My calves are sore.. sore sore sore, and rock hard. I walked three miles today to loosen them up and stretch. When I got home I did my stretches and have been moving slowly. I can definitely feel the effects of running barefoot, but I will still do this again in a week.
How I stretch my calves
Before I head out the door I stretch my hip flexors, but I don’t stretch much cold. After about 2 miles of walking today I let my heel hang over the curb on the sidewalk, and held it for 30 seconds. I did this twice. After walking another mile, I did this again. This helps quite a bit.
When I got home I got into downward facing dog and “walked the dog,” trying to push one heel to the floor at a time. Down dog really helps me lengthen my legs.
This article was pretty helpful. I definitely think running barefoot was harder than the exercises suggested.
I haven’t foam rolled yet, but I might consider doing that too. Foam rolling can hurt so much I like to avoid it!
As long as I’m mobile tomorrow, and my calves have recovered, I will go for a walk to loosen up and then do my strength routine:
- 3 planks for 1 min each
- Squats, single-legged squats with 10 lbs,
- Single-legged squats with a band
- Sideways squats with a band
- Lunges with 5 lbs
- Warrior 3, 3 on each side
I hope I am limber enough to run Wednesday!
I’m getting a lot stronger. My muscles are absorbing shock. I know this because in the past my muscles were NEVER sore from running, but I would wake up with a sore knee. I always had joint pain, but never a sore muscle. Now, I have zero joint pain, and cramped up muscles. I’m glad I finally got my muscles working for me!