Newbie lots of pain when walking.

leodb66

Hello All,
First let me say I love this place and all the info I can get here for my weight loss journey. Now to the question.
I am 46 years old 5'5" tall 315#. I have finally decided to do something about my weight and I tried to start walking..
Everything hurts! Well almost everything... My back hurts about 100- 200 yds into walking and my shins start to burn at about the same distance. Most of my weight is in my belly. I was completely sedentary up to this point. My question is , should I walk through the pain and will it get better as I start to become more used to using these muscles. Anyone with any experience please help.

Leo

RobinvdM

Hey there!!

Back when I joined MFP at the end of Jan 2012 my first goal was to walk for an hour a day, and for the first 2 weeks it HURT. My arches throbbed, my calves ached, my shins were on FIRE. There were days at the start when I wouldn't get halfway through the walk when my legs would feel like giving out.

One problem is going from completely sedentary (all I did was sit around playing online games or watching tv) to spending an hour pushing my legs as fast as I could for that hour - my walking route included 4 steep( at the time they were monstrous) hills and my pace was 3.0mph

Another issue was I wasn't using walking sneakers - yap. I was walking midwinter in my crocs, lol XD

I pushed through the pain by walking a bit slower when the shins would flare up, and elevating my legs once I got home to ease the aches that come from using gimpy muscles. I bought proper walking sneakers (cushioned insoles, and a nice arch support) Just make sure, if you don't have them yet, you try on every pair you can 'cause it will matter by your 5th walk in the new shoes. By week 3 the pain was more of a discomfort, and to be honest I have no recollection of the first day when it stopped hurting. It WILL go away eventually. Don't push yourself TOO hard, listen to your body - but if you make it 10 extra steps the next time or the next time it's all progress

Just set mini goals to accomplish. Also do more "walking around" inside the home or office just to get your legs used to the idea of being expected to do more than be torso ornaments. That helped me a LOT during the first 2 weeks.

Good luck to you!!!!!

icimani

It's so hard to find the line between pushing yourself, and pushing too far and hurting yourself. And that line seems to change daily.

Make sure you have good supportive shoes - I like New Balance because you can find them anywhere and they have wide widths, but everyone is different. Having good shoes will help a LOT.

I get shin splints every once in a while and I read somewhere that it could be that your stride is too long. I know that I also get them if I walk too fast especially on hard surfaces like asphault.

Good luck!

shabaity

also try some stretches after you walk for your shins on the floor legs in a v and point your toes towards and away from you body a few times stretches both shins and calves from the same posistion bend forward with out bending your knees reaching hands out with your hands towards your toes and torwards the center between your legs if you start having inner thigh problems butterfly your legs (ballet term i dont know the actual name for it) by bringing the soles of your feet together as close to the body as you can lift your knees up and down... all of these help a lot always been my go to stretches for the last 20 or so yrs

rml_16

What kind of pain? If your bones are brittle from lack of exercise and excessive weight, stress fractures can occur. Have you talked to your doctor?

anthemforagirl

When I first started this journey and rehabilitation after falling and breaking my ankle - I started with water aerobics. It took the pressure off and helped me drop my initial 15lbs. After starting to condition my body and build the strength... I then moved to a recumbent bicycle.. and eventually the treadmill and elliptical.

I highly recommend starting off with something low impact in order to get the ball rolling - so to speak.

Francesca3162

Listen to your body. Start with 1/2 mile at a comfortable pace. When you can consistently accomplish that every other day. Lengthen that to 3/4 mile, then a mile.. etc etc. when you get to 5K.. or just over 3 miles, then move up your pace a bit.
Rest, hydrate well and wear the proper shoes...

deb3129

I was 338 pounds when I started, and had the same problem. My legs used to ache so bad at night I could not sleep. But now I walk up to 6 miles a day and don't have a problem. So you will get used to it. I will say though, if you think it is something other than just sore muscles from overuse, or have any doubt, check with your doctor to make sure you do not have any health issues that you are making worse. Otherwise, just hang in there. It will get better.

okcareys4ku

Make sure you okay any excersice and diet plan with your physician. Take it one day at a time -- walk as much as you can, then the next day add a few more steps, then keep adding steps each day. Even try to walk just a few short distances several times a day.

albryant0614

I definitely think small walking goals are a good idea. Don't try to overdo it! Also I recommend a good pair of walking shoes. I tried walking in my everyday shoes and I found that it made my legs and back hurt. Once I got some actual walking shoes, things got better!

littlewitch1973

I started my journey over a year ago - and weighed in at 400lbs. I started walking, and woke up in the mornings and could barely put my feet on the floor, it hurt SO BAD. I almost gave up. I kept walking though - slow pace, and did just around the block at first. Then, I picked up the pace a little for a week. Then, did twice around the block at a slow pace, then upped it to a faster pace.

