Fire
Joined: May 31st, '09, 14:54
Posts: 5821
Hugs: 111771
Mood: Back in my home country for the first time in 2.5 years.
Location: Wherever the wind takes me...
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I find that whenever I'm dehydrated, my calves cramp like crazy! o.o
Whenever that happens, I do calf exercises to loosen them up.
Spoiler Stand up. Go up on your tiptoes slowly. Hold for a couple of seconds. Then slowly lower yourself down onto your heels. Repeat for as many reps as you feel challenged, but not strained. (I usually go until it gets difficult, then do one more.) Then rest. Repeat for as many set as you deem fit for your strength level.
In between sets, I do ankle circles.
Sit on a chair, couch, or bed - anything comfortable! Roll your ankles ten times in one direction. Then ten times in the other. Then switch feet.
I usually do 3 sets of ten of each of those, and make sure I drink at least two big glasses of water to help flush out all of that lactic acid. (I fill a large pitcher with water and add lots of ice and lemon juice to make me more excited/likely to drink it all! I find if I have to get up to refill my glass I'm less likely to drink another glass of water, but if it's right by my side I will always pour myself another cup and end up drinking it without thinking about it.)
If I'm still feeling a bit sore, I'll dim the lights, put on some relaxing music, and stretch for half an hour.
Spoiler My lower body stretching regimen goes as follows:
~Stand up, bend at the hips and reach your arms down as far as you comfortably can, aiming to touch your toes with your fingertips. If you are flexible enough to do that, aim to place your palms flat on the ground. If you still need to make the stretch more intense, grab the back of your calves with your hands and pull your head towards your knees as far as you can.
~Sit on the ground with your legs together and in front of you, bend at the hips, and reach your arms as far forward as you can, aiming to touch your toes with your fingertips. To increase the intensity of this exercise, aim to wrap your entire hand around your ankles, and slowly lower your chest to your knees.
~Sit cross-legged, with one leg on top of the other. Place your hands on the floor in front of you and slowly bend at the hips, aiming to lay your chest flat against your legs with your arms outstretched as far as they can go. Repeat with the other leg on top.
~Sit on the ground with the soles of your feet pressed together in front of you. Hold your feet together with your hands if you have to. Bend at the hips and lean forward as far as you can, aiming to lay with your chest flat against your legs.
~Sit on your knees. Lean back so that your back, and your shins, are flat against the floor. Hold. (You may need to arch your back a bit until you have enough flexibility in your thighs to do this.)
~Lay on your back. Place one foot on the floor with your knee bent. Bend your other knee and slowly lift it to your chest. Hold. Repeat for the other leg.
~Sit on the ground with your legs apart. Bend at the hips, leaning as far forward as you can, with the aim of having your chest lay flat against the floor. Hold.
~Sit on the ground with your legs apart. Bending at the hips, reach your arm out to try to touch one of your feet. Hold. To increase the intensity of this exercise, grab your ankle and try to push your chest against your leg. Repeat with the other leg.
Hold each stretch for as long as is challenging, but not straining.
If you are too stiff/sore to stretch, I recommend a nice hot bath, or a hot steamy shower, beforehand to loosen things up!
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