Pain in my calves

[eandersen]

I have Osteoarthritis so walking is my best exercise but I have been doing these power walks with my friend for 15-18 minutes up this road and my calves burn sooooo bad. Thought they would of adjusted but no and I did buy "Leg Cramps" from Costco but they just taste terrible and don't help much.

I am so wanting to be able to feel good and not like I am 90. 

Any ideas of why and thoughts of how to get rid of them?

Thank you

Eileen

[Calthine]

My first thought is to be sure you stretch well before you go, even if it's a 15 minute walk.

http://www.webmd.com/first-aid/calf-stretch

[eandersen]

Thank you, I do stretch a bit but maybe need to do more. 

[SunsetRunner]

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@eandersen wrote:

Thank you, I do stretch a bit but maybe need to do more. 

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When you say "up the road", do you mean it is actually uphill?

This will result in extra stress on your calves, because you are pushing off harder on your toes.

If so, change to walking on a relatively flat surface for exercise. Also, if you wear high heel shoes

(when not exercising, of course), that will shorten your tendons and cause stress when in flats.

[eandersen]

Yes it is a hill - we walk on a gradual incline but then when we get to the steep part we have to turn around and then we go back and walk around our building a few times but even that is a bit hilly. I think we just might walk around the bulding or maybe slow it down a tiny bit. Vermont - lots of hills 🙂 No heals for me unless special occasion.

Thanks for your input @SunsetRunner

[pidgeon92]

I recommended foam rolling in another thread for someone who suffers from shin splints, and it may very well help with your pain. You can find my post here:

https://community.fitbit.com/t5/Get-Fit/Looking-for-advice-on-how-I-can-lear-to-be-a-runner/m-p/7695...

[Gershon]

Almost everyone has something that hurts when they start walking. The answer is almost always the same. Reduce the distance and intensity and progress more slowly.

[eandersen]

Thanks - I will slow down the intensity and hope that will help plus I will stretch extra 🙂

[SunsetRunner]

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@eandersen wrote:

Thanks - I will slow down the intensity and hope that will help plus I will stretch extra 🙂

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Watch it with the stretching ...

First, warm-up walk, then gentle stretching (if you over-stretch, you will cause tendon stress).

[HopeGraceLove]

I suffered a calf injury when I started walking/running earlier this year. I had to go to physical therapy and they stressed that while it's a good idea to warm up and do some stretches before exercising, it's much more important to do stretches after you exercise while your muscles are still warmed up. This is the stretch that is most helpful...

You can research other stretches easily online. The foam roller is also good after a workout and was recommended by my physical therapist. Also doing stretches throughout the day helps keep calf muscles loose. After you've done the stretches, add cold compresses to your aching muscles.

[eandersen]

awesome advice guys - thanks and I will be doing before and after stretches 🙂 I deffinately do not want any muscle/tendon issues.

[Gershon]

@eandersenSS

The last theory I read on stretching for walking is to do it after the walk if you decide to stretch. Starting out slowly is enough stretching.

This morning while I was walking it sunk in that you are doing some uphill walking. Sore calves are normal when starting out. If you are having any knee or thigh pain associated with it, your technique may be incorrect.

Many people push up with their front leg like a person would do on stairs. On hills it is better to slow down just a bit and let the rear leg straighten naturally. There is a little muscle force pushing the knee backwards. In backpacking, this is called the "rest step." You can sort of feel the sensation by standing with your knee bent and pushing back just above the knee with your hand. When walking you will naturally come just short of fully extending your leg. Slow down so the effort feels about the same as walking on level ground. 

Either way, this pain is likely to disappear in time. If you push too hard, you may get cramps in your calves.