Ouch! Too much?

[nicks_on_the_go]

I am (slowly) but surely trying to get back into shape. I walk for an hour on my lunch break every day. The walking did not seem to be hurting me, but I wasn't reaching goals either (weightloss). So, I decided to step it up a bit, and try some of the HIIT, walk for a couple minutes run/jog for a minute. I would do this for 30 minutes and walk the remaining 30. After, about a week my back, calves, feet and knees were hurting. After a week and a half my knees (the other parts as well but primarily the knees) hurt me so bad I had to stop and go back to walking only. 

Any suggestions on how to easy the pain? Is there something I am possibly doing wrong, or is it possible running is just too hard on the knees. 

I had a knee operation back in 2006, on the left knee. However, the right is the one that is most painful. 

[JohnnyRow]

My suggestion: If you can walk without pain, stick with that.  Don't necessarily expect to see weight loss from one week of walking.  Keep it up and give it time.  Like getting into shape, weight loss can take a while, but better to lose gradually than lose a bunch in a week or 2, then gain it right back.

Also, it is possible, and easier on the knees, to walk fast enough to get your heart rate up there close to where you might from jogging.

[WavyDavey]

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@nicks_on_the_go wrote:

I am (slowly) but surely trying to get back into shape. I walk for an hour on my lunch break every day. The walking did not seem to be hurting me, but I wasn't reaching goals either (weightloss). So, I decided to step it up a bit, and try some of the HIIT, walk for a couple minutes run/jog for a minute. I would do this for 30 minutes and walk the remaining 30. After, about a week my back, calves, feet and knees were hurting. After a week and a half my knees (the other parts as well but primarily the knees) hurt me so bad I had to stop and go back to walking only. 

Any suggestions on how to easy the pain? Is there something I am possibly doing wrong, or is it possible running is just too hard on the knees. 

I had a knee operation back in 2006, on the left knee. However, the right is the one that is most painful. 

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I think your implementation of HIIT is what did it. A work/rest period of 30 minutes each isn't true HIIT. HIIT intervals would be more like 2-5 minutes work, and then rest. Using a 1:1 ratio of work-to-rest is probably too much work for starting out. If you do want to do a 1:1 ratio, make it something like 30-60 seconds. The idea with the short work period is to go all out. It's not really possible to have that kind of intensity over a 30 minutes period. It's often used in sprints, if that gives you an idea of the time and intensity.

Obviously, you'll want to heal up before starting HIIT again. But I do recommend you use shorter intervals. Your body will thank you for it.

[nicks_on_the_go]

Thanks. I should clarify, I have been walking since January on lunches. Just recently switched up to the walk/run of HIIT. Scale is reading the same between the same 4 range lbs , since January as well. Walking at a faster pace may be what is needed. 

[nicks_on_the_go]

Hi Dave, My intervals are about 1-2 minutes of walking and 1 minute of running. I do this for 30 minutes and then walk for the remaining 30 of my lunch. so not 30 solid of running, and the 30 solid of walking. 

[WavyDavey]

Oh my bad, I misinterpreted what you mean. Those intervals sound reasonable. I have learned the hard way, to respect how intense HIIT can get. I often had to take a rest day after it.

Do you think it could be related to the running portion of the exercise? I'm not a huge fan of running due to the impact on joints. But many people swear by it, so there you go.

In the end, HIIT is such good training for the body and the metabolism. Best of luck, I hope the pain goes away soon.

[WendyB]

Pain: Talk to your doctor please . Something else could be going on that people in a forum know nothing about.

[nicks_on_the_go]

I will certainly do so. I have an appt later this month. Was just seeing what others might have experienced in the mean time. 🙂

[nicks_on_the_go]

Yes, I do believe it has to do with the running portion. I have been walking only lately and the pain has decreased drastically. Thanks so much. 🙂

[kaelarenee7 · Accepted solution]

You didn't mention anything about your food intake, which is going to be a large portion of whether or not you're losing weight.

Also, as a big fan of HIIT based workouts myself, if you're doing the running/walking everyday on your lunch, which I'm guessing would be on a daily basis Monday-Friday, that is probably too much for your body. If you were to try to incorporate running intervals again, I would recommend only doing that every other day. For example, running/walking HIIT on Mondays, Wednesdays, and Fridays, and just walking on Tuesdays and Thursdays. You'll still be able to get the extra movement in, but give your body more time to rest in between the times you incorporate running.

[alpainter]

Try to find a good Physical Therapist/Sports Chiropractor/Fitness Trainer in your area to watch you walk to see what your feet are doing, and then have them test your single leg hip stability. Might reveal why you developed pain.

Running isn't bad for people, its typically the way they are funning that is causing the pain due using a joint in a way it doesn't like. The pain is your body telling you something needs to be looked at!