Painful calves after walking/jogging... Just started

Vexxerr
Vexxerr Posts: 3
in Getting Started
I started walking about 3 weeks ago, a few times a week.. distance/time slowly rising. I am really out of shape from 20+ years of sitting on my butt.... not over weight out of shape, but cardio/flexibility wise (high metabolism) .. Anyways, Im up to about a mile each time out, at least every other day.. I jog small parts of it, slowly increasing that as well.

My question i, should my calves still be aching half way through? When I first started, I tacked it up to just one other symptom of being out of shape, but it still happens every time. Its not unbearable, but it makes increasing my time and distance difficult... Is it normal for them to still be giving me trouble and will it decrease go away after more time?

Replies

  • Sabine_Stroehm
    Sabine_Stroehm Posts: 19,263 Member
    You may need to do some calf stretches as you go. And, may need to look into different shoes. How great that you're walking/jogging!
  • Vexxerr
    Vexxerr Posts: 3
    I got new shoes already, they helped a bit.
  • Sabine_Stroehm
    Sabine_Stroehm Posts: 19,263 Member
    I got new shoes already, they helped a bit.
    That's good. Are you doing some calf stretches? You might need to til your legs get more used to this.
  • Vexxerr
    Vexxerr Posts: 3
    Yeah, though probably not enough or the right ones... as I mentioned, one of the issues is flexibility, that actually has always been a problem for me, even as a kid, I guess it has something to do with being so tall. Will have to go watch some youtube videos for ideas I guess.
  • liznotyet
    liznotyet Posts: 402 Member
    Some barefoot walking, marching in place will reconnect the soles of your feet with your brain. Learn when your body is circulating blood through unused muscles (new sensations) vs being pushed beyond its abilities (pain and damage.) Soreness the day after is uncomfortable but good; soreness during exercise means slow down and use a different muscle group.

    Calf pain can also be a sign of dehydration, the more you exercise the more water you need to replace.

    Finally, make sure your core muscles are supporting you when you walk and are not just extra weight on your legs (especially your knees.) I like to imagine a wire pulling me up from the top of my head to the sky, and another wire pulling my belly button back through my back. "Chi Walking" and "Chi Running" are two related books on the topic.

    Slow and steady - it does get easier but only if you keep doing it.
  • PaytraB
    PaytraB Posts: 2,360 Member
    It's great that you're getting out there and not giving up.

    Maybe you need more time to adjust to walking? You've only been at it for 3 weeks. What was your starting distance? Perhaps you're increasing your distance too much?
    How fast are you walking/running?

    Hang in there. You'll figure out what the problem is and overcome it.
  • shapefitter
    shapefitter Posts: 900 Member
    General rule: 10-15 min warming up, before a work out, and 10-15 min cooling down, after a work out.
  • cofty
    cofty Posts: 11
    If you are simply walking and gentle jogging then a warm-up isn't an issue. Since you are probably not working hard enough to go anaerobic it shouldn't be lactic acid.

    It sounds like it might be a flexibility issue. Never attempt to stretch cold muscles. Do your exercise, building up gradually from walking to jogging, then at the end, when your legs are warm spend 10-15 minutes doing some static stretching for your calves and achilles. Don't push too hard into the stretch it shouldn't be painful. After the first few seconds the muscle will relax a little and you should be able to push a little more. Hold the stretch for 30 seconds and repeat 2 or 3 times each leg. Do this every time for a few weeks and things should improve.
  • Tanya949
    Tanya949 Posts: 604 Member
    If you are simply walking and gentle jogging then a warm-up isn't an issue. Since you are probably not working hard enough to go anaerobic it shouldn't be lactic acid.

    It sounds like it might be a flexibility issue. Never attempt to stretch cold muscles. Do your exercise, building up gradually from walking to jogging, then at the end, when your legs are warm spend 10-15 minutes doing some static stretching for your calves and achilles. Don't push too hard into the stretch it shouldn't be painful. After the first few seconds the muscle will relax a little and you should be able to push a little more. Hold the stretch for 30 seconds and repeat 2 or 3 times each leg. Do this every time for a few weeks and things should improve.

    Exactly this.

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