 Poster: A snowHead
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Hi everyone
Hope a good bank holiday weekend was had by all.
Can anyone recommend any exercises to stretch out tight calves? I got some new boots on Sunday and the fitter noted this was something I could work on. I recognise what he said, as I am definitely guilty of skiing in the backseat sometimes (balanced on my toes and then over compensating by sticking my rear end out). Since I was a child, I've walked around on my tip-toes when I'm not wearing shoes, as it's uncomfortable to put my heels on the floor with every step. But I need to fix this if I'm going to correct my skiing posture and find the balance sweet spot 
I've been hanging my heels off the edge of a step and stretching down and I think it is helping a bit so far. Anyone got any other stretches that might help? I have found a few suggestions online but I'm having difficulty visualising them.
TIA
C
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Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
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littleclaire, those calf raises/drops sound good.
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Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
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littleclaire, try one of these http://prostretch.com I got one and it's the best stretch I've ever managed to get
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There are two calf muscles you need to stretch - soleus and gastrocnemius (?sp). One needs a straight leg, the other needs bent at the knee. There are loads of illustrations on the net.
Your problem sounds very extreme - do you wear shoes with heels all the time? If so, one obvious step is to stop! Or at least go barefoot or in very flat slippers at home.
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Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
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oh - and hold each stretch at least 30 seconds. I do 30 seconds on each of the muscles, on each leg, in the 2 minutes my electric toothbrush takes (with a useful bleep after each 30 seconds to remind me when to change).
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| pam w wrote: |
There are two calf muscles you need to stretch - soleus and gastrocnemius (?sp). One needs a straight leg, the other needs bent at the knee. There are loads of illustrations on the net.
Your problem sounds very extreme - do you wear shoes with heels all the time? If so, one obvious step is to stop! Or at least go barefoot or in very flat slippers at home. |
That's a good summary for calf stretches. Spelling spot on . Stretches will be more effective if warmed up but agree doing them during teeth brushing a good idea
Jonathan Bell
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Thanks for the replies everyone.
dobby - wasn't sure what to call that stretch but 'calf drop' sounds like a decent description.
sarah - that certainly looks like an interesting contraption. Thanks to eBay, I can get it in the UK too. Thank you.
pam w - I think I must have been searching for the wrong thing, as yesterday I could find plenty of text explaining the exercises, but no pictures. Today's search proved more fruitful. I do wear heels in the office but almost never outside. I think I should dig out some flats and wear those instead. I'm guessing the problem is more genetic, but certainly not helped by the heels. I have crazy hyper-mobile ankles in the opposite direction (can put feet flat on the floor when I sit/lie down with legs outstretched). I should have taken up ballet as a hobby, not skiing I like the idea of using the electric toothbrush as a timer too, great idea, thank you.
Jonathan Bell - I always thought it was stretches that were meant to warm you up? How can I warm up before stretching? Sorry, as you can probably tell, this is not my forte!
Just to add, before anyone gets the idea that they are 'talking' to a couch potato, I do cardio on the exercise bike a couple of times a week, I play about on rollerblades when the weather is good, and I ski 2/3 times a month in the fridge at MK. I like to think that I'm relatively fit; BMI is 19.5.
If anyone has happened upon this thread as they have the same issue, I think this site has some good illustrations: http://www.stretching-exercises-guide.com/calf-stretches.html
I'm a watch-and-learn kinda person and find pictures really useful.
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I warmup by either jogging or on an exercise bike before stretching.
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You'll get to see more forums and be part of the best ski club on the net.
You'll get to see more forums and be part of the best ski club on the net.
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Also don't forget to stretch out AFTER exercising.
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I live in a three-storey house so have normally been up and down quite a few stairs before cleaning teeth (I do it after breakfast). But I also do a series of exercises before I get out of bed - so not warmed up at all, but if I don't do them then, they don't get done. It's a habit. I hug both knees, then both separately, then do a piriformis stretch. http://tinyurl.com/pg4a8pq
Takes around 5 minutes. I do ankle circles at the same time - because these days, if I get out of bed without having twiddled my ankles I hobble like an even older woman than I am!
If your calf muscles are very tight you could find that there are some trigger points in them which will make it difficult to stretch effectively. In that case a couple of sports massages (whilst probably excruciatingly painful  ) could help a great deal.
