For a genuinely chronic issue, more stretching and more rest rarely solve it on their own. What tends to work is more deliberate: guided, progressive loading of the tissue; retraining the specific movement pattern that got compensated; and enough education about pain to stop bracing against every twinge.
The Secret Formula That Helped Me Win My First Gold Medal...
Just like you, for years I believed that a proper warmup involved taking multiple repetitions of the sport at hand - layups, practice swings, rowing strokes. Follow that with some static stretching to loosen the muscles. Stick to that prescription and there's no way I'll get injured...
Supercharge Your Workouts With This Chronic Back Pain Relief Program. It Works!
Rowers Got Tight Hips, Hamstrings and Calves? Two Tips To a Better, Stronger Catch.
Tight hamstrings and tight calves are too often the culprits blamed for catch compression challenges in the rowing shell.
Yet while male and female rowers alike suffer from the common malady of tight muscles, there's an unexpected, lesser known and more complicated neighboring body structure implicated:
The ankle.