Expert: Ken Alan - 6/29/2005

Question
Hi there,I am currently starting to jog and I find that my muscles are pretty tight(and my calves are pretty big-sized compared to my upper body,inproportional) after jogging even after a day's rest.What kind of stretching exercises can I do to relieve it?

Also,I would like to ask if there is any right technique to jog so that my calves will not increase or decrease in size?

Will stretching of my calves before and after jogging extensively help reduce it?

Thanks

Answer
Hi Angeline,

Glad you started jogging.  Your calves aren't though.  That's why they are saying "ouch" to you.  You're doing too much too fast.  Give your muscles a few weeks to get conditioned.  They tighten up because they  are not used to being used as much as you are using them.  If you're jogging for 30 minutes for example, cut down to 15 minutes, and work up to 30 minutes in a months time.

Stretching might definetely help diminish muscle soreness from muscle tightness.   Stretch your calves lightly before jogging, 2-3 times each leg, for 5-10 seconds at a time.  Stretch after jogging, 1 time each leg, 45-60 seconds per calf.  A good calf stretch:
- position yourself as if you were to step down backwards off of a sidewalk curb to the street.
- stand at edge of curb with toes on curb.
- separate feet about 8 inches from each other.
- let your left heel slowly drop down over curb/step by bending your right leg a bit.
- keep left leg straight.
- you should feel a stretch in your left calf.
- repeat other side.  you could also do this on stairs.  I always do this when riding up escalators!

Hope this helps.