I've been walking 6 weeks and still have soreness...

[oneofthem]

 l have been doing challanges with friends for at least 6 weeks now. I've went from walking around 8,000 to 10,000 a day to walking about 16,000 to 18,000 a day. I just walk on the gravel roads around my house and there are a lot of hills. I still have to ice my ankle (or sometimes other joints) and have muscle soreness. I have sciatic nerve pain that causes so much pain (from my SI Joint and shoots pain down my leg) I have to walk a little ways and stop till the pain eases (maybe 30 seconds) then walk again a little ways, then stop again. Between that, joint pain and muscle soreness I'm pretty sick of hurting. I started dieting last week and have lost 6 pounds now (great only 114 more to go).  I'm just wondering, can I expect the pain to ease up anytime soon? I would've thought that by now the achey muscles would be a thing of the past. I woke up so sore this morning, just feeling a little discouraged. 😞 

[SunsetRunner]

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@oneofthem wrote:

 l have been doing challanges with friends for at least 6 weeks now. I've went from walking around 8,000 to 10,000 a day to walking about 16,000 to 18,000 a day. I just walk on the gravel roads around my house and there are a lot of hills. I still have to ice my ankle (or sometimes other joints) and have muscle soreness. I have sciatic nerve pain that causes so much pain (from my SI Joint and shoots pain down my leg) I have to walk a little ways and stop till the pain eases (maybe 30 seconds) then walk again a little ways, then stop again. Between that, joint pain and muscle soreness I'm pretty sick of hurting. I started dieting last week and have lost 6 pounds now (great only 114 more to go).  I'm just wondering, can I expect the pain to ease up anytime soon? I would've thought that by now the achey muscles would be a thing of the past. I woke up so sore this morning, just feeling a little discouraged. 😞 

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Good job with the walking.  You may want to use some leg machines to strengthen your lower body. That may help ease the pain from furture walks. You shouldn't be having prolong muscle soreness.  Also it could be the fact that you're walking on gravel is causing you pain.   If you're going to walk longer than an hour you need to walk on a flat surface.  

[shipo]

Throughout my life I've had periods when I was out of shape and periods where I worked out regularly; each time I've restarted my workouts I've been sore for quite a while during the ramp up to better fitness. That said, I have a tendency to continually explore the outer reaches of speed and endurance, and so I simply consider muscle soreness part of the territory. One thing which does help immensely is to take a day off here and there. If you've taken a day off, what happens to your muscle soreness?

[oneofthem]

I don't even wear the fitbit on Saturday and Sunday. Those are my days off. Just because I don't have time to do extra on those days. I still do a lot on Saturdays, but probably get around 8,000 steps. On Sundays I don't do anything except go to church! It's my recovery day. So on Monday morning I feel great again. Joints have recovered, no muscle soreness, all is good. Then I start walking again and it returns. I do try to do a lot of hills and "power walk" since I can't quite run yet haha. I can do so much more than when I started, but I just didn't think I would still get achey. 

[shipo]

Your situation sounds completely normal; as your fitness level increases you can either keep pushing the envelope, which will be accompanied by a certain amount of soreness, or you can level off which *should* result an easing of the amount of soreness you experience. FWIW, when I was getting back in shape back in 2013, I was sore for nearly a year, and even now, if I go out for a run longer than what I've been doing of late, I will be sore the next day.

[JohnRi]

I have a ruptured disc between l4 and l5.  Before I started walking and losing weight, it often bothered me.  Now that I've lost 62 lbs, with 36 more to lose, my back loves me.  I rarely have any back pain.

I had 98 lbs to lose, so I suspect that your sciatic nerve pain will get better once you lose some weight.  Right at the moment, I think you stuck until you do.

I don't believe in dieting.  The concept implies that after you lose the weight, you can go back to your normal diet.  If you do, you will just gain it all back.  My suggestion is to change your diet forever.  80% of weight loss is in your diet.

I remember when I started 8 months ago, I was sore for the first month or two.  I was barely walking a mile until I finally hit 3 miles on Dec 26th.  I was also walking every other day to give my body time to heal.  By February I was walking 4 to 6 miles every day and I never got sore.

I'm sore today, only because I rode 21 miles on my bike yesterday.  First time for me to hit 20 miles...

I also was sore yesterday after a 4 mile walk.  But that's only because I was unable to exercise for 3 weeks after a calf muscle strain.  It was like starting over!  But these are the only times I can remember my legs have been sore since last year.

