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Treatment for Lower Back Pain For Drivers In Norwich.

Back disorders are the most common form of ill health at work. The exact cause of back pain is often unclear but back pain is more common in jobs that involve driving, especially over long distances or over rough ground. Driving exposes the vehicle’s occupants to whole-body vibration that may include the shocks and jolts that are believed to increase the likelihood of injury or pain in the lower back.

Treatment for lower Back Pain For Drivers in Norwich

We all lead active lives and being human there is chance we can injury our selves suddenly or over a period of time. Many reports from bodies such as the HSE state lower back pain form “Driving related work state”.

Back disorders are the most common form of ill health at work. The exact cause of back pain is often unclear but back pain is more common in jobs that involve driving, especially over long distances or over rough ground.

Driving exposes the vehicle’s occupants to whole-body vibration that may include the shocks and jolts that are believed to increase the likelihood of injury or pain in the lower back.

The effect of vibration on the human body, another report commented.

“One of the most commonly reported a pathological effect of “Whole-body vibration is back pain.”

Back pain is a common complaint for heavy vehicle operators, motor vehicle passengers, armoured vehicle drivers and helicopter pilots. Although there are a number of confounding factors such as age, physical condition and working posture, many studies have reported that driving and heavy equipment-operating occupations show an elevated risk for back disorders

It has been suggested that repeated and prolonged exposure to vibration can lead to serious back problems such as herniated discs or premature degeneration of the spinal vertebrae.

Prevention and quick intervention is the answer

Neuromuscular Techniques with Sports Injury Therapy is excellent, for the release of muscular tension to a very deep level combined with the “Bioneuro “ system it works to the core of your body, to relieve tension and stress after a day behind the wheel !.

Here is a comment from one of our clients

“Having been a driver for the last 5 years and driving around 1200 miles per week, I had recently began to suffer with lower muscular back pain, shoulder pain and stiffness.

After chatting with my friend, he had been treated by Steve, I went to see him myself about my my back and shoulders he treated me with the Bioneuro and Sports Injury Therapy to break down the knots, to help increase my range of motion.

The treatment itself had immediate effect and since then I have had no discomfort at all. I have also seen Steve for treatment on my left hip which has given me pain for many years due to weight shifting from a Cruciate ligament football injury.

This treatment is on-going and has made a significant improvement. I would highly recommend Steve Kirby; he is a friendly, caring and thorough professional

Many thanks’ Steve!”

Choosing The Right Therapist ? By Jacqui

How do you choose the right Therapist?

What is the point of the first consultation?

Why do they ask so many questions?

How do I know they are insured?

Is it confidential what we talk about and my treatment ?

These are questions that even if they don’t ask out loud, people will be asking themselves, I know I did.

Choosing a practitioner

It is important to choose a Qualified Sports Injury Therapist or Qualified Massage Therapist, that has undertaken all the necessary training, to understand the theory and practice of Injury Therapy or Massage Therapy .

When I was seeing the physiotherapist from the NHS, I did not question, they were the Physiotherapist, but when it was the end of my allotted treatment entitlement.

I was still suffering and I had not progressed I knew I needed help, but that question of who do you ask came about. I was lucky, in the fact that my friend recommended a therapist that treated all the dancers at a dance club she went to , otherwise I would have been lost .

When you’re in pain and need help, you get frustrated and everything becomes a chore. You just want someone to take away the pain and sort you out with the least fuss and messing about as possible.

The first consultation is to establish the way forward and to astatine any facts that are relevant to your problem, normally when I go to the Doctor it is a quick in and out and direct to the point, no deviations , let’s face it they don’t have that much time and they are under so much pressure.

So sitting and chatting for ½ an hour seemed a waste of time at first then I realised, it was not , so much was established and by the end of the session I could see that I could progress and we had put together a plan of action.

My questions were answered about insurance and if the therapist knew what they were doing, I felt comfortable I knew he was insured, how long he had been established.

The training he had done, the organisations he was associated with and that I was seeing the right person, yes it was confidential and treatment began.

It is important to anyone these days that if you are having treatment for rehabilitation after injury or you suffer from and ongoing condition such as arthritis or any muscular skeletal problem or just needing a massage, be it Aromatherapy, Hot stones or Deep tissue Sports massage, in my case I needed Neuromuscular Manipulation and Injury Therapy, you need to get The right therapist for the job.

