We’ve all felt it. Those glutes that make themselves known every time we try to sit down after a hill walk. The ache in our shins after a trek on the neighborhood sidewalks. The pain in our feet from ill-fitting or unsupportive shoes, or perhaps an extra-long excursion. The hips, the knees, the joints that twinge at every turn. There’s no doubt that pain can creep in unexpectedly, but knowing the difference between pain and soreness, and what to do about it when it occurs, is key. So we consulted Dr. Ken Redcross, a board-certified internal medicine physician in New York, for some tips to understanding pain, knowing your limits, and when you can safely walk through that pain.
Any time we start a new workout routine, or try a new activity, experiencing pain and soreness from using muscles in a new way is common. But what feelings can we chock up to the literal ups and downs, and what signals an actual injury? Dr. Redcross says that our bodies react differently to the stress of physical activity which can be natural soreness to more sharp aches and pains. Perception of pain varies from one person to the next as our nerve fibers and brain all have their own unique reactions to painful stimuli. However, if you are experiencing pain that is intense and lingers longer than about 48 hours, then it’s time to seek medical help before real damage can occur.
Before starting a new fitness program, and even when exerting our body in a physical activity to which we are unfamiliar, it’s important to listen to our body and know our limits. Dr. Redcross encourages stretching exercises that not only get our muscles warm, but also help improve flexibility. “Warming up your muscles before walking or any fitness activity is key to injury prevention,” says Dr. Redcross. A walking warmup could be this total body dynamic stretch from 99 Walks Coach Carrie, or simply by walking for a few minutes at an easy pace. Dr. Redcross also reminds us to stretch after walking, which doesn’t have to be longer than a couple of minutes.
Dr. Redcross also encourages us to ensure we’re getting enough water throughout the day to ward off muscle cramps and spasms. Starting out with a large glass of water each morning, especially on days we intend to be out walking, and continuing to stay hydrated throughout the day will set your body up for success. He even suggests taking some water on our walk and making sure to hydrate every mile or so, as well as replenishing afterwards.
And though we may properly prepare with stretching, good hydration, and a comfortable, supportive pair of sneakers, some pain and soreness can be expected with any new spurt of activity. Most muscle pain and soreness is minor after a workout where we may have overused our muscles, but Dr. Redcross assures us we can still go about our normal activities. However, if there is persistent pain and we don’t see an improvement after practicing good self-care or even taking a natural pain reliever after a couple of days, it’s a wise idea to see our doctor.
“You want to avoid medications that mask pain,” says Dr. Redcross. Instead, he suggests using homeopathic topical medicines like Boiron Arnicare Gel or Cream that contain Arnica montana, a type of mountain daisy, to spot treat sore areas. This type of pain reliever can safely be used alongside other medications or supplements we may already take.
The hardest part of any walking plan is patience. Dr. Redcross recommends making small, incremental changes instead of striving for perfection, and also setting realistic goals. He encourages us to be kind to ourselves and our body by sprinkling in some rest days to help us recover.
Experiencing pain and soreness is inevitable, but with a little extra time and attention we allow ourselves, most often we’ll be able to walk through any discomfort. And, most likely, we’ll feel a little less sore, and a whole lot stronger when we get home.
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