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KNUCKLES145 Posts: 13,270
5/25/13 7:45 P

the front outside of my shins HURT if I start out too fast walking. try maybe starting out slower and then as you warm up you can increase your speed. also you can try raising the incline to get your heart rate up instead of walking faster. good luck and I'm glad you have discussed this with your doctor.

FREEBIRD27 SparkPoints: (49)
Fitness Minutes: (120)
Posts: 3
5/25/13 3:41 P

Mine do also. But I have learned that over time stretching them right before I run really helps. No specific ones, just rotate, flex, point your foot and I bet it will get better.

ERICADURR Posts: 241
4/1/13 2:35 P

If your calves/ankles are hurting, it may be your Achilles tendon giving you trouble. Static stretching before you warm up can actually hurt your muscles, because they aren't warm when you're stretching them. I suggest doing a few minutes of a light walk/pace before ramping up the incline, just to get the blood to your muscles. Also, I've read that running shoes with a higher heel on the back contribute to Achilles tendon pain, so if you could check your closet to see if you have any flatter shoes, it may help.

After your walk or after your warmup, I suggest stretching. This site has some good advice about problems with Achilles tendons: http://www.drpribut.com/wordpress/2012/05/
24/achilles-tendon-stretches-dos-and-d
onts-repost/

Good luck and keep up the good work!

CHEETARA79 SparkPoints: (75,140)
Fitness Minutes: (53,151)
Posts: 3,502
4/1/13 8:26 A

Do you have the same problem if you go for a walk outside? Can you pick a different form of cardio perhaps? The elliptical or arc trainer might be easier on your calves.

DRAGONCHILDE SparkPoints: (56,921)
Fitness Minutes: (14,252)
Posts: 9,633
3/31/13 8:35 P

Your doctor is unfortunately wrong. That's not unusual, especially if your doctor isn't a sports medicine specialist. It is NOT normal to have pain! Pain is a sign something is wrong. I'm also not sure what he means by your heart rate having to be in a certain range; that sounds like some very antiquated advice based on the "fat burning zone", which is a myth, and here's why:

www.sparkpeople.com/community/ask_the_expe
rts.asp?q=60


Losing weight is about your diet... not the exercises you do. You shouldn't have to do something that is hurting your body to lose weight! I would seriously consider a second opinion. You don't need to exercise at ALL to lose weight, in fact; it helps a LOT, but you don't have to do a specific intensity. You always have to adjust your diet to your activity when it comes to weight loss.

Even if your *feet* don't hurt, that doesn't mean your shoes aren't at fault. As the experts here explain often, pain in one places doesn't mean that's where the problem is. Our entire body is a big, interlinking system. That's why shin pain is usually caused by foot problems... you're not banging your shins on anything, it's the shock on your feet!

I suspect the problem is that incline... it's likely putting your body at an unnatural angle, and you're having to compensate by placing undue stress on your calves and ankles. Turn down the incline, and stop worrying about your heart rate being in a certain range.

THOMASJEN23 SparkPoints: (21)
Fitness Minutes: (35)
Posts: 3
3/31/13 12:44 P

My feet do not hurt. My ankles and my calves hurt. Already spoke with my doctor and he stated that it's normal to have pain and that it will get better the more I work out. I cannot buy any more shoes. It's just not going to happen (lack of funds). No foot problems prior to working out. I do not have any problems with my feet.

Doc also said that in order for me to lose weight effectively, I should keep my heart rate between 130 and 140 and if I walk slower than I am now, my heart rate is about 110-119 and I don't even break a sweat - this is walking for the same amount of time I have been doing for the last 3 weeks. When I work out I push myself hard because if I don't - I don't accomplish anything. But I don't over do it. The only thing that keeps my heart rate between 130-140 is walking on an incline and walking fast.

As far as the shoes go - the only shoe that doesn't make my feet hurt are New Balance. I've tried Nike, Asics, Reebok, and they just don't feel right. I may have to get some arch supports - maybe that will help. I have purchased Dr. Scholl's foot support stuff and that doesn't really make a difference.