If you are in a lot of pain, take a day off.  Exercising on sore hurt muscles will usually make it worse.  You muscles need time to heal.  Same thing goes for running.  Running puts a lot of stress on your bones, joints, and tendons.  I cannot run.  I've tried, and each time I've been injured within a few days.  My 49 year old body, can't take it.   But I've lost 20+ lbs since I last tried to run.  So I'll have to try again at some point.

Generally there isn't too much difference between power walking and running in terms of calories burned.  You have to walk twice as long(time wise) to get the same burn as running.  But power walking is a lot easier on the joints, muscles etc.  Most people can walk every day, most people cannot run each day. 

Gravel isn't the best surface to walk or run on.  Any chance you can find dirt or grass to walk on?  The side of the road maybe?

Good luck and stay active.

[CarolS]

Hi oneofthem.  When I started Fitbitting, I found some shoes that "looked good".  I quickly developed really bad shin pain.  I was really bummed because I didn't want to stop walking.

I invested in some better shoes and my shin pain went away.  I did have to back off the walking until my shins felt better, though.  Are you wearing good shoes with good support?  I also invested in inserts for my walking shoes and that made a big difference.

Good luck and nice work!

[JohnnyB2112]

Another idea for you is to go to more low impact work outs. Use stationary bikes, elliptical's even try swimming in the pool. Switch up your workouts so your muscles have time to heal. You dont only have to walk to help with weight loss. Try working out your upper body also while your taking a break from your legs to help with those extra calorie burns.

Dont give up! You started this Journey for a reason. Find that drive to push yourself further.

As someone mentioned earlier, your shoes make a big impact on the body! try finding a good pair of shoes to use during your work outs (doesn't always mean the most expensive shoe).

You might even look online to find a workout group that meets once a week to help you find other ways to get your workouts in.

[GershonSurge]

Even relatively minor pain is always a warning sign from your body to reduce the amount of. If you wake up with a soreness that lasts more than five or ten minutes after starting to exercise, it's almost always a warning from your body to take a day off. 

I suggest starting with three to five days of rest, and then working back up from 8,000 steps a day VERY SLOWLY. It may take a year to get to 18,000 a day.

Failure to heed these warnings from your body will likely result in a chronic injury and maybe an operation.

Sciatic nerve pain is often caused by a slipped disk. In the early phases, you may not feel anything in your back. If you seriously slip the disk, you will be laid up for a while.

Now for the good news. If you'd like to burn some calories on rest days, substitute another exercise like housework. Focus on things that involve wiping to give your legs (and possibly back) a rest. When you go back to 8,000 steps a day, add some housework to keep the calories burned higher. 

[emili]

first, I would encourage you to stretch really stretch before and after. if you are walking fast with intermittent hills you are using muscles that haven't been strained before- they don't like it and they are letting you know. stretching before can help them loosen up and not be so achy. if the pain goes away during recovery then you are experiencing some version of DOMS which is really common in the fitness world. You should make sure your shoes are good. you are hydrated and stretched. I have been working out for years, I can't even tell you how many miles my legs have logged and I still get a bit sore. The advice about strengthening your leg muscles is very good. I would urge you to incorporate that and back muscle training into your routine if you plan to continue walking over five miles per day in one stretch.

[ThreeMileWalker]

It sounds to me like you're doing way too much. Muscle and joint pain (aside from the sciatica pain which I have so I know it never goes away! ) indicate you are doing too much for your weight and fitness level. Use time as a brake on overdoing--15 minutes one week, 20 the next, etc. or even less. upping it very gradually. We're in this for the long haul, not for flash fitness. i commiserate with you because of your sciatic pain. I do squats to relieve it every five or ten minutes. Good Luck from Three Mile Walker

[pcobb8]

It took me a long time to get over joint pain.    When I used to hit 13K steps, I couldn't walk for two days.   It took about 7 months do drop enought weight to get to a point where my joints were no longer getting swollen.  So to answer your question, it depends on the individual.   I had to drop 55 lbs before it got mostly comfy.  Which is about half way to goal for me

[Rhea_7]

Not sure exactly how much overweight you are or your height either. To give you an idea, I have a very very VERY physically demanding job. I am on my feet all day, every day, sun-thur. I walk about 100k steps a week probably minium. When I first went into this job last Feb, I weighed about 228 lbs and standing at 5'7" roughly. I am pretty sure when I first experienced all the walking I had to do, it was KILLER, let me tell you. I did notice the one very important thing to help minimize joint pain, especially if overweight, is your shoes and insoles! I bet my husband thinks I'm a weirdo...I am more much exact on what I need for shoes now. This is what I had originally started out with for shoes. 