Now, a year and a half later, I'm doing Insanity. I'm here to tell you it IS possible.

Stretch before your walk - put your foot up on the couch, stretch your legs and hips. Reach down and try to touch your toes. Do side stretches - get the blood moving and your body will adjust. I also agree with everyone about good sneakers. Those can save your life!! I have 2 pairs of running sneakers now, and am also doing the C25K program because I actualloy enjoy running now.

You can do this - you are already further ahead than everyone on the couch - just remember that. EVERY step matters!!!

mensasu

Get to a pool and water walk. The water will take some of your weight off the joints and allow you to start conditioning the leg muscles. Most pools also have great programs for water exercises that are great if your are very heavy.

bcf7683

I would first recommend talking to your doctor. Boiler plate answer, I know, but they can probably give more helpful suggestions than what you'll get one here.

Now that I've made that disclaimer, I would recommend going to shoe store. A REAL shoe store, where the people who work there actually know how to fit you for a pair of athletic shoes based on your activity. You'd be surprised how helpful that can be. When I started running, I had terrible shin splints and a bruised heel. I got a new pair of shoes that were right for my activity and stride type, and it was amazing.

Also, have you tried an elliptical? They are a lot more forgiving on joints and bones. When I was having my shin splint problems using an elliptical helped TREMENDOUSLY. Also, you should avoid hills until your body becomes conditioned to activity- hills were another factor in my shin splints.
Another suggestion would be doing water aerobics. My step-dad had two spinal fusions and can't do normal activity because it will dislodge the pins in his spine. He's been doing water aerobics for a year now, and he LOVES it. And he's also pain-free while he's working out.

Hope that helps and good luck! :happy:

126siany

Make sure you okay any excersice and diet plan with your physician. Take it one day at a time -- walk as much as you can, then the next day add a few more steps, then keep adding steps each day. Even try to walk just a few short distances several times a day.

I agree with this. It would be a good idea to speak to your doctor so you know that you are being safe. People who have been completely sedentary might find that a few yards of walking is truly exercise at first, and may need longer recovery periods between exercise days.

Muscle soreness--a dull, consistent ache--a day or two after exercise is normal even for people in good shape. It generally improves on its own. Sharp pain or pain that makes it difficult to keep going is NOT normal and means you should stop.

StevenLongtin

5'10" (was 360 at my highest peak, prior to walking) 25 y/old
I started just by walking a little extra distance every day about 7-8 months ago, and gradually increasing it. never making myself too uncomfortable. I used to be a gamer prior to that so my butt has seen plenty of chair, hah!. weighing in at 288 now and I can do a little jogging, I bought a gym membership so it's on a treadmill mostly. but I've gotten myself up to 2 mins jogging (5mph) 1 min walking (3mph) back to back up to 30 mins. My first suggestion is get your body used to it, 30 mins a day is all that's required for that. don't jog until you're at a comfortable enough weight where it won't put too much stress on your knees and ankles, you're just going to hurt yourself that way. diet also has a lot to do with how your muscles and joints react. are you getting your minimum 8 glasses of plain water daily? cutting down on sugar intake, particularly in the morning?(fruit is ok, added sugars are not) are you getting protein with every single meal? if your answer is no to any of those 3 questions you can start there. stretching helps, I learned those in school so I just do them naturally. Hope this helps

cheers!

free2live72003

Icing your shins, knees, ankles (whatever hurts) after you walk will also help. Drinking a protein drink after your walks can also help your muscles recover.

Just keep moving even if iti is slow and somewhat painful. Eventually it will get better and you will be so surprised at how long or how far you can go without discomfort.

mrsvatitagain

I would make two a few suggestion, but first CHECK with your doctor to make sure you are ok to start walking, then shoes. The right shoes is going to make all the difference in the world.

