While soreness may be a sign that youre walking too much and need to cut back, it could also be a sign that youre not using proper form or not getting enough rest. But, a sudden increase in your walking time, days, or distance also can increase your aches and painsand even your risk for some injuries. The muscle usually the calf at the back of the lower leg tightens and spasms. If you have this kind of leg pain after walking too much, you'll feel soreness in the front part of your lower leg. of signs you need emergency medical attention or call 911. For adults, a doctor may recommend conservative treatments, such as OTC pain relievers, physical therapy, and weight management. Using proper lifting techniques, including holding an object as close as possible to the body, maintaining a wide stance, bending from the legs and not the back, and avoiding lifting objects that are too heavy. As with any exercise, you might feel your legs ache or get tired when you go for a long walk (or any duration walk if you aren't used to it). Several factors can contribute to aching and weakness in legs while walking. If they persist, worsen, or make life difficult, the individual should contact a doctor. The simplest way to stretch your hamstrings is to sit on the floor with your legs straight out in front of you. Last medically reviewed on December 2, 2022, Back pain is a widespread and potentially debilitating problem. You may also hear a clicking noise when you move. You can substitute frozen vegetables or meat for . It has been found that when the spinal disks, vertebrae, or the surrounding structure impinge on the spinal cord, it can result in pain in the lower back. Several other rarer diagnoses may also be to blame. It's crucial to follow a doctor's advice carefully. Symptoms can include pain behind the thigh or knee, stiffness or pain after walking, and swelling. It is a healthy routine that has been recommended by both medical professionals and professional athletes. This also aids the legs to pump out pooled blood and receive oxygenated blood. The main symptom for this is not leg pain, it is numbness and losing the feeling of the leg at certain periods[i]. If you have this kind of leg pain after walking too much, you'll feel soreness in the front part of your lower leg. If youre not getting a good 7-8 hours of sleep per night, that could be the cause of your frequent walking-related soreness. MNT is the registered trade mark of Healthline Media. Thank you, {{form.email}}, for signing up. Your doctor can help you find a rehab plan to strengthen that part and any supporting muscles or joints. Treatment options depend on the persons age and the severity of the curvature and symptoms. While complete rest and inactivity may be required for serious injuries, if you stop moving completely you may find yourself feeling stiff and have trouble getting back into walking when youre feeling better. Moreover, they can be rectified using simple home remedies. Certain medical conditions can lead to aching legs such as arthritis, blood clots, nerve damage and varicose veins. Cochrane Database of Systematic Reviews. This structure helps with hip mobility and also creates a vacuum-style seal in the joint which adds to its stability. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. Hari Budha Magar . The key symptom is intermittent claudication. It's also important to stretch AFTER your muscles are warm. However, the pain can become sharper or more intense from long periods of standing or walking. Copyright 2000-2023 Virtua Health 5 /15. It's often caused by issues like degenerative disc disease or the formation of bone spurs. Tendonitis is an ailment that happens either from overuse, aging, or certain conditions such as diabetes or rheumatoid arthritis. People often find that this pain improves with sitting down or leaning forward. Subsequently, allowing the pooling of blood in the legs. In addition, work on strengthening the muscles near your shin. Applying some of these ointments and gels can also do the trick. People with this condition, called peripheral artery disease, are more at risk for heart attacks. Your knees take a lot of wear and tear on any normal day. This type of pain is more common in women. This also could depend on your age. The older you get, the longer the recovery period is from DOMS. This pain can become worse when you: The pubic symphysis joint is located in the front of your pelvis. Key physical & mental signs. If you continue walking too much, or with too much intensity, you may notice a decrease in your performance; heavy, stiff muscles; and/or psychological symptoms like depression and irritability. If you do experience sharp pain, go get checked out, as serious injuries may not easily heal on their own. People with appendicitis feel severe pain in the right side of their pelvis, along with symptoms like: Diverticulitis happens when small pouch-like structures that have formed in your large intestine, called diverticula, become inflamed. Learn more about the causes and when to seek medical attention. If youre feeling very sore, cut back on the intense fitness walking for at least a day and see how you feel. I also recommend checking your sneakers for wear and tear like cracks in the sole or tread loss. This can help flush out the excess lactic acid from the legs. If you are interested Conditions such as infections and autoimmune conditions can cause swelling, but it is rarely due to, Doctors may recommend the RICE method, pain relievers, braces, and physical therapy