Your therapist will get to know you, they will know what contraindications to look for during your treatment, they can advise you of these things.

That’s why a One –To- One is so important. It is this sort of things that they are taught during their course; There are, some great therapists out there, with some good qualifications and it is so important to know your therapist and trust them.

Please don’t risk going to anyone who has not got any as they may also not have the insurance either.

REMEMBER THIS IS YOUR BODY WE ARE TALKING ABOUT.

At Getfitstayfit Norfolk. We have all the Insurance, Qualifications Experience, Training,

WE CARE ABOUT ALL OUR CLIENTS THEY KNOW US AND TRUST US.

MAKE SURE YOUR THERAPIST CAN SAY THE SAME.

Golf Injury in Norwich Norfolk

Injury Will Prevent The Fluid Golf Swing

One of the sports that folks in Norwich and throughout Norfolk love is Playing Golf!

Statistics show that 50% of people who love playing the Sport have to retire with physical injury!

Why I hear you ask?

All to Frequently in my clinic Golf players come with lower back issues!

Why Golf Causes Low Back Pain in the East of England and beyond?

The full golf swing (backswing and follow-through) rotates the spine with a lot of force and little control
Lumbar spine muscles strain to help provide force for the golf swing
Disc and facet joint loading increases to help provide force for the golf swing
Bending over to pick up the golf bag and carrying it can strain muscles as well.

TIP’S That Can Help!!

Please “Try a warm up before you play !”

Roll your neck but be careful not to go too far back.
Shrug your shoulders rolling them forwards then backwards.
Bear hug yourself.
Roll your trunk around your hips.
Stretch one arm up above your head and bend your elbow, then pull your elbow down with your other hand.
Rock up and down on your toes; raise both hands above your head and lean from side to side.
Take a step forward, lean back on your rear foot, and lift the toes of your forward foot off the ground.
Roll your ankles keeping your toes on the ground.

A few good reasons why Neuromuscular Injury Techniques and Sports Injury Therapy along with Bioneuro Therapy System Sigma Q (∑Q®) we can help you to improve your round!

This will help with the, improvement in circulation. Should you have had a hard round, your muscles will be stiff, oxygenated blood will improve your physical well-being very quickly. Relaxed muscles will have less risk of strain and then you will get your handicap down!

Muscular pain whilst playing golf means your swing is not being maximized. An injury will cause other muscles to protect that area. “All muscles pull, they don’t push”. The Bioneuro Therapy Sigma Q (∑Q®) system combined with Sports Injury Therapy will aid release of endorphins and thus help physical relaxation.

Golf is full of continuous moves e.g. “The swing and correct technique is vital.” The Bioneuro Therapy System Sigma Q (∑Q®) plus “Neuromuscular Energy Release Techniques interwoven with Sports Injury Therapy will increase movement and reduce weariness and anxiety to help you improve. and to keep the fluidity of your game.

Is Your Health Becoming A Cost Cutting Exercise In Norwich, Norfolk

In the news recently,”NHS care, including knee and hip operations rationed “. Apparently 9 out of 10 trusts were imposing restrictions.

The worst problems clients have are pain, and restriction of movement the lack of ability to carry out their daily lives until surgery has been carried out. “The physical pain becomes polarised and their life revolves around it.

Time lapse between diagnosis and surgical intervention, can result in other areas of the body being pulled out of alignment e.g. A lower back problem, can be from a hip or knee problem I have seen this a number of times being the case in my experience over the years I have been treating people.

Upper body issues as well can destroy lives. Shoulder problems such as sprains, strains, dislocations, separations, tendinitis, bursitis, torn rotator cuffs, frozen shoulder, fractures and arthritis. Pain free movement is essential before anything like Weight Training should ever be considered.

Physical pain from ruptured muscles needs to be controlled e.g. hamstring injuries. Are typical Please remember if you get inspired by the Olympics’ or new Football season which is on the Horizon, take care in your preparation!.

We are all human and all very susceptible, injuries they can last a long time if you let them. Remember 17 in your head may not be the same for your body it needs to adjust after winter hibernation.

I am an experience and qualified Neuromuscular and Sports Injury Therapist, I know how to keep my clients on top form, their health and well-being is my main objective in Norwich and Norfolk.