I have been trying to work up to a jog. I can jog on concrete and my calves and ankles don't hurt. But for some reason on a treadmill they hurt.

Someone told me a while back of a stretch that can help but for the life of me I can't remember what the stretch was. I don't have these issues when I do leg presses or any weights that deal with my legs. I will have slight soreness the next day but nothing to complain about. I am thinking it's my weight and this is why I am working out to try to lose weight.

ARCHIMEDESII SparkPoints: (139,552)
Fitness Minutes: (209,125)
Posts: 20,651
3/31/13 7:55 A

Thomas,

While tennis shoes can provide some support, they might not be the right support for your feet. I know it can be expensive, but wearing the wrong shoes really can cause a number of problems. You might start by reading this Spark article on finding the right shoe.

www.sparkpeople.com/resource/fitness_artic
les.asp?id=592


Were you having problems with your feet prior to starting to walk more regularly ? Or did your problems start three weeks ago when you hit the treadmill ? It wouldn't hurt to give your doctor a call and tell them what has been happening with your feet. You definitely shouldn't push through the pain, that does increase your risk for further injury.

Check out that link on finding the right shoe for working out. Try some of the stretches provided in my previous reply. You might want to avoid putting the treadmill on an incline for the time being. just stay at level until you find out why your feet are bothering you.



DRAGONCHILDE SparkPoints: (56,921)
Fitness Minutes: (14,252)
Posts: 9,633
3/31/13 12:47 A

Do not attempt to "push through the pain." When it hurts, that's your body's way of telling you something's wrong, and if you ignore that message, you can end up injuring yourself pretty seriously.

Some things to look at:

Are you going to fast?
Are you pushing too hard?
Are you warming up properly before starting a vigorous session?
Have you updated your shoes for a proper fit?
Have you seen a doctor to get clearance before starting a new exercise program?


THOMASJEN23 SparkPoints: (21)
Fitness Minutes: (35)
Posts: 3
3/30/13 8:55 P

I have been walking on the treadmill for 3 weeks, 3-4 days per week, 2.1-2.3 miles. I start out walking for 5 minutes at 2.9 mph with no incline. After 5 minutes, I walk on a 2% incline at 3.3 or 3.4 mph. I do this for about 25 minutes and then after that I walk with no incline at 3.5 mph for at least 15 minutes. I have changed shoes a few times but I cannot afford to keep buying tennis shoes. Prior to starting to work out at the gym, I walked but not this much. I sit at a desk all day long at work.

ARCHIMEDESII SparkPoints: (139,552)
Fitness Minutes: (209,125)
Posts: 20,651
3/30/13 3:48 P

What kind of shoes are you wearing ? The pains you may be feeling when walking could be a result of wearing old or improperly fitted shoes.

How long have you been using the treadmill ? Were you sedentary and just start an exercise program or have you been using the treadmill for a while now ? If you're new to a regular routine, you might also try slowing down your speed. You may be walking too quickly for your body to handle. So, let's say you're walking at 4 mph, you might try 3 or 3.5 mph hour to see how your legs feel.

So, along with any extra stretches, make sure you're wearing properly fitted walking shoes that support your feet and try slowing down your pace.


www.sparkpeople.com/resource/fitness_artic
les.asp?id=1565



www.sparkpeople.com/resource/videos-detail
.asp?video=66


If you continue to have issues, don't delay, talk to your doctor. a person shouldn't exercise with a chronic injury.


THOMASJEN23 SparkPoints: (21)
Fitness Minutes: (35)
Posts: 3
3/30/13 2:31 P

Can anyone give me any pointers on possible stretches that I can do so my calves and ankles don't hurt so bad when I am walking on the treadmill? I do some stretching but the last couple weeks my calves hurt like hell about 10 minutes into walking. I force myself to keep walking but it gets real bad sometimes.

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