 Granted they are impossible to find now it seems in my size. Great shoes to walk in though. 

http://www.amazon.com/New-Balance-Womens-Purple-WW1765/dp/B00BSYCFJQ?ie=UTF8&psc=1&redirect=true&ref...

This is what I am currently wearing and seems to be working pretty good so far. 

http://www.amazon.com/New-Balance-W1340-Optimum-Control/dp/B00GYOW41E?ie=UTF8&psc=1&redirect=true&re...

Far as insoles go? These are by far a favorite of mine. I've gone through like.2 or 3 pairs but well worth it. 

http://www.amazon.com/New-Balance-Unisex-IPR3030-Pressure/dp/B00H3WWQOG/ref=sr_1_1?s=apparel&ie=UTF8...

 Note: I think the 3030 are for high arches and I think the 2020 version is for low arches...or could be other way around...I always forget. 

 Anyways, I am giving this bit of information for you because I'd definitely start there first if you have your basic running/walking shoes as we speak. I almost would never buy such expensive shoes or insoles before..but now? I definitely want to stay comfy and pain free and new balance has certainly been the way to go. 

Lastly, far as pain goes, with right shoes and insoles....I think the pain went away for me after about 6-8 weeks. Body finally got use to all the walking. 

Good luck to you! 

[philly78]

Are you doing stretches? If not, I would incorporate some stretching routines in addition to the walking. Another thing you might want to try is to invest in either a foam roller or a massage roller stick. They are very helpful for tight muscles and trigger points. I sometimes get right lower back pain that radiates into my buttocks and sometimes the leg and it is usually from a trigger point in my piriformis muscle. You can also look online for stretches and exercises to help with sciatic nerve pain as well...and probably should get it looked at too.

While some muscle soreness is to be expected, you don't want to push yourself too hard and end up with an injury. Rest and recovery are just as important so listen to your body. Epsom salt baths help with sore muscles as well. Or maybe even treat yourself to a massage.

Oh...and congrats on losing the 6lbs!

[TammieRuby]

HI, Do you know if you have SIJD? Sounds alot like me. I have SIJD and every so often get out of alignment which cause shooting pain, sciatica , hip/back tailbone pain and of course the SI joint pain, but after getting realighned I am good to go. It is important to ensure your alignment is good and then start working on core and glute muscles to help keep the SI Joint stable ( mine has a tear). Every situation is different, so please see a doctor that specializes in SI pain. 

[josephz2va]

You could also add on Yoga and Massage Therapy. Varying on how much fitness you are throwing in, it can tighten the muscles and cause soreness if you haven't stretched, done yoga, nor planned on massage therapy for very tight muscles.

[mommo77]

I think Tammy's advice is spot on, see a SI specialist.  Husband has SI, and before he found a dr who helped him, he started doing simple exercises at home that gave him tremendous relief.  I think I found some videos on youtube, just lying on the floor in a doorway, extending one leg flat, the other up on the wall.  He looks silly but the oohs and aahs of relief told me it felt good!  But see a dr, someone who can help you with the pain and prevent more injury as you work to get healthy.

Good luck and keep us posted on how you're doing.

[ThreeMileWalker]

Dear Sciatic Nerve Sufferer

I have the same problem. I can walk for about 5 minutes and the pain becomes too much. Solution: Do 1 to 4 SQUATS, not leaning too far forward. For me, this opens up the pinching point and I can go another 5 minutes. Of course the pain slowly builds up, but when it gets almost at stopping level, I do my squats and carry on. I'm up to 30 minutes. If you have a lot of weight to lose (like me) 2 15 minute walks are better, give your joints a chance to rest. Go Walker!  Helen

[loveabull]

Sciatica is horrible, I got that during a few pregnancies. A doctor would have to suggest relief from that. But as far as your joints go it will get better. I was a bit heavy for awhile there. As soon as I started losing weight everything gradually stopped hurting. In the meantime I might suggest Aleve. I have mild RA and one ankle barks some nights. I layer Aspercreme and Icy Hot and it helps a lot.

[Blondezgr8]

Hi there u sound a lot like me. My legs are also sore , not only that now my arms elbows knee cap neck is killing me feels like arthritis maybe I’m only 42