After walking the 11 miles in the pouring down rain yesterday, I felt very weighed down, but I kept my normal pace (a little under 15 minute miles walking) and I felt pretty good. My clothes were DRENCHED (dry fit can only take so much) and I was wearing long pants. By the end, my legs were getting more difficult to pick up. Today, my ankles are incredibly tight and sore. Are there certain stretches or things that will help them to feel better? And yes, I learned to not wear long pants for these rainy walks I am very excited for Helvetia, I just don't want my ankles to feel this way!

Thanks!



My info:
What is your training goal full/half etc.? Undecided until after Helvetia

Are you a walker, runner or mix? I mostly walk, but will run a bit (slowly) from time to time.

How long have you been training as a walker/runner? This is my first year with Portland Fit. I spent the past few summers walking, but the longest distances I got up to were about 8 miles.

What is your current injury? Super sore, stiff, ankles

How long it’s been a problem? This morning

What makes it worse? Movement

What is your height, weight, shoe size? 5' 3 1/2", 150 lbs, 7 1/2 shoe (but wearing an 8 1/2)

Have you had any treatment? If yes, what was done? Gently trying to get some movement, rolling my ankle from side to side when sitting.

ZagMama
Congratulations on your 11 miles! Sounds like it's the furthest you have ever gone and it makes sense things are tight. Hopefully you have been participating in the "cool down" stretches that are performed with the group on Saturdays and that you incorporate them into your daily regime.

Although your calfs/ankles are tight, I'm willing to bet EVERYTHING from the waist down is as well. If you cut and past this link into your browser, you will find 4 youtube clips of yours truly going through the stretches.

http://www.youtube.com/watch?v=EP77LvO1BG4


Standing calf stretches with the leg straight and bent are absolutely necessary and very helpful.

Dr. Greg

Thanks for the response Greg,

I felt surprisingly good following the walk and nothing bothered me until the next day. My hips are usually bit sore after our walks, but this one wasn't hilly...so I think that helped My ankles and shins are all that were bothering me. I did not stay for the stretching or seminar following because I was so drenched. We got back to Beaches at 8:45 and I started getting cold when I wasn't moving and just didn't have it in me to wait the 30 minutes while I was drenched. I went home and took a hot shower and then did the stretching routine, my ankles just feel like they took a beating. I will watch these stretching videos right now and will use them when I finish my walk tomorrow. Hopefully everything will loosen back up by Saturday, today's walk was not as enjoyable as usual!

Thanks,
Rose

ZagMama
Make sure your recovery days are exactly recovery days. Sleep. Stay hydrated and maintain a balanced diet. Again, this was the longest you have walked and your feet, ankles, and lower legs took care of business for you. Take time to take care of them.

Let us know how things go or if you have any questions

Dr. Greg

PS Soaking your feet/ankles/and calfs in cold tap water for 10 minutes is great for controlling lower extremity inflammation. It makes you feel like you "have new legs" after

Thanks! Today I felt AWESOME at Helvetia and had my best time to date for my average mile! I am going to try that cold soak.