Training your calfs.

[James R]

I have found recently that I get very tight calfs, mostly the left one, even stretching sometimes does not help. Is there anyone else with the same problem, how do you overcome it and what training should I do.:D

[ben]

more stretching. :) especially after training, and in-between training sessions.

check with a sempai that your stretching technique is effective. but basically more stretching. and very hot baths.

your calves getting tight means that you are using them well and they are responding to the unfamiliar use that kendo requires. but all that use causes the muscles to stay in a contracted state. stretching lengthens the muscle, allowing it to relax properly. this then gives you more explosive power because the muscle is working across its greatest movement range.

i also find that my forearms need the same kind of attention.

ganbatte ne

b :)

ps: hot rubs such as tiger balm, dencorub, metsal etc have no scientifically proven effect on warming-up muscles. They simply burn the nerve-endings in the skin, giving a sensation of warmth that probably has a placebo effect.

[hamish]

Ditto to Ben's comments, but in addition, try icing your calves immediately after each training (after cool down and stretches)

Get a couple of ice packs and strap them to your calves for 15-20 minutes after training. If you're able to, get in a hot bath after that for best effect.

You will be amazed at the difference this will make to your muscle recovery time.

Hamish

[Hyaku]

An unavoidable problem with the set kendo stance and technique. In the weight training room I can press nearly double with my left leg.

That stretching, cooling and warming is best. But please be careful. All these back leg muscles and tendons are all connected and an achilles problem will really do you some damage. Those muscles are constantly being ripped up and rebuilt. Could be that they need a bit of a break.

I know a really good orthopeadic surgeon but my osteopath helps me a lot more with aches pulls and strains.

Hyaku

[Hagakure]

I had this problem too. I find that what has previously been suggested is effective, stretching extra, I won't reitterate.

Sometimes its good to set a particular time to just do short exercises. I try to keep a regular schedule of stretching out muscles before I go to bed, but I see where that time frame might not work for some.

Its can be a troublesome problem. When I was just starting out, I found that my kamae stance would become sloppy and shaky just because of my calfs. I think probably the best way to develoup them is to practice continually. It is a problem that can be erased with enough practice and effort.

Sometimes I repeatedly drill going into the sankyo position to train my leg muscles. It helps if you do it enough, all though it is more centered around develouping the muscles in the thighs. This too I do on a regular basis.

Stretch extra and get good pratice. If you don't go to your dojo daily or something comparable to that (I live an hour away from my dojo so I only get out there on Saturdays) then I reccomend some home practice. It lacks the input from your sensei, but it is definently better than nothing.

Hope that helps out!

[JSchmidt]

I'll add a big disclaimer to most what is said here. If it's just for pure muscle recovery, hot and cold is good, but if you got an inflammation of the muscles/tendons, it will only make it worse!.
Use the standard injury recovery technique is virtually always safe (But if you have any doubt, contact your GP/physio), which is rest, ice and anti-inflammatories. (Aspirin and Ibuprofen are two you can get anywhere).


FWIW's, I got similar problem, although mine is a mild case of shin-splint, that I try to keep from getting worse. (With the Bowden Taikai around the corner, I'm not taking a break until after that). (Although I drop the occasional practice and go cycling instead).

Jakob

[lewis]

Try biking. The constant, but easy, cycle of flexing and unflexing the calves builds up endurance, increases blood flow, and helps stretch them out.

When I started kendo I was also racing mountain bikes and commuting on my bike a lot. Biking is great for the calves and I had no problems at all with them during that period (as opposed to my feet, which were hamburger). When I stopped racing and riding a year later for a winter, the problems arose, but went away when I picked up riding again that summer. It makes sense as, in the bike racing literature, they specifically say to ignore any weight or other specific training for your calves because they get all they need riding.

Rock/ice climbing will also ensure that they are always stretched and strengthen them considerably, too - as well as yield even greater benefits for your grip and forearm strength and endurance.

[ben]

Lots of advice!

Cycling is maybe good for cross-training, but even a cyclist will need to lengthen their calves after a long ride.

Also what was mentioned above about the difference between reocvery from general workout and recover from injury was very pertinent. Alex's cold-hot therapy is a very effective way of dispersing lactic acid from tired muscles. This is not the same as the need to stretch a muscle that is tight however. For this I think the use of ice would be counter-productive.

If you have an actual injury (like strained, torn or bruised muscles) then R.I.C.E.R. is the way to go, ie *rest* (stop training), *ice*, *compression* (wrap the ice in a wide compression bandage), *elevation* (put your feet on the furniture) and *referral* (go see the doc).

All straight out of the Sports First Aider's manual...

:)

[Hagakure]

Nice acronym ben, I'll tell sensei that one.

Someone mentioned forearms. I do 20 pushups daily to help with this.

[Kendoka]

Plenty of good advice (hi ben)

A good gentle walk shortly after a solid Kendo tr'ng is also quite useful. This may not be possible after an evening trng, but if you train through the day ?

Stretching all the muscle groups that you used in Kendo can also be helpful. I suggest this often - after a night training, go home, warm shower, food and stretch - not necesarily in that order !

Hold each stretch for 30 secs or more, and allow a progressive, unforced deepening of each stretch as you do them.

If injured - do what Ben suggests, and NO alcohol.

Richard

[David J]

I have to agree about cycling being helpful - I've been riding fairly intensively for 25years and have had no problems since starting Kendo. However I have to note that -


Originally posted by lewis
Try biking. The constant, but easy, cycle of flexing and unflexing the calves builds up endurance, increases blood flow, and helps stretch them out.


...all true except the stretching bit - cycling actually steadily shortens the calf muscles (and quads) since you do not use the full range of movement. As Ben says, a good stretching after cycling (and a little before) is a big help. Aside from this, the added fitness will help you run rings round the other kendoka :D

<rei>

Dave

[lewis]

Hagakure,

Push-ups aren't going to do much for your forearms. The only really good weight training for forearms that I have seen is the dowel-rod with the string through it attached to a (5 pound) weight. You hold the dowel-rod at either end at waist height away from the body and slowly 'wind' the string up onto the rod, thus raising the weight up in the air. Then slowly unwind the string and repeat. It's slow, boring and a killer work out.

Also, doing a lot of dumbell work away from the body (such as stiff arm raises while standing) will have a secondary effect on the forearms just from holding the dumbells out.