Calf Rest
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Invacare Wheelchair Elevating Foot Leg Calf Rest Pad |  |
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US $39.72 | 25d 23h 28m |
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Hermell Wheelchair Foot/rest Feet Calf Cushion Pillow | |
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US $25.07 | 10d 19h 45m |
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Invacare 18" Wheelchair with Removable Leg/Calf/rests | |
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US $145.05 | 13d 18h 50m |
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Calf Rest
my calf muscles are killing me after the gym. what ahould i do stretch them or rest them? i went last night?
I'm going to assume you just started going to the gym. The soreness you feel will go away after you rest for a few days, let your energy systems restore themselves and your body reaching homeostasis again.
A few things to consider:
Make sure you get proper rest before you work out again. If you go again before you're fully recovered, you'll start affective yourself negatively. You'll start becoming over-trained. Nothing good can come of that.
Make sure to warm up properly. I'll talk about that in a minute.
Make sure to use proper technique when you're working out. Don't work out until exhaustion, usually technique starts to break down before that. When that happens, greater chance of injury.
Make sure to stay hydrated before during and after, and also, keep in mind that proper post-workout nutrition helps speed recovery so you maximize your training sessions and are fresher for the next one.
The general rule of thumb is a 2-1 carb to protein ratio within 30 minutes following your training session.
This can come in the form of a drink or whole food, but since most people do not like to eat immediately after their workout and are usually away from home when training, the drink is easiest way to get these nutrients.
Static stretching reduces speed, power, force production, and doesn't decrease (can actually increase) the chance of injury.
What you want to do is a dynamic warm up. Either biking or jogging, running, for 7-10 minutes (more or less depending on the person), or if you're doing sports:
High knees
Butt kickers
Side shuffles (feet nearly touch in between each rep)
Backwards running
Lunges (get low)
Karaokes
Arm Swing, circles
Running, sprints
Push ups
Or even a hot shower for 10 minutes. The goal is to raise the body temperature 1-1 1/2º C.
Now, why is that?
"When muscles are stretched beyond natural voluntary ranges of motion, the muscles and tendons are stretched unnaturally. Excessive stretching damages tissues and promotes inflammation [which is really bad if you're going to start lifting or doing explosive movements (ie. sports)]" (Yang, Im, & Wang, 2005). Continual stretching can lead to "lengthened" muscles. That condition leads to two performance altering states.
1) The range of movement of the joint about which the lengthened muscles gird is increased. That results in the range of effective contraction of the muscles being altered. Maximum muscle performance will have to occur in a different range of motion to the original natural range. IF a lengthened muscle is required still to perform in the orginal natural range, then performance in that range will be reduced because of the extra stretch. Maximally lenghtened muscles about a joint are associated often with a loosening of the joint. Increased leaxity can expose the joint to increased injury through collisions or simply through maximum efforts. Intra-joint movements can also stimulate aggravations to other structural tissues as well as bony structures.
2) If continued for a long time, muscles, tendons, etc... will start to loose some of their elastic properties, which would further decrease power and speed.
From The Science and Art of Baseball Pitching (which in this section, discusses why one wouldn't want to stretch, and the literature out there that supports it), 44.4: "Running economy is actually improved when muscles are stiff. Craib, Mitchell, Fields, Cooper, Hopewell, & Morgan (1996) concluded running economy needs natural tightness in lower leg muscles and connective tissues to maximize the storage and return of elastic energy, and reduce the need for stabilizing activity. Continuing with the theme that the elasticity of muscles needs to be preserved for high performances, Jones (2002) attributed running performance to metabolism in the muscles and stiffer musculotendinous structures that facilitate a greater elastic energy return during the shortening phase of the stretch-shortening cycle. A certain level of muscle stiffness preservs the storage and return properties of elastic energy that can be used to generate energy in an activity. The contribution of elastic energy to overall muscle performance is as much as 25-40% (Cavagna & Margaria, 1966; Cavagna, Saibene, & Margaria, 1964).
Nelson, Driscoll, Landin, Young, and Schexnayder, (2005) found that stretching before sprinting, slowed 20-meter sprint times. A review of data-based investigations led to the conclusion that stretching did not improve performance capability (Ingraham, 2003)."
After absorbing all of that, just take a hot bath, relax, take some advil if it's really bothering you, and once you feel recovered, go at it again.
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Invacare Wheelchair Elevating Foot Leg Calf Rest Pad | |
|
US $39.72 | 25d 23h 28m |
|
Hermell Wheelchair Foot/rest Feet Calf Cushion Pillow | |
|
US $25.07 | 10d 19h 45m |
|
Invacare 18" Wheelchair with Removable Leg/Calf/rests | |
|
US $145.05 | 13d 18h 50m |
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No items matching your keywords were found.
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Invacare Wheelchair Elevating Foot Leg Calf Rest Pad | |
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US $39.72 | 25d 23h 28m |
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Ottoman 3.5 Human Touch Foot Rest Calf Massage Massager | |
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US $349.95 | 25d 10h 54m |
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CALF HAIR TRADITIONAL ARROW REST STRIKE PLATE RECURVE SPECKLED RUST COLOR | |
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US $4.25 | 2d 12h 45m |
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Antique KOKEN Barber Chair Calf Rest w/ reclining bracket 527N | |
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US $44.99 | 22d 10h 51m |
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WHITE CALF HAIR ARROW REST AND STRIKE PLATE ARCHERY | |
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US $4.95 | 16d 7h 36m |
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Big Buddha Brown 'Rest' Mid-calf Lace-up Boots 10 | |
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US $24.97 | 17d 7h 47m |
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CALF HAIR TRADITIONAL ARROW REST STRIKE PLATE RECURVE | |
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US $4.95 | 10d 4h 47m |
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CALF HAIR REST ARROW REST & PLATE Recurve Bow Archery R | |
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US $4.99 | 15d 7h 4m |
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CALF HAIR TRADITIONAL ARROW REST STRIKE PLATE / BLACK | |
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US $4.95 | 15d 2h 26m |
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Hermell Wheelchair Foot/rest Feet Calf Cushion Pillow | |
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US $25.07 | 10d 19h 45m |
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Atlantic Walruses, Including a Calf, Rest on an Ice Floe $39.99 Norbert Rosing Atlantic Walruses, Including a Calf, Rest on an Ice Floe - Photographic Print |
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A Female Atlantic Walrus and Her Calf Rest on an Ice Floe $39.99 Norbert Rosing A Female Atlantic Walrus and Her Calf Rest on an Ice Floe - Photographic Print |
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A Female Atlantic Walrus, and Her Calf Rest on an Ice Floe $39.99 Norbert Rosing A Female Atlantic Walrus, and Her Calf Rest on an Ice Floe - Photographic Print |
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The Rest $11.49 The Rest |
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No Rest $12.49 No Rest |
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Rest $11.49 Rest |
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Calf $29.99 Steve Epstein Calf - Photographic Print |
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The Calf $14.99 Carl Ellie The Calf - Art Print |
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Folding Rocking Leg Rest. $19.99 Folding foot stool with upholstered and padded calf support.Wooden frame and rocking rails to aid support.Raises feet approximately 20cm from the floor or can be used folded to give a 12cm foot rest.Folds for easy storage.Size H36, W29.5, D56cm.EAN/MPN/UPC/ISBN: 5016319255999. |
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At Rest $34.99 At Rest - Giclee Print |
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TAPTECH BACK AND SHOULDER MASSAGER
