Tight Calves

[Catrin]

Another thought....do you stretch your hip flexors and quads? If these are tight, they can cause an imbalance, which is generally felt in the hamstring/calf.

hmmm, and I've been noting tightness in my hammies as well, especially the one I injured two years ago.

One of the trainers at the gym has taught me some exercises that isolates my hip flexors from my quads and stretches/exercises them. He said my legs are so strong that they are dominating both flexors and glutes so he is helping me learn how isolate/stretch/strengthen. Apparently my glutes are a little weak as well but not too bad.

[Becky]

My trainer at the gym has taught me some exercises that isolates my hip flexors from my quads and stretches/exercises them.

Could you please elaborate on this? My hip flexors are an ongoing challenge for me, especially on the rare occasion that I run. I can use all of the help and good advice that I can get! Thanks!

[Catrin]

Could you please elaborate on this? My hip flexors are an ongoing challenge for me, especially on the rare occasion that I run. I can use all of the help and good advice that I can get! Thanks!

I will attempt to explain it This exercise requires a small exercise ball, the weight doesn't really matter, I just grab the 4.5 pound ball because it is small enough.

Sit in the V-Sit position (with your feet off the ground). Starting on whichever side you like, pass the ball over one leg, then between your legs to go down under and around the other leg in a weaving motion. I generally do this 2 reps of 50-60 times or until the sitting position starts bothering my lower back as it does sometimes when I am already fatigued.

I'm told this isolates the hip flexors and exercises them. Does the description make sense?

We also have a lateral trainer at my gym that has a sideways movement which I've started working with a bit. It looks kind of like a soft-stepper but the legs move in a lateral motion rather than a normal stride. It is really good for ab/adduction and I can't help but to think it is just good for the hips in general. I am slowly increasing my time on it - I've made it to an entire 7 minutes before something starts complaining - obviously this is a good machine for a cyclist as it forces the legs to do different things.

[Becky]

That makes a lot of sense- thanks for the explanation! I imagine that it's a good core workout as well. I'll definitely try this!

[Catrin]

That makes a lot of sense- thanks for the explanation! I imagine that it's a good core workout as well. I'll definitely try this!

There is another one, though it isn't really about the hip flexors - it is about taking the legs out of the crunch equation. I've been told that my legs are so strong that in any of the normal crunches my abs don't get much of a chance to actually do anything. This requires a yoga block and a stick (a broom stick would work if nothing else).

Put yoga block between knees and draw knees up towards the chest in a crunch position. Take the stick with both hands and try to touch feet with stick - apparently with the knees separated and in this position the legs cannot "help" the core out.

[Catrin]

I made a comment very early this morning on this thread that was very poorly worded - it was actually directed to differences in the space/type of workouts available between my old and new gym and not a personal judgment on my former trainer. I've removed that original comment and want to go on record regarding that. My wording was unfortunate and without knowing the context appeared to be blasting him personally, but that was far from my intention or purpose.

My former trainer was quite good and he and his wife became friends over the years. He gave me extra time and was very helpful to me in my process of reversing diabetes and becoming more bike-fit and general fitness, and I am thankful for all of his help and efforts.

[bluebug32]

I brought up my own hamstring/calf pain with my teacher (I'm studying massage, neuromuscular therapy, but we also learn active isolated stretching (AIS), sports injuries, etc). She said that pain is often felt in the back of the legs when the problem is really in the front (strengthen the back, stretch the front). She gave me two AIS stretches for the quads and hip flexors. Essentially, you're lying on your side pulling the leg back for a quad stretch and then moving the pelvis forward (so you're not in a straight line of hips to knees anymore) and stretching the hip flexors. Just hold for two seconds, release and stretch.

[Catrin]

Thanks Bluebug - that sounds very useful!