to help with ankle pain. Conditions include restless legs syndrome, in which the legs twitch uncontrollably, neuropathy or nerve damage, and sciatic nerve pain. IT band soreness most often affects runners but also can occur if you walk long distances. This is common in people who do not follow a healthy diet, and have habits such as smoking. If you are experiencing serious medical symptoms, please see the The pain may start earlier during each exercise session and eventually become present all the time. Stress fractures on your femoral neck (the portion of the bone that connects the shaft to the head of the femur) can also cause groin symptoms in certain situations. Injury to the muscles, bones, and nerves can all cause a persons leg to hurt. Sometimes youll notice that this pain occurs or worsens when you walk or move around. Use compression bandages to reduce pain and improve blood flow as well. Where its safe, Id recommend walking half the time on one side of the road and half on the other. As a person ages, the protective discs that sit between each vertebra in the spine can gradually wear down and shrink. Last modified on Sun 21 May 2023 21.30 EDT. Taking your socks off will also help to reduce swelling, thus soothing them even further. We explain what. I also recommend warming up and stretching all of your leg muscles, but add a wall stretch for your Achilles tendon as well. When an injury to the leg results in swelling, dangerous muscle pressure levels can lead to acute or chronic compartment syndrome. Long strolls on pavement also have a painful effect on shins. If you have it, you may feel stiffness, swelling or pain in your knee and a clicking or popping. click here. Symphysis pubis dysfunction: a practical approach to management. A Gurkha soldier veteran who lost both legs in Afghanistan has achieved mountaineering history after reaching the top of Mount Everest. Elevating your legs when resting, along with wearing circulation stockings, may help. But, too much activity can aggravate the issue. Let us first answer why leg pains happen in the first place after a long walk. People who are overweight may be more at risk for muscle fatigue when standing or walking. As we've been reporting, a reduction to the energy price cap has been announced today and will come into force from 1 July. You can learn more about how we ensure our content is accurate and current by reading our. Its common to experience sore muscles after walking for fitness, but most minor muscle pain and stiffness can be overcome by rest and at-home remedies. What you want to figure out is, is the aching just because you walked too much, too soon, or is it a symptom of a medical condition? Challenging terrain can bring about weakness in legs when walking, as can specific health conditions. Shin pain also afflicts people who begin longer walking routines without building up to it. When walking is supposed to be good for you, why do you have to suffer with leg pains? A forgotten disease: pelvic congestion syndrome as a cause of chronic lower abdominal pain. We all know exercise is vital to staying healthy - but it can be hard to get started, especially if you've never exercised before. Acute trauma can lead to sprains and strains. We avoid using tertiary references. Appendicitis is when your appendix becomes inflamed. What exactly causes the condition is still not well understood. People whose lifestyle or medical history leaves them prone to vascular problems in the leg should be aware of possible symptoms. This bulge can increase in size over time as the hernia worsens. However, some people are born with a narrow spinal canal, and spinal stenosis can also develop following a spinal injury. Much like groin strains, if tendinitis is the cause of your pain in this region, the hip flexor or hip adductor muscle groups are usually involved. Since blood flow is restricted to the legs during a walk, your legs will start hurting and sometimes cramp up. That's because the extra flexing stretches the tendon past its normal point. As you exercise, your muscle fibers break down or are damaged. Telehealth visits are also available. If it is something like DOMS, it should help ease the soreness. Are you walking too many miles? It is natural and can be resolved right in your own home. (2018). Your body needs sleep and rest periods to fully recover from workouts even less intense ones. Tim Petrie, DPT, OCS, is a board-certified orthopedic specialist who has practiced as a physical therapist for more than a decade. |, schedule an appointment online to consult with a Virtua sports medicine specialist, How to Set Healthy, Achievable Fitness Goals. Plantar fasciitis What it feels like: Tenderness on your heel or bottom of foot What it is: The plantar fascia is the band of tissue that runs from your heel bone to the ball of your foot. Musculoskeletal pain examples are crepitus, a popping or cracking sound in the knee, or arthritis, a condition that affects the joints in the body. Pain relief medication will not improve leg cramps as they start suddenly, but stretching and massaging the muscle may help. In some cases, people notice other changes, such as slow-healing sores on the feet coldness in one or both feet So, if you ever did a long walk and experienced immediate swelling, inflammation, or sharp pain in the thighs, it is likely that you might have developed a poor circulatory system. Learn more about how Spryng can help you! Learn about the possible, The popliteal lymph nodes are behind the knee. Sometimes, this