Sore and exhausted

[EllenKo1111]

I'm a walker and I've been walking since July 15.  I walk anywhere between 3 - 7 miles per day and average, 10,000 + steps per day!   I walk the track at the middle school and when I can't, I'm on my treadmill at 3.2 mph and vary the incline from 1.5 to 3.5.  I stretch, warm up, cool down, and I feel great except...the next morning.  I can't hardly stand up!  My calves and feet hurt so bad.   I bought good shoes and my feet are fine once I'm up and going, but when I go to bed at night and get up the next day,  its all I can do to stand up.  I have the fit bit zip and I love it!  I feel bad, like I'm letting myself down if I don't get my walk or at least my 10 thousand steps in per day.    I take Ibuprofen in the evening but I don't want to end up with an injury.   What am I doing wrong, if anything?  Any advice or help would be much appreciated.  Thanks!

[mcfloozy]

You're doing a lot! Did you jump in too hard too fast? Are there issues like arthritis that could be making you sore? Sounds like you might have gone from zero to 10K way too fast, but it's always good to rule out other thiings like thyroid, arthritis, etc.

[Algenon]

I agree, it Sounds like you are doing a lot! You say you have new shoes but I would still check your shoes.  Some brand names are not for some people. I had to change from one high priced label to another because the shoes would cause my legs and feet to be sore.   Make sure you drink lots of water because this will help your muscles to recover.  ( you might have microscopic tears from the new activity).  There is also nothing wrong with taking it easy one day to allow your muscles to rest.  

Good luck and do not give up!

[bluefunk]

I too think you're doing too much. You shouldn't be that sore, especially if you've been at it for about a month now. My advice would be to take it easy now so you can recover. After that, slowly pick it up again. 10-15K a day is very doable, though perhaps not on the first day! What good is reaching 10K+ when you can hardly move the next day? Instead go for 5K and slowly work your way up. 

And indeed, good walking shoes are very important. 

Also, if you don't need to take it please stay off the Ibuprofen...

[Heybales]

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@EllenKo1111 wrote:

I'm a walker and I've been walking since July 15.  I walk anywhere between 3 - 7 miles per day and average, 10,000 + steps per day!   I walk the track at the middle school and when I can't, I'm on my treadmill at 3.2 mph and vary the incline from 1.5 to 3.5.  I stretch, warm up, cool down, and I feel great except...the next morning.  I can't hardly stand up!  My calves and feet hurt so bad.   I bought good shoes and my feet are fine once I'm up and going, but when I go to bed at night and get up the next day,  its all I can do to stand up.  I have the fit bit zip and I love it!  I feel bad, like I'm letting myself down if I don't get my walk or at least my 10 thousand steps in per day.    I take Ibuprofen in the evening but I don't want to end up with an injury.   What am I doing wrong, if anything?  Any advice or help would be much appreciated.  Thanks!

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Ibuprofen is for acute inflammation control. If you think you are causing that kind of damage with these new goals, that's not good.

Will you feel better if an really good injury knocks you out for weeks at a time and you have pain and trouble even doing regular daily stuff?

Do you stretch through the day, calf stretch?

You'd benefit seeing a physical therapist for evaluation, and getting a sense of what the pain is coming from. Could be plantar, could be achilles, depends on your experience and ability to describe the location of the soreness here to us.

What you are doing wrong is you did too much, and now that same level of activity is preventing you from healing. At some point it will just be injury.

Lighten up, forget artificial goals, and let your body heal. If you don't purposely, your body will eventually force it on you anyway - but you won't like that method.

[EllenKo1111]

Thanks everyone for the in-put.?? I didn't think I was over-doing it because,? we all walk, but apparently,? that's what happened.??? I'm 'fairly' active anyway but my job had me sitting at a computer for 8 hrs a day.? I felt like I needed to do something and walking seemed like a good solution.? I work in healthcare so I know everyone ?'pushes' ?for 10 thousand steps, per day!?? My new shoes are great and I do stretch, warm up, cool down, stretch my calves but perhaps its time to slow down and take a break.?? As I said before,? I feel guilty if I don't do something and I try to meet my 10K steps per day but I'm going to heed the advice and take it easy on myself.? I'm soon to be 55 yo and I don't want to cause any stress or injure myself by trying to stay healthy.?? lol...
I take the Ibuprofen at night just for the leg pain but not always.? I can get by without it,( some days), but I don't want to rely on that either.?? I keep thinking it'll work itself out and some say to "keep going".? Don't un-do everything you've worked up to, thus far.?? I'll have to play It by ear and as much as I love my fit bit, it's an obsession to meet that daily 'goal'.??? Mixed feelings on that.
Thanks again for the advice!
~? Ellen

[Maxit]

You mentioned leg pain here - perhaps you should go to your primary care dr for a consultation.  Foot pain is one thing (and often caused by mechanical issues, and often also includes knee and or hip pain when it is a mechanical issue).  Leg pain could be related both to mechanical issues and underlying medical conditions.  So ease up until you see your health care provider.

[Equus3nMom]

Its not too much, thats a normal easy day for me. But, you aren't usd to it. Build up to that and be sure you have easier days for recovery. Someday what you are doing now will be a light day. 😉

[jmarlaire]

Seen your post on soreness don't forget the post workout recovery drink I use ARM from Max Muscle and a Whey protein drink for muscle repair.