Investment in physical well-being is vital and will be better than any ISA investment or business meeting.

Getfitstayfit Norfolk we use the “Bioneuro Therapy System Sigma Q (∑Q) ®” works deeply into the Central and peripheral nervous system, thus helping greatly to relieve pain and helping pre and post surgery, to gain a quicker recovery and boost any physiotherapy.

“Our oldest clients are in their 80’s and youngest are in their late teens.”

Tennis Elbow, In Norwich Norfolk, Getfitstayfit Norfolk Can Help

Tennis Elbow, Not Just Tennis Players Suffer With It

Well folks this was bound to come up and you guessed it we have a client that is suffering from this condition,

First I would like to point out that the name may imply that only Tennis players got it well I am sure you all know that is not the case it does have a medical name ,but do we all want to go round calling it Lateral Epicondylitis. This is because the pain usually occurs on the bony lump on the outside of the elbow, known as the lateral epicondyle.

Tennis elbow is fairly uncommon. Approximately five in every 1,000 adults in the UK are affected by the condition each year. Tennis elbow usually occurs in adults. Men and woman are affected equally. Well at least some things are equal even if it’s not the good things the condition tends to affect people who are around 40 years old. Are we seeing a pattern, in the fact that wear and tear comes back to hit us after the age of forty

Pain can also occur on the inner side of the elbow, which is known as golfer’s elbow. Those golfers have to get in on the act somewhere,

Now for the science the elbow joint is surrounded by muscles that move the elbow, wrist and fingers. The tendons in your elbow join the bones and muscles together and control the muscles of your forearm around the lateral epicondyle. Are you still with me on this?

When a person gets tennis elbow, one or more of the tendons in their elbow becomes. Painful. Swollen and tight the pain occurs at the point where the tendons of the forearm muscle attach to the bone.

Twisting movements, such as turning a door handle or opening the lid of a jar, are particularly painful. In other words your arm aches so much that you don’t want to move it.

Please “DO NOT REACH FOR THE HEAT PAD’S, GEL OR ANY THING LIKE THAT.” The first thing you need is our old friend ICE and yes you will have to rest the arm, in around three quarters of cases of tennis elbow, the dominant hand (the one that is used the most) is affected.

Normal Outlook

Anti-inflammatory painkillers can often reduce mild pain that is caused by tennis elbow. In affect they mask the pain for a short time. However, if your pain is severe or prolonged, a corticosteroid injection may be recommended. This is invasive and can be painful in its self “Please see our blog about Corticosteroid injections”

Occasionally, surgery may be used to treat very severe and persistent cases of tennis elbow. we hope you come to us before it gets to that state.

Cases of tennis elbow last between six months and two years. However, in around 9 out of 10 cases, a full recovery may be made within one year. Now we come to some information that will really help At Getfitstayfit Norfolk, can treat Tennis Elbow and reduce the recovery time and reduce the amount of pain considerably using.

The Bioneuro Therapy System Sigma Q (∑Q®), this is a non-invasive method of treatment along with Neuromuscular and Sports Injury Therapy, along with a gentle exercise program that we will work out to suit you.

Poor posture can damage you back’s in Norwich

Max (A very experienced stylist from Norwich)

“I just accepted that this was how my life was going to be, that all hairdressers suffered with their backs and shoulders, so I just had to get on with it, but no way!!!!.”

Poor posture in particular will always create back, shoulder issues. Many professions are known for occupational problems. I see many people who carry injuries from day to day. Medication very often will not cure the problem. Many people end up thinking they should give up their chosen profession, which is so sad.

Treatment in particular Neuromuscular and Sports Injury Therapy will help you. Also using cutting edge therapy from .The Bioneuro Therapy System, Sigma Q( ΣQ)® we will do all we can to get you back to work quicker and fitter, to continue to be the best you can be .

Here is Max’s Story.

My name is Max and I have been a hairdresser for the last 21 years!!! I am 39 years old. Since I was 21 I have always had back problems which with my job have slowly got worse. I have tried lots of different therapies to try and make the pain easier which haven’t really made much difference until the last therapy I had which was AMAZING!!!……. .Bioneuro (Therapy System from Sigma Q ( ΣQ)®)!!!!! I have had 2 treatments along with Sports Injury Therapy, that is all and the difference it has made is fantastic!!!.

