Daily Exercise

[Jenna-maria]

today i gonna go 3 hour hiking!!!!!!!!! could not be more excited.

 

[Deleted member 36123]

^ Wow that sounds fun!!

 

[shoegal2183]

today i gonna go 3 hour hiking!!!!!!!!! could not be more excited.

Fun! Have a great time.

 

[handbag Whore]

So I definetly pulled my calf muscle yesterday during a run...anybody have any advice to help with a speedy recovery??

 

[Deleted member 36123]

^ Oh you poor thing! I hope it gets better soon! I find physio always really helps but it can be pricey

- 40 minute semi final game for touch football (So much running!)
- 30 minutes strength exercises (situps, crunches, weights, leg lifts etc)

 

[SirSunday]

So I definetly pulled my calf muscle yesterday during a run...anybody have any advice to help with a speedy recovery??

Oh no! For me, ice and massage have worked, as well as refraining from running for at least 5 days, and not overexerting my leg (i.e. just stick to sitting, standing, and walking briskly.)

http://www.runnersrescue.com/Running_Calf_Pain_Strain_Injury.htm

Calf Strain and Running

​

Location​

Back of the lower leg. The calf muscle is made up of three muscles. The two heads of the gastrocnemeius and the soleus. Usually runners complain of a dull aching pain and in severe cases a sharp intense pain. ​

How it affects your running

If you have a partial tear or complete rupture of the calf muscle then running will be impossible for 4-12 weeks depending on the injury. If you are suffering from inflammation of the muscle then you can resume training after 7-10 days.​

Causes of Calf Pain

Ineffective warm up and warm down routines can lead to calf strains. Excessive hill work and a sudden increase in mileage can cause a calf strain. Many runners carry on running even after the initial signs of a calf strain. They adjust their running stride to increase the forefoot foot slap and decrease heel strike. This further exacerbates the condition. ​

Calf strains can be caused by dehydration. Many runners don’t adequately hydrate. Deficiencies in calcium, trace minerals and magnesium can also lead calf strains. Therefore we would recommend to ensure adequate water intake and multi minerals.​

One of the most common causes is a condition called over pronation. Over pronation basically means that your feet are rolling over too much as you run which causes excessive pressure on the calf muscle and achilles tendon.
​

Treatment of Calf Strains

Initial treatment should consist of an ice pack. Some runners prefer to use a wet towel that has been in the fridge. We recommend you use commercially availableice packs for focused pain relief. Anti-inflammatory such as Ibrobrufen will help to reduce the swelling. Please note this should be taken with meals and never before running.​

We would recommend complete rest for 5 days for a mild calf strain and then a gradual increase in mileage. Massaging the calf also helps to speed up recovery.
​

CALF STRETCH

Stand with your hands against a wall and your injured leg behind your other leg. With your injured leg straight, your heel flat on the floor and your foot pointed straight ahead, lean slowly forward, bending the other leg. ​

You should feel the stretch in the middle of your calf. Hold the stretch for 10 to 15 seconds. Repeat the stretch six to eight times. This stretching exercise may be helpful for Achilles tendonitis, plantar fasciitis and calcaneal apophysitis.
​

​

 

[shoegal2183]

Since my gym membership is up I tried out the free pool in my neighborhood tonight and it was actually nice..I was the only person in the pool!!

24 laps
free, back, breast, kick

 

[SirSunday]

^ solid cardio, my dear

Planning on doing some running. How long do I have to run for it to actually take effect?

Depends on what your short-term or long-term goals are - is this for weight management? or for recreational running? or in preparation for an event or sport?

cutxpaste, Carrme, Jenna-maria, Chrisdesigner, shoegal2183, sYdNeY__, *Kristina* - what can I say, but SUPERB work

handbag wh*re, wishing you a speedy recovery

For our tFSers who are lurking this thread......POST...you know you want to.

Today: 20 minutes of weight training this morning - bicep curls, preacher curls, dumbbell thingies..overhead lifts, etc.

day at work, so this afternoon: ran 4.4 miles in cool temperatures.

 

[Deleted member 36123]

^ Aww thanks so much That's sweet!

I feel so much better already! I'm getting my abs of steel back!

Great job on your exercising!! Very inspiring!

 

[spiritedwildfire]

2.5 mile run/walk on treadmill
30 weight machine circuit

 

[cutxpaste]

ran around the block
walked 2 miles

 

[handbag Whore]

Oh no! For me, ice and massage have worked, as well as refraining from running for at least 5 days, and not overexerting my leg (i.e. just stick to sitting, standing, and walking briskly.)

http://www.runnersrescue.com/Running_Calf_Pain_Strain_Injury.htm

Calf Strain and Running

​

Location​

Back of the lower leg. The calf muscle is made up of three muscles. The two heads of the gastrocnemeius and the soleus. Usually runners complain of a dull aching pain and in severe cases a sharp intense pain. ​

How it affects your running

If you have a partial tear or complete rupture of the calf muscle then running will be impossible for 4-12 weeks depending on the injury. If you are suffering from inflammation of the muscle then you can resume training after 7-10 days.​

