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Sore legs...

ANSWERED

‎03-13-2015 09:55 - edited ‎03-13-2015 09:57

‎03-13-2015 09:55 - edited ‎03-13-2015 09:57

So I decided this week to focus and do 10,000 steps per day by getting up at my desk and walking, running up the stairs, etc. at work.    It is a great thing because it definently gets me moving more at work.  I started Wednesday so on day 3.  Today as it is my day off I am aiming for 15,000 steps.

 

Last night though I noticed that my legs though are achy and sore...I guess it is a good thing because it shows that I am working them and also is letting me know that my body is not used to walking that much.

 

Did anybody else experience this when they started going full tilt at walking more?

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‎03-13-2015 11:51 - edited ‎03-13-2015 11:52

‎03-13-2015 11:51 - edited ‎03-13-2015 11:52

As long as you don't have any chronic medical or orthopedic conditions sore can just be predictable part of upping your exercise routine. But you'll find as you get into making exercise a regular habit that you gradually hurt less...don't overdo of course. There's achy and then there's you really hurt yourself, big difference. My four favorite soreness cures-Aleve, Icy Hot, Aspercreme ( you can put them on together), a hot soak in the tub with fragranced epsom salts. I also get a pedicure at least once a month, hot stones and your feet and legs massaged, you feel like a new person afterwards.

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‎01-30-2016 04:35

In response to pcobb8

‎01-30-2016 04:35

I remember when I first started a walking routine, about two years ago, my legs, back, feet, everything would be so sore that it felt like I had been run over by a truck by the time I was done just walking a measly 3'000 steps. If course that was the price I had to pay for being so sedentary all of my life. The soreness in my muscles was the least of the issues that presented themselves for me. Lets just say, I was living in daily torture but I pushed through it. No pain, no gain.

Now I am able to go to 35'000 steps with minimal discomfort. Yeah, I've gone through everything from corns, blisters, painful popping knee, ingrown toenails, tendonitis, etc but its been 100% worth it.

Keep at it. Sooner or later the pain will go away. Its going to take time. I know it took forever for me and even to this day if I push past 30'000, I get soreness but I heal immediately, after just one nights sleep. Much better than having to suffer through days of agony like i did before.

The human body is incredibly adaptable. It will work through what you throw at it. It has to. Thats what its done for thousands of years it's been here. Adapt or perish. It always chooses to adapt. That's why we are all here. You can do it!

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31 REPLIES 31

‎03-13-2015 10:14

‎03-13-2015 10:14

Holy smokes sore isn't the word!!!  What really helps is to stretch out those muscles after you work them--even just for a minute or two. The first week I used ibuprofen quite a bit.  Maybe not the healthiest option but it worked.

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‎03-13-2015 11:51 - edited ‎03-13-2015 11:52

‎03-13-2015 11:51 - edited ‎03-13-2015 11:52

As long as you don't have any chronic medical or orthopedic conditions sore can just be predictable part of upping your exercise routine. But you'll find as you get into making exercise a regular habit that you gradually hurt less...don't overdo of course. There's achy and then there's you really hurt yourself, big difference. My four favorite soreness cures-Aleve, Icy Hot, Aspercreme ( you can put them on together), a hot soak in the tub with fragranced epsom salts. I also get a pedicure at least once a month, hot stones and your feet and legs massaged, you feel like a new person afterwards.

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‎03-13-2015 13:37

‎03-13-2015 13:37

Hi there @highwood !

I agree with the excellent comments you already got from @wildfern  and @loveabull . I think that perhaps you went into it a little too fast. There is a lot to be said about training for something; and there is also a lot to be said about varying your exercise regimen and thus avoid using the same muscle groups day after day. When you reach your full form, you can certainly do a specific exercise daily, like the morning joggers we see every day - that's because they trained for it. You can do your 15000 daily, no problem, as long as you give yourself a break between these workouts and do something in the off days. And yes, warming up before a workout, no matter what the workout is, and stretching afterwards, are of paramount importance. Hope this helps. Have a nice day.

 

 

Smiley Happy     TW     Smiley Wink

(If this tip solved the problem for you, please mark this post solved, as this will be helpful to other users experiencing similar issues.)

 

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‎03-13-2015 21:29

‎03-13-2015 21:29

Life is a marathon - not a sprint.  If you want to be able to exercise for the rest of your life, start out slowly, and give your body a chance to recover in between workouts - including speed walking.  Otherwise, you will injure yourself, and become an orthopedic patient.   Also, make sure you are wearing comfortable, supportive, and cushioning foot wear.

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‎07-03-2015 07:33

‎07-03-2015 07:33

Hot bath + Epsom salts every night is what i do.

 

I also take BCAA's (Branched Chain Amino Acids). 

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‎07-06-2015 15:11

‎07-06-2015 15:11

Haha legs are always the worse. It is a runnig joke between avid gym goers that leg day is the worse, and most people will go out of their way to find an excuse to skip it ;).

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‎08-01-2015 14:01

‎08-01-2015 14:01

Go easy on the OTC meds - follow the directions. Could save you an E.R. trip. As a previous poster noted epson salt soaks, hot baths are good. Nothing wrong with a heating pad (don't use unless you are awake).

A little pain is normal. A lot means you really overdid it and that kind of damage takes longer to heal.

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‎08-01-2015 20:22

‎08-01-2015 20:22

Lots of great advice above.  I get the soreness after long runs.  99% of the time I just embrace it as part of exercise and avoid meds but if they are really sore I take some over the counter stuff.  Increasing slowly and give your body a chance to recover.  If it seems to go beyond sore or if it persists even with adequate rest you could see a physical therapist to see if there are exercises you can do to strengthen some muscle groups etc. 