I just accepted that this was how my life was going to be and that all hairdressers suffered with their backs and shoulders, so I just had to get on with it, but no way!!!!.

Not only that but Steve gave me a lesson in how to stand correctly whilst working and also gave me some very useful exercises to keep my back supple with my job….Bonus!!!!.

Recently I suffered a shoulder injury!. “Hairdressers, Backs and Shoulders.” So it was back to see Steve for treatment.

I am able to continue to work and enjoy life to the full.

“Obesity is a scary word and for some it seems like a Judgment”

Diet and Fibre Essential that you realise you are going to have to go to the loo to evacuate your bowels, your natural instinct, is to hold back as you don’t want to push and one thing you don’t want to do is strain, unfortunately tables such as painkillers can bung you up a bit and make it harder to go, you need to be prepared for this, so think fruit and fibre, and whole grain fibre cereals they will help , and yes the fruit and berries do make a big difference, orange juice , and drink plenty of water. If you know you are going into hospital, then help yourself by getting into a routine of eating in this way and have your body prepared having a smooth conclusion to this matter, will help you to feel so much better.

Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health,

leading to reduced life expectancy and/or increased health problems. In the last few weeks we have heard more than ever on the News about obesity and how it affects us.

Obesity increases the likelihood of various diseases, particularly heart disease, type 2 diabetes, obstructive sleep apnoea, certain types of cancer, and osteoarthritis.

Obesity is most commonly caused by a combination of excessive food energy intake, lack of physical activity, and genetic susceptibility, although a few cases are caused primarily by genes, endocrine disorders.

Our nation has now according to the news become all overweight , this in the time of the Olympics so it may not seem a good image to portray, and what in truth is there to help people,

Joining a gym can help, but let’s be honest the gym to a person who is overweight is a place of torture and in some cases humiliation.

You can feel out of your depth, I know people are going to say I can’t do that, well that is ok, you also have the slimming clubs that can help and some are very good and help with self image, believe me this matters.

What is right and works for one person may not always work for another, you need to do what is right for you . yes the cost in some cases can be expensive , but if you work it out over a period of time it is not so bad.

One thing I will say is don’t go extreme, anyone who has gained weight does it over a period of time and it will also take a period of time to get rid of it. Dieting and physical exercise are the mainstays of treatment for obesity.

Diet quality can be improved by reducing the consumption, of energy-dense foods such as those high in fat and sugars, and by increasing the intake of dietary fibre.

When you do take up exercise you must be careful, start slow,with short walks, swimming or water aerobics you need to do low weight bearing exercise, water is a great medium for this there are (small local swimming clubs or see if your pool has adult times).

Also you must realise that weight, that is excess, puts a strain on all parts of your body, heart, lungs and your muscles that is a problem when you are exercising, because your body can then hold you back, muscles can strain more easily and ruptures can occur.

So at all times take it slow in your time at your pace everyone is different and we all need to know how to work with our bodies we are after all are re-educating them.

Please remember before you start any exercise regime or diet (though a diet is the last thing you want to be doing, you should be considering it as a change of habit and a change of life) Consult your Doctor,

What not to do.

A young lady was trying to lose weight, she went on a what I call a crash diet at the same time going to the gym 4 times in a week she had decided to do a spinning class, but had not told the trainer that she had a slight pull on her thigh muscle.

She was also not drinking enough water this is important as you need to keep hydrated doing exercise, towards the end of the class she felt unwell by the end of the night her legs were very swollen and she could hardly move she was in pain.

She had what is called Rhabdomyolysis, what we call Muscle Breakdown, she needed to have surgery to remove the damaged toxic muscle, she was for quite sometime in hospital, it could have been even worse she could have ended up on dialysis so please take it slow, take on board the healthy eating tips.

TAKE YOUR TIME .you have nothing to prove to anyone, you can only do this for yourself.

“Abuse of painkillers is putting the careers and long-term health of international footballers in jeopardy” say’s Fifa’s chief medical officer.

Dr Jiri Dvorak found that almost 40% of players at the 2010 World Cup were taking pain medication prior to every game. Ahead of Euro 2012, Dr Dvorak has urged football to wake up to the problem.

He told the BBC that younger players are imitating the seniors and taking painkillers far too frequently. Fifa’s medical team asked team doctors to provide a list of medications that players were taking ahead of each game in the 2010 World Cup.

