Newbie lots of pain when walking.

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!!!!!

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

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 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.

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!

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.

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.

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.

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.

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.

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.

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...

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.

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!!