Any and all runners will have sore legs from time to time. Sometimes it's just a matter of getting over it, and sometimes it requires a little more effort.
When I amped up my running this spring I began to experience soreness in my legs and heel that was worse than usual. Of course my first instinct is to always think the world is surely coming to an end (or at least my running "career"). Once I allowed a little reason to sink/sync into my brain, I decided to try some remedies.
I am no fitness guru, orthopedic specialist, or anything beyond a middle-aged man with the ability to use Google, but following are some of the remedies I had success with to relieve the soreness in my legs and allow me to keep up with training for half-marathons.
THREE S'S -
The most basic relief might just come from these three "s" words: Simplify, soak, and stretch. I do love me some alliteration, unfortunately I feel it needs to go 'alittle' beyond. But let's start there:
Simplify:
One of the first things I like to do whenever things get stressful (physically, mentally, or emotionally) is reign things in a tad. In the case of sore legs from running - I simply run less. I started running fewer day, so I had more rest between runs/workouts, and also didn't log as many miles or try to run as hard. I added more walking, and ran slower on my runs.
Gone are my sprinting days, so it never hurts to remind myself that my advanced-age fitness really is more the proverbial 'marathon.' I'm trying to stay fit for life, not compete for accolades. There is simply no reason to force things, so keeping things simple is helpful always, but especially when sore legs/muscles come around.
Soak:
A new thing for me is soaking in the tub after workouts (especially hard ones). I like to take a hot bath (almost a steam), and I've come up with a concoction to aid in the relief as well. I honestly can't recall where I happened across it (somewhere in Google-land), but I use three main ingredients: epsom salts, baking soda, and apple cider vinegar. The epsom salts help with muscle soreness; baking soda is good for the skin and drawing out impurities; and ACV, well, it's good for everything (isn't it?). I simply use 1 cup of each and soak for 20-30 minutes if time allows. I also add about 10 drops of either lavender or peppermint essential oil - it has benefits of its own, but also helps alleviate the ACV smell. Oh, and then I shower after the bath to wash off all the cruds.
Stretch:
I have long been a proponent of stretching. I usually start my days with some simple stretches and yoga poses. Nothing fancy, but I feel it just helps to get the blood moving. I try not do anything too extreme (I don't want to damage muscles, just keep them flexible). So I start with the garland, cobra, child, and downward dog. I do these in the morning, and before and after any and every workout. I also like to bend over and hang my hands down to the floor - just because.
When my calves, achilles, and feet/heel are bothering me, I also spend quite a bit of time trying to stretch them out. I've had issues with plantar fasciitis so I spend time on the stairs (toe raises), as well as icing and massaging my feet. There is a nice pdf with tips and stretches here.
AND....
Legs-up-the-wall:
One stretch that is relatively new to me, and is perhaps one of the most helpful now, is the legs-up-the-wall pose. I read this article in Runners World and gave it a try, and I've become a believer. I didn't even realize it was a yoga pose, but there appear to be some serious benefits to practicing this even if you're legs aren't bothering you. I actually think this may have helped me recently more than anything else.
The pose is just what it says. You lay on the floor, scoot your butt up to the wall, and stick your legs in the air. It helps move toxic fluids out of your legs, and it's darn relaxing too. I try to do it for 10-15 minutes with my arms outstretched following my running for sure.
Compression:
The last thing I want to mention is compression. I use both compression socks and sleeves. They can be worn during activity to alleviate pain from common conditions such as calf & achilles strains, calf cramps, and shin splints. They can also be worn after activity as part of the recovery process from a run to decrease swelling and soreness in the foot, ankle, and lower leg.
There are differing opinions whether socks or sleeves are better, but this article sheds some more light on their overall usefulness. Personally, I don't wear them to run in, but will put them on afterward. I feel it helps my circulation - moving the blood through my legs - as well as providing some warmth following cool-down. I've also just recently started wearing these plantar fasciitis socks I wrote about earlier too. They seem to have helped.
-----
So, that's about where I am with all that. It's never too late (or early) to save your legs by simplifying, soaking, and stretching. I also use a foam roller from time to time, and when I up my workouts I will increase my protein intake - especially after workouts - but these are a few of the things I find most helpful.
Time to run along now...
No comments:
Post a Comment