Previous surveys at international tournaments established that many players were using large numbers of pain killing and non steroidal anti inflammatory drugs (nsaids).

“I think we can use the word abuse – because the dimension is just too much,” Dr Dvorak told the BBC.

Experts say that painkilling medication can be particularly dangerous in professional sport. In high-intensity exercise like football, a player’s kidneys are continuously working hard, making them more vulnerable to damage from strong drugs.

Dr Dvorak believes that a major factor in the growing use of painkillers in football is the pressure on team doctors to get injured players back on the pitch quickly.

“Unfortunately, there is the trend to increase the intake of medication. It is something that we have to really take seriously and ask what is behind it?”

“The team doctors, most of them they are under pressure between the diagnosis and the appropriate treatment between the pressure to bring the player on the pitch, if they take them too long out they might be out of a job.”

This is the report on Painkilling Drugs a worry to everyone, as they are prescribed on a regular basis to people who use them to MASK PAIN not to DEAL with it and if you continue to use them they can be bad for you.

Yes there is a need for Pain Killing drugs that is not disputed, but if it is a Musculoskeletal problem that can be dealt with through Neuromuscular Release Techniques Sports Injury Therapy or Sports Massage can help, then surely it is a better way to go.

The unique advantage of the Bioneuro Dry Therapy System Sigma Q(ΣQ)® is that it can get to an area that may be difficult for Sports Therapy alone, it penetrates Deeper unlike a Tens Machine that can only deal with surface issues.

Read more on our page about the Bioneuro Dry Therapy System Sigma Q(ΣQ)® and Testimonials from other clients, also listen what Fifa’s chief medical officer has to say about the “abuse” of painkillers on the BBC News Website.

In a new report we have more information, Folks have a listen to this please This shows that Pain Killers do not help with Back Pain, so why do we still use them.? BBC World Service @bbcworldservice 2h2 hours ago, Easy access to powerful painkillers could be creating a hidden problem of addiction http://bbc.in/15ocAQL

Upper Back and Shoulder Injury In Norwich

How Neuromuscular Techniques Sports Injury Therapy And Bioneuro Dry Therapy system (∑Q®)

Can Help with Rehabilitation and Recovery

What is a rhomboid muscle rupture or spasm? The rhomboid muscles are in the upper back, connecting the inner edges of the shoulder blades to the spine. A rupture is an injury in which muscle fibres or tendons are stretched or torn. A muscle spasm is an involuntary contraction of the muscle.

Why does it happen A rhomboid muscle rupture or spasm is usually caused by overuse of the shoulder and arm, especially during overhead activities like serving a tennis ball and painting a ceiling. It also occur due to activities such as rowing, golf and poor posture e.g. carrying out computer work.

What are the symptoms? A rhomboid rupture causes serious pain in the upper back between the shoulder blades and the spine. A spasm feels like a knot or tightness in the muscle.

How is it treated? Ultrasound and electrotherapy are proven methods to speed recovery especially from the Bioneuro Dry Therapy system (∑Q®)invented by Dr Roberto Ciaff. Sports Injury Therapy along with Neuromuscular Techniques helps to restore full range of motion and elasticity of the damaged tissues, muscles, tendons and better blood flow. Bioneuro Dry Therapy system (∑Q®), Neuromuscular Techniques along with Sports Injury Therapy work so well together, to aid in recovery from painful rhomboid muscle rupture or spasm.

Recovery after Hip & Knee Surgery in Norwich

I had nearly ran out of ideas in what to try Hip and Knee surgery recovery, how the Bioneuro Dry System Sigma Q( ΣQ ®) can help, here in Norwich@ Getfitstayfit Norfolk The pioneer of knee replacement surgery was Leslie Gordon Percival Shiers (FRCS); his original papers were published in the Journal of Bone and Joint Surgery in 1954. Shiers refused to patent his invention and demonstrated the operation throughout the world, inviting other surgeons to improve upon his original idea. The first knee replacement was in 1968 and the first hip replacement was in 1960. Previously other attempts on Joint replacement surgery had been made on injured soldiers. And not with any real success. How Far we have come from those days and how many Hip or Knee replacements have taken place since then Following John Charnley‘s success with hip replacement in the 1960’s attempts were made to design knee replacements.

