How do I prevent my muscles from getting as sore when I walk?!
Question: I walk 6 miles a day (going for 10 today) but when I'm finished walking my thighs and bum are sore. is there any kind of stretch or supplement that will help?
Answers: I walk 6 miles a day (going for 10 today) but when I'm finished walking my thighs and bum are sore. is there any kind of stretch or supplement that will help?
there are a few things which could help...firstly warming up and cooling down. try not to jump straight in to a power walk then when you'v finished your high speed power walk don't just suddenly stop. instead, start walking gentle, when you feel any heat coming into your legs stretch out the muscles in your legs; you can do this dynamically by lunging as you walk, pushing up through your calf by alternatively walking on ur tip toes, lifting your heels to ur bum and gently lifting your knees to your waist. when you feel your muscles are warmed up you can pick up your walking pace. similarly when you finish, gradually slow your pace and walk at a very slow pace for 5mins before stopping as this will remove any lactic acid which may have built up in ur legs (cause cramps and sore muscles the next day), then very very gently do the dynamic stretches you warmed up to before finally coming to a hault. when you have stopped you can do some static stretches (stretches standing still that you must hold for 30 seconds-1 minute a stretch).
other things which you could do, after your walk put your legs in a freezing cold shallow bath for ten minutes, get out for ten and back in for ten and out again...bla bla bla... or any easier way alternate cold and hot water coming from your shower and holding on your muscles, this stimulates the blood flow in your legs and encourages recovery.
finally drink loads of water! thats the key to all exercise recovery!!!!
stretch all your muscles right after walk
Hamstrings, quads, calves, and glutes
butter fles are the best cause it works your inner thighs
Stretching is very beneficial after a walk. Also a post walk protein shake my also help those muscles recover quicker, thus keeping you from being sore for as long.
Lunges and stretches for your legs are very important both before and after excerise.
I also find it very helpful to have a cold shower afterwards focussed on my legs to get them cooled right down and soothe any pains.
strecthing before and after you walk, it's a good idea to strecth before and after you sleep
One thing that is good for you to have for extra comfort and to help with some aches and pains are insoles. The best ones are at Footlocker. They are called Spenco. They are $19.99 and have a one year guarantee!!! Hope that helps.