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snowHeads are a friendly bunch.
snowHeads are a friendly bunch.
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Here is a way of keeping your calf muscles loose, that i was shown by a sports masseur after a sports massage (and yes, Pam w, it was excruciatingly painful!)
Get a old tennis ball, and while putting weight on it with one foot, very slowly roll it along the arch of your foot.
Be careful to keep the other foot firmly on the ground and stay balanced. Remember to roll the ball very slowly.
If i remember to do this a couple of times a week, it cures my tight calf muscles!
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And love to help out and answer questions and of course, read each other's snow reports.
And love to help out and answer questions and of course, read each other's snow reports.
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you can also use a foam roller of some sort on the calf muscles themselves, of course. If they've got bad trigger points just the weight of the leg will be enough to show you where they are.
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NickyJ - I think I had it the wrong way round, I'm really showing myself up here  In my defense, it's been a long time since I've done any structured exercise.. School days are but a memory. I alway stretch before and after the exercise bike, but think a few minutes of jogging prior to that will now be added into the mix. Thank you.
pam w - I'm trying to find time to incorporate the stretches into my daily routine. So far, teeth brushing and kettle boiling are suitable opportunities to do them, and I might try during advert breaks if I'm watching the TV this evening. As you say, it has to become habit. I'm wondering what, if anything, I can do while behind a desk during the working day.. that would really get things moving. Sports massage sounds a bit extreme, but I'm a big wuss, so perhaps I'll try a bit of self-guided stretching first. Have you had one yourself?
britsound - Does it need to be an old tennis ball? I have a box of brand new ones, but maybe they are too stiff? If I was to man up and go for a sports massage, is there any recovery time? Could I easily get on my skis the same/next day?
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You know it makes sense.
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littleclaire, the purpose of a warm up is to raise heartbeat and get blood pumping around the body.
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Otherwise you'll just go on seeing the one name:
Otherwise you'll just go on seeing the one name:
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littleclaire, a new tennis ball will do. You definitely shouldn't wait till you go skiing to deal with any muscle problems - if you need a sports massage, get one now, or a couple, and do lots of stretching. I had to have a couple of sessions of calf massage because of a particular calf muscle problem, caused by some ill advised and ill prepared exercise.  It was very sore, but it did the job. Think of it this way. If you don't have problematic spots in your muscles the massage will just be pleasantly sore and helpful. If you DO have such spots, it will be extremely sore, not very pleasant, but absolutely essential. If you have flexible ankles and hips you can massage your calves yourself, lying in bed. Use the heel of one foot to massage the calf of the other. You'll soon feel if you have sore spots - keep at them.
Sitting at a desk isn't too inducive to calf stretching but plenty of quick stretches for neck and shoulders. e.g. clasp fingers, then stretch up, fingers intertwined, palms up, arms straight beside your ears, and try to take the shoulder blades down into the back (ie don't hunch up).
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Poster: A snowHead
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Frosty the Snowman - I guess stretching does get the blood pumping (a little bit more than being stationary), so my approach wasn't entirely wrong. Just not quite 100% there...
pam w - Sorry, I should have been clear. I go to MK snozone a few times a month, and was wondering whether I could have a sports massage the day before. I usually do at least 3 hours on the slope (5 hours last Saturday). From what I have gleaned via Uncle Google, muscles feel tender for a couple of days after a massage so I think realistically, I would need to leave a few days in between. What do you think? As I say, I'll try some exercises myself first and see what progress I can make on my own. I'm definitley not ruling out the massage, I just want to know what I'm getting myself into 
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Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
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| Quote: |
so I think realistically, I would need to leave a few days in between
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yes, that would probably be best. My masseur also told me to do LOTS of icing on the muscle after the massage.
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Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
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| sarah wrote: |
| littleclaire, try one of these http://prostretch.com I got one and it's the best stretch I've ever managed to get |
+1. No other method gets close!
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You need to Login to know who's really who.
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littleclaire, I've learnt the hard way, I used to be fine about warming up and stretching but didn't stretch out at the end of hockey training sessions and matches.... Then ended up pulling a muscles the next time I played on one occasion despite stretching out well and from not a lot... The Physio was the one that showed me the error of my ways.
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Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
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You'll need to Register first of course.
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I thought I was pretty good at warming up and stretching calves before training.