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‎08-03-2015 14:53

‎08-03-2015 14:53

Stretching after your exercise is soooo important. It maintains the muscles and will help the soreness. Also, be sure to get plenty of water. 

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‎08-03-2015 17:52

In response to Taurus21

‎08-03-2015 17:52

Actually there is quite a bit of contoversy regarding stretching in sports medicine and athletic training circles.

New studies demonstrate that stretching before exercise really doesn’t prevent injuries, and actually impairs strength and speed in some athletes. Some studies actually indicate that stability in the knees may be reduced with an increase in injuries. Stretching may have some benefits post exercise though.

 

Now...does this mean I personally don't stretch? No. Old habits die hard and it's become part of my regimen.

I do recommend folks do their own research first though.

 

Might I suggest Clinical Journal of Sports Medicine? It's on line.

 

Enjoy your journey.

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‎08-03-2015 17:59

In response to One-Eyed_Jack

‎08-03-2015 17:59

I don't stretch.  I warm up and sometimes do plyometrics but rarely do static stretching.  The foam roller though - of course! 

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‎08-03-2015 18:14

In response to williamhj

‎08-03-2015 18:14

"Warming up" shouldn't be a problem if you mean just getting your muscles moving enough to "get the blood flowing". Too many folks want to go full tilt into a new program or activity and end up sidelined with unecessary injuries. A lot of folks find out they have degenerative bone ailments just this way (usually in middle age). 

 

Unfortunately folks really need to be careful with suggestions they pick up in forums and research things for themselves. Folks with certain medical conditions must be especially careful. Consider the person who takes blood thinners and consumes OTC medicines without checking with his/her doctor. The results could be catastrophic. My suggestion? Take the comments here as having been made by the well meaning and use suggestions to find areas of research. We all want to help, it's our nature.

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‎08-03-2015 20:13

In response to One-Eyed_Jack

‎08-03-2015 20:13

Yes that is what I mean by "warming up".  For example this past Saturday I did a 13.3 mile run.  Didn't stretch before (never do) but started walking a few blocks then started with a slow job, increasing my pace over the first mile as my body warmed up.  Diving into a program too quickly or upping exercise too quickly or without taking appropriate rest days is a recipe for injury. Anyone begining a program is smart to talk with their MD first and persistent issues should be checked out by professionals. 

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‎08-05-2015 13:34

In response to williamhj

‎08-05-2015 13:34

Amino Acids.  Get the BSN Amino X off Amazon.  Me and my gym buddies call it crack.  It tastes amazing and helps with recovery quite a bit.  

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‎08-05-2015 19:30 - edited ‎08-05-2015 19:33

In response to Kupka316

‎08-05-2015 19:30 - edited ‎08-05-2015 19:33

Essential amino acids (there are 9) or nonessential (4 main) or the conditional amino acids (8 of these) that usually are not essential unless you are ill or stressed (as in a new exercise program?). What exactly are you recommending?

 

This is another category folks should really do their research on and TALK TO THEIR DOCTOR! Blindly ingesting things you don't understand is NOT healthy. There are no "correct" dosages on these "healthfood" substances. Amino acids don't work by themselves either. My point is not to write a thesis just to advise folks not to give bad advice, or worse, take it blindly. Dietary supplements have risks and side effects.

 

"Exposures to supplements (such as vitamins, herbs, protein powders, and botanicals) accounted for more than 100,000 calls to US poison control centers in 2013. Of these calls, more than 8,000 people were reportedly treated in health care facilities. More than 1000 cases were reported to poison control centers as having moderate to severe outcomes. This did not include electrolyte and mineral supplements, which accounted for another 2,500 people treated in health facilities, with 350 moderate to severe reactions and 2 deaths reported to poison control centers."   - American Cancer Society

 

 

 

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‎08-05-2015 20:00

‎08-05-2015 20:00

That's great that you're using the FitBit to push yourself ! 🙂 Congrats! Something that helps me with soreness (I do a lot of weightlifting) is taking recovery shakes... protein, BCAAS. I also make sure to stretch/foam roal. This will help a lot 🙂 . Any more questions email me at karla@infitnitude.com

Karla Arguello
-InFITnitude athlete
-GetCutea Brand ambassador
IG: @KarlaWithaK25
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‎08-06-2015 06:13

In response to One-Eyed_Jack

‎08-06-2015 06:13

Hey One-Eyed Jack, she specifically states that she is pushing herself and is ill stressed.  Amino X is great for muscle soreness and recovery.  It's the top rated product on almost every fitness website.  You just go post to post posting crap that no one cares about.  Be gone.

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‎08-06-2015 12:39

In response to Kupka316

‎08-06-2015 12:39

Sorry dude. Just don't think folks should blindly use stuff they know nothing about. Your Amino-X may be great stuff...but no one really knows yet, or what side effects it may have. Reviews in a body building mag just don't make it as serious research. But you are correct and I'll tone it down.

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‎08-06-2015 13:20

In response to One-Eyed_Jack

‎08-06-2015 13:20

I have to side somewhat with @One-Eyed_Jack here.  Never hurts to check in with the doctor.  I was going to take a natural suppliment that a friend recommended to help with joint pain.  I checked with my local pharmacist on it and he said that if I had taken it, it would have brought my blood pressure down to unsafe levels based on a medication I was taking. 

SW 327 May 17, 2015
CW 272.2
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