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Healthy Walking and Muscle Soreness

By Aubree J. Swart

Walking is one of the most natural forms of exercise, plus it requires minimum equipment and no special facility. A regular program of walking can enhance the body’s natural ability to recover from stress and injury while promoting circulation, building muscle strength, and increasing bone density.

Slowly beginning a walking program will help minimize the risk of injury. A cardiovascular waking program should be sustained for at least 20-30 minutes per session. In the beginning, emphasize on building strength and endurance rather than elevation of heart rate. You should be able to carry on a continuous conversation without difficulty of breathing during your first walks. Current research indicates that an optimal exercise program includes 30-50 minutes of aerobic activity five days a week.

Before starting any fitness program, it is a good idea to consult a physician or physical therapist, especially if you have been inactive for a period of time, have a family history of heart problems, or have experienced difficulty or pain when ascending two flights of stairs. Monitoring your heart rate is beneficial for any aerobic activity. Generally, aerobic exercise should be performed at 50-85% of your target heart rate (determined by age and previous activity level). A physical therapist can help determine your best training zone.

Training smart will help you prevent injuries. For best results, create a varied approach to your walking program. For example, do not walk the same distance or duration every day. Take “rest” days to promote tissue healing and growth. Rest days are not necessarily days of inactivity, but days when the duration or pace of the walk is decreased. You may also choose a different activity such as riding a bike.

If you do sustain an injury, the ability to differentiate the injury is important in order to ensure proper medical care and implement appropriate recovery measures. Your physical therapist is an excellent resource to help you diagnose any injury. A very common injury for athletes is a pulled muscle. A muscle pull is a strain (micro-trauma) to either the muscle belly or the tendons that attach the muscle to the bone. There are three grades of muscle strains. A Grade I strain is the most minor, micro-tearing that results in muscle soreness. A Grade II is a mild to moderate tear resulting in the loss of some structural strength. And a Grade III strain is a complete tear of the muscle.

A muscle tear or pull typically occurs when the muscle contracts while lengthening. However, it can also occur when the muscle is structurally inflexible and unable to support weight or is too weak to support a specific motion. Therefore, it is important to start slow when beginning a new exercise program to allow your tissues time to adapt to new physical stress.

In the event you do strain a muscle, here are some options. For muscle soreness, do not exercise aggressively until the pain has subsided. If there is noticeable pain for more than 24 hours, perform moderate stretching, ice the area, and modify your exercise for a few days, such as rest or bike. Use pain as your guide.

If you experience a Grade II strain, there will most likely be some swelling, loss of strength, and pain. This type of strain/pull should be taken seriously and it may be necessary to seek medical attention. Gentle stretching, applying ice/cold to the affected area, and some light movement will help aide the healing process. Your pain threshold and flexibility will determine when you can return to light exercise.

A Grade III strain, or muscle tear, will stop you in your tracks. The muscle’s ability to support weight with be significantly limited and slight muscle contraction will cause pain. If this occurs, consult your doctor or your physical therapist and expect rehabilitation for six to 12 weeks.

If you are training enough, you will experience sore muscles. However, the key to injury prevention is to listen to your body and react accordingly. An ounce of prevention is worth a pound of cure.

Consult your physical therapist prior to starting a walking program, especially if you have joint or muscle pain or have health questions. There are certain physical conditions that may be made worse by walking for fitness. Congratulations on taking the first step to better health.

Aubree J. Swart, PT, DPT is the Director of Physical Therapy for Therapeutic Associates, Inc. - Northeast Portland.

*Get Moving provides general information only. This information should not be substituted for a doctor’s advice. Always consult your physician before beginning any new exercise or treatment.