up I get that lactic acid feeling when I’m walking. (In exercise mode, not strolling the mall)
Ive been walking for about 3 weeks and started out with 5 min and now I’m up to 7-8 before it starts being bad. I stretch every night and also my calves in the morning. They are always tight. My biggest problem is that as I walk this makes my legs stiffer and stiffer and I end up walking with no flex in my foot so I hit the ground harder.
I’ve started seeing chiropractor that does dry needling in my gluteus and that helps some, but I am open to ALL suggestions you guys may have. My goal is to do a 5 K in July!

Annie

SW = 254,4
Minigoal 1 = 241.6 DONE
Minigoal 2 = 229.6 DONE
1:st Milestone = 218


 Pounds lost: 27.2 
0
9
18
27
36
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