Achilles/calf muscle problems

[kirstyscooby]

Hi Cathe,

Best wishes for your pregnancy!

I love your workout videos! My program includes BodyMax 2-3 times per week, and one of your other all-step workouts such as Rhythmic Step, IntervalMax or PowerMax 2 times per week.

I was wondering what can you recommend for sore achilles/calf muscles? I have recently changed my shoes from regular crosstrainers, to Rykka aerobics shoes as I thought that this was the problem. I find that I can keep up ok with your workouts, but my achilles and calf muscles start to hurt midway through (especially in BodyMax and the first section of Cardio Kicks - the side to side shuffle with side/front/back jabs part especially).

I am 5'4" and currently weigh 64kg. I have 12kg of weight to lose to reach my goal and I'm unsure whether it is the excess weight causing the problems. (Sorry, I'm not sure what that converts to in pounds - in New Zealand we follow the metric system).

Please can you advise me?
Kind regards,
Kirsty.

 

[Cathe Friedrich]

Hi Kirsty! It sounds to me like an overuse injury is developing. You need to vary your types of cardio activities more often as to use your muscles in different ways. But for now, the soreness is already there, so you need to deal with that immediately.

Ice your achilles 3 times per day (about 20 minutes a session), then let it thaw a bit and stretch it out (calf stretch) holding your stretches for a minute to two minutes, followed by an anti-inflammatory (such as ibprofin)with each ice period. Do this for one week straight. During this week, do not do ANY activities which aggrivate your achilles (not even the slightest bit). This will take a bit of homework to find out what you can do but it is very important. Perhaps do only the upper body toning and ab work of Body Max and only the grounded non-impact kicks of cardio kicks. Pretty much any move which has you pushing off (like stepping), jumping, or walking with quick directional changes or shifts in your body weight will aggrivate your achilles, so stay away from them.

After a week off, come back very slowly, stopping any activity and coooling down just as soon as you feel any discomfort in your achilles or calf. Eventually your cautious approach will pay off and you will be able to finish the full workout.

It is so important for you to do a variety of activities so that you do not "wear of path in your joints". Also, mix high impact activities with low impact activities. Weight training is also something that will help with weigth loss and definition yet be less impact oriented. Finally, eat a very clean and balanced diet. Take care and good luck!

 

[kirstyscooby]

Hi Cathe,

Thankyou for taking the time to reply to my post. I will go through your suggestions and let you know how I get on.

Actually I am off on holiday in a week's time and was worried that I would only beable to go walking for exercise. It sounds like this will be a good idea!

Thanks again,
Kirsty.