How to start slowly…….

[Type R Tom]

I play basketball weekly for a team at a local level and have done so for a long time, this year however I’m picking up more and more injuries all relating to my calf muscles.

I want to keep playing until for another 5 years (and possibly beyond) and getting older I realised that my normal few stretches and a bit of running then driving straight home wasn’t gutting it anymore. It’s time to do a bit more than my once a week match/”training”.

The problem is I’m on the powerfully built side of things, 6ft2, 18.5 stone with rugby player legs. I’m not fit but not unfit. I’ve completed the RideLondon 100 (cycle ride) 3 times; including last year with practically 0 training I completed 2 x 100 mile rides last summer, although a bit slow.

I’ve done a few small fitness tests in the gym I recently joined, this included swimming 100m in 2 minutes, running 2km (treadmill) at 11kph and cycling (gym bike) 5km at 35kph.

The problems begin when I start pushing myself beyond what I can do easily, i.e. sprints and small jogs. I end up straining my calves; I spoke to a mate who is a physio and he thinks I have tight calves that I need to keep stretching but also need to work on the rest of my legs as it’s all linked.

Part of the problem I know will be my weight, I’m probably putting too much strain with an explosive sport on my calves but they are the only issue I have. Back, knees, hips etc. are all absolutely fine. So need to do some weight but I love my food and social beers.

I’m not sure what I’m asking; I think I’m after any tips on how to build up without damaging myself. I’m just sick of building up some fitness, pushing myself harder, getting an injury and going back to the beginning.

[RTB]

I'd be tempted to get your physio friend to recommend a stretching routine and then maybe try one of the couch to 5k type apps. These couch to 5k apps are designed to slowly build people's cardio up without them overdoing it. Your problem doesn't sound like cardio but tendon/muscle strength/endurance, which a slowly built up 5k training programme might help with.

Losing weight will do wonders as well.....

[Type R Tom]

RTB said:

I'd be tempted to get your physio friend to recommend a stretching routine and then maybe try one of the couch to 5k type apps. These couch to 5k apps are designed to slowly build people's cardio up without them overdoing it. Your problem doesn't sound like cardio but tendon/muscle strength/endurance, which a slowly built up 5k training programme might help with.

Losing weight will do wonders as well.....

Yep, I do hope to have a word with him and get a plan. I did once do a 0 - 5k training plan using the zombie run app and quite enjoyed it but the same problem occurred. I think because of basketball I have trouble jogging as I mainly sprint or 3/4 pace when playing. When out running I struggled with a slow pace which was fine on the short runs but once we pushed on further I ended up pulling things again. I did manage 5k with 80% run 20% fast walk before the inevitable injury struck.

[Peanut Gallery]

Not much help, but at 6 foot and 15 stone after an hour of a 5 a side game my calf muscles are complaining.

I have torn my right one properly twice, this one causes the most grief. Lots of stretches have been given to me, and they do help, so chat to the physio and do the exercises and stretches. - the one that helps me the most is putting my toes on a step and stretching my heels below that level.

[J4CKO]

Sounds like you just need to lose weight, at over 18 stone, unless you are the rock (also about 18/19 stone) you are overweight, not having a go, just based on my experience, I am just over 6ft and peaked at 18 st 2 a while back, now back to just over 15 stone and still carrying some flab, I do some strength training so by no means a weed, I cycle most days as well.

You can explain a away a stone or so as "powerfully built" but unless a real wall of muscle its time to go shed a few pounds, join the Phatfighters thread and join in, with all that exercise you would soon be down to a weight where you arent carrying the equivalent of a five year old kid wherever you go and things will get a lot easier, become the "Club Sport" version of yourself

[Type R Tom]

I think we all know powerfully built is PH vernacular for overweight and I need to lose a bit (probably lots). However I’m never going to be skinny, particularly with 50cm calves (a lot of trousers/jeans I can’t get past my legs) and even bigger quads I’m going to struggle to get on the BMI scale.

The problem is I like my food / beer so looking to lose weight through exercise but I can’t exercise if I keep getting injured. I am fully aware that most weight loss is in the kitchen, not the gym though.

I think it’s just come to a head this season, I can’t keep going the way I am. I know what I need to do, lose some weight and get those calves stretched!

[J4CKO]

Type R Tom said:

I think we all know powerfully built is PH vernacular for overweight and I need to lose a bit (probably lots). However I’m never going to be skinny, particularly with 50cm calves (a lot of trousers/jeans I can’t get past my legs) and even bigger quads I’m going to struggle to get on the BMI scale.

The problem is I like my food / beer so looking to lose weight through exercise but I can’t exercise if I keep getting injured. I am fully aware that most weight loss is in the kitchen, not the gym though.

I think it’s just come to a head this season, I can’t keep going the way I am. I know what I need to do, lose some weight and get those calves stretched!

You can do it, it really isnt that hard, loads of knowledge and support on here.

I was listed as Obese on the BMI scale, just merely overweight now, but the BMI scale for me at six foot is 9 st 10 to 13 st 3, I am still two stone above the top end but feel great and look a lot better than I did, I am more or less happy and am not looking to get into that range, just maybe a little nearer, I want to be 14 stone or so.

Perhaps start by listing what you currently eat on an average day ? sounds like you have the exercise well covered, remember this weight goes on over years and if you put your mind to it. It will come off a lot quicker than it went on, will still take a while, but six months or less could have you more or less where you want to be.

You can do it, visualise yourself in a years time, it is amazing what you can do in a year, probably a lot less.