Then, I would walk slower and set smaller goals like to the end of the street and back or back and forth to the mailbox and increase from there, as you have to get use to walking and YES everything hurt for me too at 307 walking, my hips my back, my feet went to sleep, numbed up, all of it. Once I adjusted the speed and stopped trying to be a super walk day one, it got better and slowly :O) The pain subsided and my walks got longer.

Another thing I might try is Leslie Sanson walking at home, which is based in house and more walking in place to get your body use to moving around. It seems simple but she is one tuff lady and I had not clue walking at home could burn the calories.

Either way, I say don't give up you will get there, baby steps.

BrianSharpe

It's not unusual to feel some discomfort when adopting a more active lifestyle.

What kind of shoes are you wearing? A good supportive pair of properly fitting walking shoes (or running shoes) can make a difference.

Your back pain suggests you need to send a few minutes several times a week strengthening your core (assuming there's no other underlying medical condition) here's a link to a core workout (start slowly & build time on planks & reps for bridge etc)

http://www.runnersworld.com/article/0,7120,s6-238-263--13030-F,00.html

while it is really designed for runners you use pretty much the same muscles walking.

Shins splints are usually a result of lack of adaptation to the new exercise. You may be trying to do too much too fast. Listen to your body (don't let it talk you into giving up....there are times your brain will lie to you) if something hurts (as opposed to mild muscular discomfort) ice it and take some ibuprofen (I've found that eating blueberries on a regular basis helps with inflammation). You can also find stretches that help and exercises like calf raises help too.

It may sound premature but as a man over 40 you should also start strength training (no, you don't need to spend hours at the gym trying to look like Mr. Universe). We start losing lean muscle mass at a rate of about 1% per year once we hit 40 and exercise is the only way to mitigate this loss, there's a considerable body of evidence that suggests many of the indignities suffered as a result of aging can be reduced or avoided altogether through regular physical activity, including strength training.

DrJeep

I used to have rather severe back pains especially in my lower back when I walked a lot. Now I have two things that made my walking easier.

1. Other shoes, oddly I don't have any back pains while walking in my New Rocks, other shoes did cause my lower back to hurt. I suppose proper walking boots would do the same for me.

2. Losing weight, and I realize this is a self fulfilling prophecy. When you start losing weight, walking will become easier, you will also build up stamina and endurance, which makes the walking easier, more fun, you'll do more of it (if you want to, I know I did) and in return you exercise more.

My advice, make sure you keep trying, but if the pains become more severe, or debilitating, please do consult a doctor or physician.

Make sure you stay healthy.

Good luck, and feel free to add me if you care for a "walking" buddy.

jlapey

It does get better. Get good shoes for support and moleskin to prevent blisters. Stretch before and after. Drink lots of water. Take it a little at a time. Set a small goal, maybe a mile. When that becomes easy, add another half mile or so until that becomes easy and so on. Listening to music will help you keep pace.

The impact of walking makes my hips and lower back hurt pretty bad (I think I may have an injury from a car wreck but I haven't had it checked out yet so...) I just joined a gym and found that the Arc Trainer works really well for me. I burn the same calories in 1/3 of the time without the impact to my joints. Maybe that is something you could consider if the pain from walking is unbearable.

Despite the pain in my hips and back, I will likely continue to walk every once in a while on nice days, simply because I enjoy it. I like seeing the pretty houses and the trees and landscaping. I like all the different smells of the outdoors. (just don't go on trash pick up day, ew) It's an escape.

jrich1

The problem is within your shoes.. and make sure you are stretching.

lizzybethclaire

I was in sooo much pain when I started exercising, but it does get better. I would see a doctor first before doing anything physical. My back pain is gone now and I think I will have even less aches and pains as the weight comes off.

jonwv

pace yourself..if you get 200yds today shoot for 201yds tomorrow.
When i started p90x i couldnt bend over without getting out of breath...now i am actually able to raise my legs up and tie my shoes..it will get better. Just do it at your own pace...a little is better than nothing.

jharb2

I had same issue. Actually losing weight to help my knee pain was my initial goal, but it didn't get better, just worse. MRI showed arthritis and lack of cartilage. So, walking was more painful. Dr. recommended elliptical or swimming. No running. Elliptical has kept me moving and doesn't hurt. At our age, its probably your weight on your knees/hips and arthritis. I would do something that does not add stress to your joints. Keep going...

Tarin626

Just another echo of encouragement - talk to your doctor if you have one to make sure that it is safe for you to walk on concrete/asphalt, etc. Otherwise the pool walking idea is a great start that will have less stress to your joints.