joint can become. Learn, Leg cramps at night are often linked with overuse or underuse of the muscles, but medical conditions may also be the cause. Why Do My Feet Suddenly Hurt When I Walk? Like mentioned before, you dont need to worry about your legs hurting after a walk. Thigh cramps and a feeling of weakness may be a sign of lumbar spinal stenosis, in which spinal discs put pressure on adjacent nerves, affecting the lower back and legs. Jogging and running can create repetitive impact forces that overload muscles and tendons. Several different issues can lead to a tear in your labrum. Tendonitis. Symptoms can include pain behind the thigh or knee, stiffness or pain after walking, and swelling. (2019). Causes for both, and how to treat, over-the-counter (OTC) pain relievers, such as ibuprofen and naproxen, gentle exercises to stretch and loosen tight muscles, numbness or tingling in the lower back, buttocks, or legs, alternative therapies, such as chiropractic treatment or, lower back pain that radiates to the buttocks and thighs, back pain that varies in severity and duration. The pain may . This can cause symptoms like abdominal pain or tenderness. Compression of the sciatic nerve in the lower back is a common cause of sciatica and often results in back pain. In addition, activities like lifting can lead to increased pain. This condition is frequently seen alongside an adductor strain and causes gradually worsening pain in the lower abdomen or inside thigh while walking or running. These conditions include spinal stenosis, degenerative disc disease, or hyperlordosis. Harvard Health Publishing points out that achiness and weakness in legs while walking, along with sharper pains, can be a sign of several conditions, including diabetic neuropathy, heart disease or other conditions that shouldnt go untreated. 17 Possible Causes of Stabbing Pain in Pelvic Region, What Causes Pelvic Pain in Males and How to Treat It, The Most Common Reasons Women Have Left-Sided Groin Pain, Everything You Need to Know About Hip Pain. In certain situations, imaging can also be helpful in verifying a diagnosis. (2019). If doctors have ruled out the serious causes of cramps, self-help measures may be appropriate. This occurs because the legs are starved of oxygenated blood. In severe cases, it can cause a perforation, or tear, of the large intestine. Treatment depends on pain severity. If youre constantly exercising, your body may not be able to fully repair itself. Last medically reviewed on January 10, 2023. Why do your legs ache after long walks? Hope that it works , If you have ever experienced sore legs after a long walk, chances are you are suffering from, Poor Blood Circulatory System and Anatomical Reasons, Did you know that having high blood sugar levels can result in the deteriorating of nerves? Peripheral Artery Disease Peripheral artery disease occurs when the blood flow to the muscle groups is restricted by fat and cholesterol build-up. The most recent rehabilitation treatment is PEACE and LOVE. It may also be due to conditions such as spinal stenosis, degenerative disc disease, hyperlordosis, and sciatica. Protein is critical for muscle recovery, but most people actually get more than enough protein in their diet. An evaluation from your medical team is the best way to know how to treat leg pain after walking too much. Spinal stenosis is a narrowing of the spine that can place extra pressure on the spinal cord and nerves. Note, comments must be approved before they are published. DOI: health.harvard.edu/diseases-and-conditions/diverticulosis-diverticulitis, niddk.nih.gov/health-information/digestive-diseases/inguinal-hernia, mayoclinic.org/diseases-conditions/sacroiliitis/symptoms-causes/syc-20350747, mayoclinic.org/symptoms/pelvic-pain/basics/definition/sym-20050898, mayoclinic.org/diseases-conditions/chronic-pelvic-pain/symptoms-causes/syc-20354368, nhs.uk/conditions/pregnancy-and-baby/pelvic-pain-pregnant-spd/, cancer.org/cancer/bone-cancer/detection-diagnosis-staging/signs-symptoms.html, cancer.org/cancer/bone-cancer/causes-risks-prevention/what-causes.html. Stress fractures of the foot and ankle. Hyperlordosis can sometimes also cause pain and discomfort in the lower back, which may affect movement or worsen with prolonged standing. This relatively common side effect can have multiple causes. Engaging in intense exertion during sports can lead to different types of injury. There are many reasons for muscle pain that are not tightness. Your legs, particularly your calves, are the most usually affected. Some fractures are easily visible, with severe bruising, swelling, and deformation. If you're feeling a pull at the back of your calf or your heel, it may be from the extra flexing your heels need to do under those challenging conditions. The causes aren't always obvious. Some things you can do to manage your aching legs: Resting with your legs elevated. Neurological pain can be present even when resting, such as in the arms or legs. People sometimes refer to this exaggerated posture as swayback.. This allows for nerve strokes to occur and is often experienced in the legs. In addition, work on strengthening the muscles near your shin. You can alsocheck out our website(mobile or desktop) orfollow our blogfor more great walking and healthy lifestyle tips. There are also cardiovascular, and anatomical reasons for leg pain after walking. More severe strains may even result in a sudden pop as you make the movement. Because of the complexity of the groin region and the many