Hip and Knee surgery recovery, how the Bioneuro System Sigma Q( ΣQ ®) can help, here in Norwich@ Getfitstayfit Norfolk

The pioneer of knee replacement surgery was Leslie Gordon Percival Shiers (FRCS); his original papers were published in the Journal of Bone and Joint Surgery in 1954. Shiers refused to patent his invention and demonstrated the operation throughout the world, inviting other surgeons to improve upon his original idea.

The first knee replacement was in 1968 and the first hip replacement was in 1960. Previously other attempts on Joint replacement surgery had been made on injured soldiers. And not with any real success.

How Far we have come from those days and how many Hip or Knee replacements have taken place since then

Following John Charnley‘s success with hip replacement in the 1960’s attempts were made to design knee replacements.

Frank H. Gunston and Leonard Marmor were pioneers, in North America. Marmor’s design allowed for uni-compartmental operations, but did not always last well. In the 1970s the “Geometric” design and John Install’s Condylar Knee design, found favour.

Hinged knee replacements for salvage date back to GUEPAR, but did not stand up to wear.

The history of knee replacement is the story of continued innovation to try to limit the problems of wear, loosening and loss of range of motion

The Guepar Valgus Hinged prosthesis was first used at Vancouver General Hospital in 1975 – In April of 1977 a local modification was introduced in an attempt to reduce the indecent of patellar subluxation.

The modification eliminated the several degree angles between the femoral and tibula components.

We have come a long way from those days and hips and knee replacements are now common place and recovery from such surgery is quite dramatic, from knowledge of patients the general consensus is it is a quicker recovery from a hip replacement than a knee replacement and although hip replacement are mainly Titanium knees these days are mostly a lighter carbon.

No matter how we have changed the design of the replacements and the speed of the recovery we still have the problem of pain, this is still something we have to overcome and people heal a lot quicker when they are not in so much pain and can start to move about.

A major concern for all parties is the control of pain.

Pain in these areas comes from HYPER-TONIC /TIGHT STIFF MUSCLE .This presents itself in several ways. It is caused by an interruption of nerve feedback systems between the effected muscle area and the brain.

Here at Getfitstayfit Norfolk, we can help pre and post surgery to help keep the muscles supple before surgery and to aid in the recovery with the reduction of internal scar tissue forming that reduces blood flow to the muscle, after surgery, thus aiding more movement, but with less pain than conventional stretches, that can prove to be very painful, this how the Bioneuro Dry System Sigma Q( ΣQ ®) along with Neuromuscular Techniques can help.

The dreaded DOMs or delayed on-set Muscle Soreness

Following returning home from being in charge of the Sports Massage at the London Marathon, I felt I should blog about DOMS or its other name “muscle fever”.

DOMS felt most often 24/7 2 hours after strenuous exercise.

Even though DOMS is relatively common, very little is known about the mechanism of the injury. The damage caused by muscle-lengthening—the kind that happens in downhill running, when your arm descends during a bicep curl, or during the lowering phase of a push-up, for example whilst in the gym.Continue reading

Calf Muscle Tips

We may find that neither he, or his other party ministers understand the difference, and that we have been categorising ourselves unnecessarily, because of a word. Please do not misunderstand me, I have agreed and adhered to the rules, but I do feel that this is now a matter of confusion, because of how we define our businesses. I am not a Massage Therapist, I use massage as part of the treatment process for my patients, I am a Neuromuscular Injury Therapist and I have worked hard to achieve this. I work with and Consultants, GPs Neurologist, Orthopaedic Consultants, I have had the privilege of being trained by an incredible Anatomist , I am able to discuss and receive advice in what I am achieving for my patients, with some very well respected consultants , I deal with injuries and long term rehabilitation, I have worked with people across the social spectrum from elite athletes to elderly folk, that have had hip or knee surgery and find they struggled with the exercises given to them by the physiotherapist and they need a more hands on approach and support, People Do Not come to me, for a Relaxing Massage or a Happy Ending, I do not run that kind of establishment, I treat patients that need my help with trauma related pathologies and injury prevention.

Take precautions to minimize calf muscle problems from running

Calf Muscles you need to be on to your exercises by now and Take precautions to minimize calf muscle problems from running. Your drinking water before, during and after your run to avoid dehydrationContinue reading