Forgive me but based on your stats and you pic I'm going to guess that you might not be that flexible - see if you can get someone to help you stretch. You lay on the floor and they manipulate your legs for you to stretch them out until you can do it yourself! It feels awesome - my trainer does it for me and I can do them myself :-)

I agree that the right shoes do wonders - I like the new Reebok RealFlex but I agree that New Balance make really good shoes as well!

Some pain will be normal as you have not worked out before but remember it is 80% diet and 20% excercise!

Good Luck and feel free to add me as a friend :-)

Bob314159

In March this year, I was lucky if I did 2500 steps a day. I started on a walking program, but eased in gradually. At 40 minutes I would get tired, my trainer told me to be careful, last thing you want is to stress a joint or muscle and be off your feet for 6 weeks. He suggested alternating short and longer walks day by day and to not push myself. I was very lucky not to experience any serious muscle problems, just exhaustion from walking. Now its easy to do 10K in a day, the main issue is finding time to walk.

Within a month I was up to doing at least an hour walk a day, and some days longer. By July I was able to go on vacation on New York and walk for an entire day, well over 20,000 steps

Good shoes are important, I have several pairs, but in the end found that some cheap $45 Nike shoes are best for my feet, Stretching after walking is for sure required. I don't stretch before walking, I just walked slower for 5 minutes (I don't bother doing that now)

I would suggest finding a trainer at least for one session who is able look at your walking gait, you might have problems in other parts of your body that cause you to walk off centre and stress yourself.

Don't give up.

BoonedockGardensGirl

I had a doctor tell me last year that the stepping up idea is the best way to go from NO activity (which was me) to walking 4 miles a day now.
Week 1 He suggested that you start by walking for 5 minutes 4 times a day, a steady can still carry on a conversation pace.
Week 2 Step Up to 10 minutes 3 times a day
Week 3 Step Up to 20 minutes 2 times a day
Week 4 Step Up to 30 minutes 2 times a day
Week 5 - he said that you should be able to walk with the strengthen joints and muscles upto 2 hours a day.

Good shoes, proper posture (as best as you can - this will improve with weight lose), LOTS of water (this will help with some of your joint pain too - I know it sounds strange, but it works), and a safe somewhat level area to walk in.

I'm happy to say I can now walk a mile in about 12 minutes, but I seem to keep losing my motivation and energy to get up and walk every morning and every evening when I get home from work.

hsmaldo

Just want to echo what others have said, consult your dr, Good shoes make a HUGE difference. When I first started walking, my lower back would KILL me. Stretch your lower back AFTER you walk, every time! Also, the shin splints are painful!! Watch out for inclines, take a shorter stride and focus on trying to move your body with your larger quads (upper thigh/leg muscles) rather than trying to use your feet to 'pull/push' your body--that make any sense? Don't know any other way to try and describe it--sorry!

Good luck!!

bokodasu

I'll recommend the Chi Walking book (or program, anyway, I think there are different formats). It sounds dumb, but there is actually good form to walking and the closer you stick to that better you'll do. It also has really good advice for ramping up at the right pace.

I'm recovering from a running injury, because I'm an idiot who didn't listen to her body when it said "hey, that tendon shouldn't feel like that". Push if you're tired, stop if you hurt.

leodb66

Wow, that was great! it's nice knowing there are others out there that are going through what you are. I am going to take all that advice and compress it into a list of things I need to do...some I already have. I been to the doctor and he wants me to start out walking. I think the treadmill is the way for me to start, if I rest my hands on the bars of the machine it seems to take a lil of the strain off my back. Thanks to all that responded.

velmaisvelma

When I first started this journey and rehabilitation after falling and breaking my ankle - I started with water aerobics. It took the pressure off and helped me drop my initial 15lbs. After starting to condition my body and build the strength... I then moved to a recumbent bicycle.. and eventually the treadmill and elliptical.

I highly recommend starting off with something low impact in order to get the ball rolling - so to speak.

I am in the same boat, now I am in the recumbent bicycle, so I agree with the above post. I have a muscle disease, and am very sedentary. There are weeks where I may only be able to ride the bike 3 miles (altogether) The trainer told me to listen to your body, to lead up (you have to start somewhere) I now can do weight (pushing) with my legs and pulling with arms. It does get better!