But I managed to ping something in the left calf on the running machine this evening. Physio at 9.30 tomorrow 
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You'll get to see more forums and be part of the best ski club on the net.
You'll get to see more forums and be part of the best ski club on the net.
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littleclaire, My sports masseur comes to the house. It hurts but i was ok the next day
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littleclaire, sports massages can be incredibly painful, but they really do help. I have had a number especial while trying to rehab from one injury or another.
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snowHeads are a friendly bunch.
snowHeads are a friendly bunch.
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And love to help out and answer questions and of course, read each other's snow reports.
And love to help out and answer questions and of course, read each other's snow reports.
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[quote]
Does it need to be an old tennis ball? I have a box of brand new ones, but maybe they are too stiff?
A new one is fine, only suggested an old one, as it tends to spoil it for playing purposes.
It seems counter intuitive that rolling a ball on the soles of your feet would help your calf muscles but it really works!
After a few weeks, the progression is on to a golf ball (only for the brave)
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You know it makes sense.
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Otherwise you'll just go on seeing the one name:
Otherwise you'll just go on seeing the one name:
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Agree with others that a foam roll is great. I always foam roll calves before and after running or gym class and now take it on ski holidays as my 'luxury' item! Amazing what a difference it makes
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Poster: A snowHead
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Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
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| pam w wrote: |
| Quote: |
so I think realistically, I would need to leave a few days in between
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yes, that would probably be best. My masseur also told me to do LOTS of icing on the muscle after the massage. |
Interesting. I have a sports massage every couple of weeks. My masseuse is very clear that I should apply heat to the muscles as that is what frees them up. I sometimes pop a hot water bottle behind the tight/knotted bits and it really seems to help. Same as hot stones can loosen up muscles and so help deep tissue massage.
She was also saying this week that for normal people, icing injuries may not be the right thing to do. If you can rest, the research is suggesting that might be the right thing to do.
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Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
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Ice is good for those who are doing a LOT of exercise and training as it speeds up the flushing of lactic acid from the muscles and starts the repair of muscle tissue by opening up the blood vessels. The chilling also helps reduce swelling which also assists the recovery.
If, however, you're only doing it a couple of times a week, then the benefits of icing are far less relevant.
Either way, it's heat before and ice after
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You need to Login to know who's really who.
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IwishICouldThinkOfAFabNam - this foam roller you mention, how big is it? Presumably you are talking about one a bit smaller than the one in these pics..? http://breakingmuscle.com/mobility-recovery/what-is-a-foam-roller-how-do-i-use-it-and-why-does-it-hurt  Either that, or you have an impressive ski holiday suitcase!
feef - that's some interesting reading, thank you. I have to say, I am learning A LOT on this forum. I have started jogging around the kitchen while making a cuppa and feeding the cats in the morning before I stretch. Luckily I get up at 5:30 so I don't think I've been caught by any of the neighbours yet!
sugarmoma666 - I am coming round to the idea of a sports massage. I think I am being impatient as no tangible difference made yet by my new stretching exercises; I still really struggled to get my heels down on Saturday. The ProStretch hasn't even arrived yet, so think I should give that a fair trial before subjecting myself to any torture.
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Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
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I still really struggled to get my heels down on Saturday
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can you walk round barefoot in a normal way (ie with heels striking the ground)yet? Walking barefoot all the time in the house might be beneficial. From what you say you've had this problem for years and years - it's not going to be fixed in a week.
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You'll need to Register first of course.
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Hi pam w - yes, I do strike the ground with my heels when I'm walking, most of the time. I just tend to revert back to tip-toeing subconsciously, especially first thing in the morning and whenever I'm barefoot. Lightbulb moment - I might dig out some old flat pumps to wear as 'slippers' around the house, as having shoes on does seem to encourage me to walk more flat-footed. Unfortunately, I've been walking like this for the best part of 30-odd years.. so as you say it will take time. I must be more patient, I must be more patient...
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| Quote: |
I might dig out some old flat pumps to wear as 'slippers' around the house, as having shoes on does seem to encourage me to walk more flat-footed
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good idea. And try to wear the flattest possible shoes all the time. Good luck. 
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FAQ
Thanks to 
I've read that the tighter the muscles are, the more sore it is. I'm wondering if I'll be able to drive home afterwards! Lol!