Causes of Calf Pain

Ineffective warm up and warm down routines can lead to calf strains. Excessive hill work and a sudden increase in mileage can cause a calf strain. Many runners carry on running even after the initial signs of a calf strain. They adjust their running stride to increase the forefoot foot slap and decrease heel strike. This further exacerbates the condition. ​

Calf strains can be caused by dehydration. Many runners don’t adequately hydrate. Deficiencies in calcium, trace minerals and magnesium can also lead calf strains. Therefore we would recommend to ensure adequate water intake and multi minerals.​

One of the most common causes is a condition called over pronation. Over pronation basically means that your feet are rolling over too much as you run which causes excessive pressure on the calf muscle and achilles tendon.
​

Treatment of Calf Strains

Initial treatment should consist of an ice pack. Some runners prefer to use a wet towel that has been in the fridge. We recommend you use commercially availableice packs for focused pain relief. Anti-inflammatory such as Ibrobrufen will help to reduce the swelling. Please note this should be taken with meals and never before running.​

We would recommend complete rest for 5 days for a mild calf strain and then a gradual increase in mileage. Massaging the calf also helps to speed up recovery.
​

CALF STRETCH

Stand with your hands against a wall and your injured leg behind your other leg. With your injured leg straight, your heel flat on the floor and your foot pointed straight ahead, lean slowly forward, bending the other leg. ​

You should feel the stretch in the middle of your calf. Hold the stretch for 10 to 15 seconds. Repeat the stretch six to eight times. This stretching exercise may be helpful for Achilles tendonitis, plantar fasciitis and calcaneal apophysitis.
​

​

Thanks so much!
and thanks to you as well sYdneY__!!

 

[baddabling]

saturday:
3 hours of horseback riding

sunday:
3.5 hours of horseback riding

monday:
5 miles of walking

 

[Jenna-maria]

the hike was wonderful, weather was fine i was around my frieds and did have lot´s of fun. we were super tiared after that butmanaged make pancakes and waffles with berries and whipped creame. yammmy. anyway, i was planning not to work out today but i still get to super spinning for 50min & core workout for 30min+ at work i had super busy day, walking walking walking.

 

[Chrisdesigner]

So I definetly pulled my calf muscle yesterday during a run...anybody have any advice to help with a speedy recovery??

In addition to SirSundays excellent post, i will include this :

A visit to a physician and or a physical therapist is recommended to ensure in fast rehab.

Calf strains may be minor or very severe and physician grade the injury according:

• Grade 1 Calf Strain : The muscle is stretched causing some small micro tears in the muscle fibers. Full recovery takes approximately two weeks.
• Grade 2 Calf Strain : There is partial tearing of muscle fibers. Full recovery takes approximately 5-8 weeks.
• Grade 3 Calf Strain : This is the most severe calf strain with a complete tearing or rupture of muscle fibers in the lower leg. Full recovery can take 3-4 months and, in some instances, surgery may be needed.

Typical rehab for a calf strain depends upon the severity of the injury, and includes the following.

1. Rest the muscle. Avoid activities that cause pain. Avoid impact activity or excessive stretching (no running, jumping, or weightlifting). Do not return to your sport until you are pain-free.
2. Passive Stretching. When acute pain is gone, begin stretching the muscle moderately with passive range of motion stretching. Gently pull your foot and toes up with legs straight if possible to stretch the calf muscle. Hold for 10 seconds and repeat 5 to 10 times.
3. Active stretching. Pull your foot and toes up (using the muscles in the front of your leg) to stretch the calf muscle. Hold for 10 seconds and repeat 5 to 10 times.
4. Progressive Strengthening Exercises. Start with exercise tubing or a band and hook it under your toes and press down gently using light resistance. Point your foot down against resistance and then slowly return to the start position. Do 10 reps, rest and repeat 5 to 10 times.

The goal of rehab is to return to normal activity as quickly as possible without any long-term effects. If you return too soon, you risk developing a chronic injury. Keep in mind that everyone recovers at a different rate, and your rehab needs to be tailored to your needs and your progress not the calendar.
You can when you meet the following conditions:

• You have your physician’s “okay.”
• You are pain-free.
• You have no swelling.
• You have full range of motion (compared to the uninjured side).
• You have full or close to full (90 percent) strength (again, compare with the uninjured side)
• You can jog straight ahead without pain or limping.
• You can sprint straight ahead without pain or limping.
• You can jump on both legs without pain and you can jump on the injured leg without pain.

The first treatment is RICE (Rest, Ice, Compression. Elevation.). Wrap the calf to keep the blood from pooling in the foot, and keep it elevated for the first 24 hours to reduce swelling . Anti - Inflammartory medication may help reduce pain. Eventually, the muscle reattaches to the tendon; however, and the calf is often shorter than before the injury and prone to repeat injury.

 

[StellaMare]

1 hour poweryoga

 

[Chrisdesigner]

Today, warm up, stretch.
Twelve sets of dumbbell bench press.
Four sets of pull overs.
Four sets of dumbbell flys.

Fantastic work everyone.....

 

[SHSH]

1 hour and a half of bikram yoga, it is amazing for me.

 

[missworld]

45 minutes pilates (mtv pilates dvd)

 

[adorefaith]

30mins treadmill today..jogged for 20, power walked for 10 [not in that order] .
and 15mins stretching