Purdy Bear Posted March 8, 2009 Share Posted March 8, 2009 I am getting a lot of muscle pain after walking. A friend said it is a build up of Lactic Acid (?) and stretches would help, which they did. However, I cant go around the shopping center doing stretches, anyone got any other handy hints on this? Thanks Patricia Link to comment
sassenach Posted March 8, 2009 Share Posted March 8, 2009 Do ten minute walking periods somewhere , outside, at the mall..... then extend the minutes you walk every few days and you will become more limber and your muscles will get stronger and have more stamina. It is surprising how short a period of time it takes to do this gradually and you will be able to walk with the best of them, a good survival ability, as well as for your personal health and ambulatory abilities as you get older. Within months you would be able to walk for miles if you do this gradually and consistently each week. Several walks a week, short to begin with. Link to comment
Homemaker Posted March 8, 2009 Share Posted March 8, 2009 I injured both my feet at work last year.. tore the plantar fasciitis. When I'm out and about I do an easy stretch that doesn't look odd to others in a public setting. I stop on a step-up or stairs and hold on to the rail. I put my heels out over the edge and drop them down to do a slow gentle stretch of the back of the calf and bottom of the feet. I've done it on curbs also, but there you don't have a rail. I keep a 2x2 board under my cupboard and put the front of my feet on them when I'm there cooking. With my heels still on the floor it gives a good continuous stretch also. If you are consistant with your stretches, your muscles will eventually lengthen and not cause you as much trouble. Link to comment
CrabGrassAcres Posted March 9, 2009 Share Posted March 9, 2009 Try taking 5 Gm of vit C before you go shopping. It helps the Kreb cycle out so that it can prevent the lactic acid buildup. I know you probably have never heard of the Kreb cycle unless you are in the health care professions, but I wanted you to know that there is a good scientific explanation for the vit C working. Link to comment
Crazy4Canning Posted March 9, 2009 Share Posted March 9, 2009 An exercise I do is to stand with my toes on the stairs and back half of my feet off the stairs. I go up on my toes, lean forward, then back,stretching those muscles. This can be painful, so go slow. It really helps the leg muscles. Also, epsom salt baths are fantastic! Link to comment
AarounPierce Posted March 9, 2009 Share Posted March 9, 2009 When you use your muscles, your body naturally creates lactic acid as a bi-product of energy usage. Your normal bloodflow should carry this bi-product away to be filtered and disposed of properly, this is one of the reasons when you jog/run/walk/exercise-period you are always advised to never just stop exercising suddenly. Stretching has a two-fold benefit, it lowers the tension in your muscles but it also stimulates bloodflow (the warming sensation when you stretch). That is really the vital part of relieving the aches you may feel while you are running and shortly afterward. So stretch first before your next run, hold at least for 10-15 seconds for each stretch. If you cannot stretch, you can at least get the muscle warming benefit by tensing the different muscles of your legs (individually) about 15 times for about 3 seconds each time to stimulate your bloodflow. Always, throttle yourself down towards the end of your exercise, let your heart rate and respiratory rates return to normal before you stop moving. Once you're back to your normal state, then you can stop and relax for a while...see if your aches are shorter lived. Link to comment
Snowmom Posted March 9, 2009 Share Posted March 9, 2009 This is all good advice. I was just going to suggest you do your stretches before you leave the house and then go slow to start with and build up your walking a little at a time. Link to comment
Purdy Bear Posted March 9, 2009 Author Share Posted March 9, 2009 Thanks everyone, got loads to work on. Thanks Patricia Link to comment
zzelle Posted March 13, 2009 Share Posted March 13, 2009 i will also have to try my legs are killing me today i did not strectch first Link to comment
twilap Posted March 16, 2009 Share Posted March 16, 2009 I'm going through toe, shin, and inner thigh muscle spasms since I started using the excercise bike... I'm gonna give the stretching excercises a go, before bicycling, and increase my Vit-C intake as well.... see how much that helps me. I will say that after losing 45 pounds my lower back isn't bothering me any longer... Anyone have any muscle toning excercises that someone on 02 can do? My calves are toning up good walking up and down the basements 15- 20 times a day.... but I need to start toning my abs, biceps, thighs, etc. Link to comment
Amishway Homesteaders Posted March 17, 2009 Share Posted March 17, 2009 well here it is 3:45 am and I am up and getting ready to go out for a walk. (Yes I do that when I can't sleep) but is is so nice out right now and nobody else is up and out.. And here is a good reminder to stretch out before heading out. It only takes a bit of doiing it to make a big differance when you are done walking. See ya all later . . . . . . . . . Link to comment
Ambergris Posted March 17, 2009 Share Posted March 17, 2009 Back to the original question of lactic acid buildup, an effective way to flush it is to relax the entire limb. For example, take one step upstairs, hold the handrail, lean back, and let one leg flop loosely. Give it a little shake, like a wet dog would, and let it flop again. Then go up a stair, put your weight on the flushed leg, and let the other one flush. This can give a surprising degree of immediate relief. Link to comment
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