and is the pain actually a good sign? should i just keep on running through the pain barrier?
After excercise? stretch. How do you mean “keep running through the pain barrier”? your question says “after” you excercise….a bit confused!
Stretch your calves as so:
1. stand on a step, one foot flat on the step(left) , the other (right) with the heal over the edge.
Keep the tight leg straight, and bend the left leg so you fall forward- therefor stretching the back calf.
Hold for atleast 30 seconds- the optimal time for streching is 2 minutes- every time you feel the strech subside, pull your right heel down further, bend the knee on your left leg (keeping the left foot flat on the floor all the time).
2. With your back heel still over the edge of the step, and the front leg flat on the floor, bend the back knee- but here is the tricky part- make very sure that your heel does not go upwards- this will give a slight pull lower down on your calf and will help prevent shinsplints.
3. Stand on one leg, bend the other leg, knees touching, hold the bent leg-heel to your bottom, lean into the stretch, this will help your quads.
4. Place one foot flat on the ground (left).
Place the right foot infront of you about hip length away.
Both legs straight, back straight, lean forward-if you want you can bend the back leg. you should feel the stretch at the back of your front leg.
Change sides and repeat.
Stand with both feet together- if you have trouble balancing, take the heels a tiny bit apart so your balancing on three points: each heel and the toes.
Keep your legs straight and back straight and fal foward as if you are going to touch the floor- this should stretch the back of your legs. Do not worry if you cannot touch the ground- and be aware it is easy to overstretch your hamstrings this way- so if you feel to much tension, bend your knees or do not press your hands as close to the floor.
Sit on the floor, back against a wall, place your knees pointing outwards and your feet touching- with the soles of your feet touching, your out side of knees as close to the floor as you can, keep your back straight.
If you feel this is not enough, lean your back forwards- keeping your back straight and the soles of your feet touching thoughout- try to also keep your knees as close to the ground also.
This will help the hip flexors.
Stretch all the way upwards, feet pointed/on the toes, and stretch your arms above your head, hold for 30 seconds, release and bring your hands down, bend your knees, then repeat, stretch upwards again, legs straight, arms straight and above your head, breathe in, hold, release.
If you have any repetative injuries, rest the area by not doing any excercise to make it worse for atleast a week, then go back again slowly to what you were doing. At the first sign of pain, hold of again- this time for 2 weeks.
If the pain continues- see a doctor, they can refer you for a scan to make sure if it is not serious.
on: 22nd January 09