There’s a story about a patient who goes to the doctor. He moves a certain way and says, “Doctor, it hurts when I do this.” The doctor replies, “I have the cure – don’t do that.”
Have you heard that one? Can you relate?
Usually, if something causes us pain, we do our best to avoid whatever it is…
Too much of anything can be an issue, but that doesn’t mean you shouldn’t push your boundaries a little. I hope you don’t listen to the doctor in that story and progress gradually so your body has time to adjust to the demands you are putting on it and know your legs shouldn’t have to hurt, for long.
Are you a runner? Or maybe you prefer a nice, brisk walk?
Too much running or walking can cause pain and discomfort. But, there are a few things you can do to reduce the amount of pain caused by running or walking.
Your legs shouldn’t have to hurt.
Step into it.
While it’s good to push your limits a little bit, too much of anything can result in problems. Don’t start jogging for miles right away; don’t even start walking for miles right away. Take things gradually so your body has time to adjust to the new demands you’re putting on it.
Be properly equipped.
One of the most common complaints from runners and walkers is that their shins and/or feet hurt. This is similar with any exercise. When the muscles you use are sore – this is referred to as Delayed Onset Muscle Soreness (DOMS).
This is a result of the muscles tightening as they rebuild themselves. To prevent or reduce this, make sure you wear the proper footwear. Wearing proper shoes will make sure all exercises – even running and walking – are done with the correct form and posture.
Doing too much too soon can also cause Plantar fasciitis which is an inflammation of the fibrous tissue (plantar fascia) along the bottom of your foot that connects your heel bone to your toes and can be extremely painful.
I have different shoes for walking than what I would wear for exercising and there are still different runners depending on your foot and the terrain you would be running on. Get the right shoes, and be fitted by a professional
Mind your knees.
Almost as common as complaints about sore feet and shins are complaints about sore knees. It helps to strengthen the muscles around the joint. This will reduce the pressure on the joint, by allowing the muscles around their knee to do their job. Straight leg raises are a great way to build quad muscles without aggravating the joint.
Roll it out.
After your walk or run, make sure you roll out your muscles. Use a foam roller on your shins, calves, quads, and hamstrings and use a lacrosse ball for the soles of your feet. If a few days have passed, you can roll the muscles again. Or use a heating pad to get the blood flowing to the muscles, which will assist the repair process.
Don’t skip the nutrition.
Your body needs proper nutrition to repair itself after exercise. Eat complete, healthy meals and consider using an l-Glutamine supplement. If you take one right after the workout, it will help your muscles recover faster.
Need some help?
Learning how to navigate all the noise and continue to work towards your goals when your body is changing can be tough. I can help through coaching. If you would like to learn more about healthy eating, exercise and lifestyle changes—in a way that’s personalized for your unique body, preferences, and circumstances—consider It Fits Me. Contact me to learn more.