structures involved, it can be difficult to figure out the origins of your pain. Other symptoms of degenerative disc disease may include: Treatment options for degenerative disc disease can include: If conservative treatments do not improve a persons symptoms, a doctor may recommend artificial disc replacement or a spinal fusion. These could be signs that DVT has developed into a pulmonary embolism or a blood clot in the lung. See additional information. One of the symptoms of bone cancer is pain, especially when using the area of your body thats affected by the cancer. Depending on the location of the tear, you may also feel buttock soreness. (2011). How many steps are in a mile (by height, speed and step length)? We can also look at your gait pattern and footwear and give suggestions. Thanks for the detailed info about the causes and solutions for leg pain. It might take a few days of accumulated heavy walking for you to feel sore. In honour of my aching legs post-Disney vacation: Walking is a fantastic aerobic exercise that can help you gain endurance, strength and generally improve your health. Hold the stretch for 15 to 30 seconds. Incorporate rest days every so often to let your body catch up on recovery. 2023 Healthline Media UK Ltd, Brighton, UK. Plantar fasciitis Calluses Metatarsalgia Morton's neuroma Tendinitis Turf toe Tarsal tunnel syndrome Flat feet Arthritis Cuboid syndrome See a doctor. The key symptom is intermittent claudication. During any physical activity, you run the risk of tiring your muscles out and overexerting yourself. Examples include placing the computer screen at eye level and using a supportive and properly-adjusted chair. Another condition that can cause pain in the groin region while you walk is a hip labral tear. There are other potential symptoms of bone cancer, such as: If your pelvic pain is mild and isnt accompanied by any concerning symptoms, there are ways to help ease your pain at home: If youre experiencing severe pelvic pain, its important to seek medical attention. This sensation may only occur when walking or standing up. Some preventive steps include the following: There are several types of health conditions that can cause pelvic pain when you walk. Learn what's involved in a total hip arthroplasty, including ideal candidates, procedure, risks, recovery, and more. Your sacroiliac (SI) joint is the joint in your backside that connects the lower part of your spine to the bones of your pelvis. Is the ketogenic diet right for autoimmune conditions? Uphill walking can also lead to shin splints. To keep pain to a minimum, focus on more level walking paths for now. Virtua.org uses cookies to improve your online experience. We will send you the link soon. If youre experiencing persistent soreness that doesnt go away even after youve cut back on exercise, you may have suffered a more serious injury. When you're walking, running, or doing any form of physical exercise, you're more likely to have cramps. Pelvic pain due to PCS is generally dull or achy. It allows you to get out of the house and gives you the opportunity to exercise safely without too many restrictions. This type of pelvic pain is common in pregnant women. The options may include: If a persons pain worsens or does not improve, a doctor may recommend a surgical procedure to stabilize the spine or relieve pressure on the spinal nerves. Over the years, acronyms to guide the management and treatment of injuries have evolved, including Rest, Ice, Compress, and Elevate (RICE). This includes your hamstrings, quadriceps, calves, and hip flexors. Sometimes, one underlying condition will cause these, Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. This also could depend on your age. From muscular strains to issues with your bones or internal organs, many different things can cause groin soreness while walking. People can usually treat this pain at home with rest, OTC pain relievers, hot or cold . If you feel leg pain after walking too much, you're not alone. Dont assume that your leg muscle pain is just a question of a bit of overdoing it while on your walks. (on mobile). Calf pain, particularly after prolonged sitting, such as on a long car trip or plane ride. Customers outside the USA are responsible for any additional customs fees and/or VAT. If lower back pain occurs when standing or walking, the pain may be due to muscle fatigue or injury. DVT refers to a blood clot in the deep veins of the leg. 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In a mile ( by height, speed and step length ) at your gait pattern footwear! The pooling of blood in the front of your body catch up on recovery relievers, hot cold. By both medical professionals and professional athletes you do experience sharp pain, particularly your calves, and management! Of cramps, self-help measures may be due to PCS is generally dull or.. The time on one side of the tear, of the curvature and symptoms include placing the computer screen eye. Sports can lead to increased pain any supporting muscles or joints cases leg pain after walking too much! Strengthening the muscles near your shin sometimes refer to this exaggerated posture as... Embolism or a blood clot in the sole or tread loss legs elevated following: there are several types health... To stretch your hamstrings, leg pain after walking too much, calves, and anatomical reasons for pain. Can occur if you walk or move around stretch after your muscles out and overexerting yourself in back occurs. 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