https://youlookfab.com/welookfab/topic/fitness-aches-and-pains Style Advice for Fashion Lovers en-US Sun, 26 Apr 2026 06:10:52 +0000 http://bbpress.org/?v=1.0.2 q https://youlookfab.com/welookfab/search.php https://youlookfab.com/welookfab/topic/fitness-aches-and-pains#post-1332417 Sat, 16 Aug 2014 10:29:29 +0000 Hil 1332417@https://youlookfab.com/welookfab/ <p>Hi everyone - I just thought I would check back in on this thread with some news. We had a physiotherapist join us for today's session and I chatted to her after I had completed my walk about my aching hips, knees and ankles. </p> <p>Just by showing her a few of my movements age suggested that the issue might be lack of strength in my hip area as well as hyper mobility in all my joints (which I have had diagnosed by a podiatrist too) - the change in terrain from field to road walking is probably exacerbating the weakness in my joints. </p> <p>She suggested a proper consultation and also promised to send me some exercises to strengthen my hips, knees and ankles.</p> <p>I have to say, having read up a bit on hyper mobility, a lot of puzzle pieces fell into place so I am definitely going to do some more research in this regard. </p> https://youlookfab.com/welookfab/topic/fitness-aches-and-pains#post-1327121 Sat, 09 Aug 2014 17:55:29 +0000 Hil 1327121@https://youlookfab.com/welookfab/ <p>Thanks so much for all the words of wisdom! </p> <p>I've taken everyone's advice on board. My shoes are new and were specially fitted so that is a good thing. I think that the biggest issue for me is the hard surface - I am going to see if things improve and if not, maybe switch back to the field. </p> https://youlookfab.com/welookfab/topic/fitness-aches-and-pains#post-1325414 Thu, 07 Aug 2014 16:25:29 +0000 Suz 1325414@https://youlookfab.com/welookfab/ <p>I echo those who say you should listen to your body. It sounds as if you are pushing yourself a bit too far, too fast. I'd ensure your health is otherwise good and check footwear as well as try foam rolling and icing, before adding more distance or speed.&nbsp;</p> <p>Also, are you eating to fuel your new exercise regime? Lean protein, plenty of fresh vegetables, minimal processed food, lots of water or green tea. You might also want to add a muti vitamin to address possible underlying nutritional deficiencies&nbsp;&nbsp;(if you don't already take it) and fish oil (helps with joint pain and inflammation generally.)&nbsp;</p> <p>And give yourself a huge pat on the back for starting this program, Hil! You can do it! No need to go at anyone else's "ideal" pace, though. If you are feeling challenged already, it is challenging enough to be doing you a lot of good.&nbsp; </p> https://youlookfab.com/welookfab/topic/fitness-aches-and-pains#post-1325297 Thu, 07 Aug 2014 12:37:19 +0000 ATLynn 1325297@https://youlookfab.com/welookfab/ <p>You definitely have to listen to your body. &nbsp;But, you also have to keep moving at a pace and distance that works for you. &nbsp;Very important for long term mobility. &nbsp;Just don't push yourself too far to fast. &nbsp;And make sure you're having fun or at least enjoying the experience of being outdoors and having some personal time. </p> <p>I would add in some dynamic stretching/mobility work for ankles, knees, and hips before your walks. &nbsp; Also, have you heard of/considered foam rolling? It hurts like a monster at first, but eventually eases into a kind of pleasant pain that really releases muscle tightness&nbsp;after a few sessions. &nbsp;Here are a few links for reference, lots more on the Google :)<br /><a rel="nofollow" href="http://www.womenshealthmag.com/fitness/using-a-foam-roller">http://www.womenshealthmag.com.....oam-roller</a><br /><a rel="nofollow" href="http://breakingmuscle.com/mobility-recovery/3-ways-to-work-mobility-and-stretching-into-your-workouts">http://breakingmuscle.com/mobi.....ur-workout</a><br /><a rel="nofollow" href="http://itrainthereforeieat.com/2013/02/20/top-5-areas-youre-probably-not-foam-rolling/">http://itrainthereforeieat.com.....m-rolling/</a></p> <p> </p> https://youlookfab.com/welookfab/topic/fitness-aches-and-pains#post-1324713 Wed, 06 Aug 2014 17:01:49 +0000 columbine(erin) 1324713@https://youlookfab.com/welookfab/ <p>There's lots of fab advice here already. Shoes, chiropractic care, listening to your body. I'd just add that maybe some days you do different kinds of exercise and let yourself recover. I was shocked after not running for awhile but doing weights and yoga and stretching&nbsp;videos&nbsp;that I was stronger and ran stronger with less soreness afterwards. Lindsay Brin and others have new free videos fairly often and maybe some of the core ones would be helpful (if joints are bothering you I wouldn't necessarily recommend doing the cardio/weights stuff even I personally really like those...they're admittedly hard on the joints sometimes).&nbsp; </p> https://youlookfab.com/welookfab/topic/fitness-aches-and-pains#post-1324619 Wed, 06 Aug 2014 14:38:39 +0000 Mary Beth (formerly LBD) 1324619@https://youlookfab.com/welookfab/ <p>These are great suggestions from everyone - and I think Thistle's is best of all. &nbsp; Listen to your body. &nbsp; And relax when you&nbsp;stretch. &nbsp; Before, during, after.<br />&nbsp;<br />I would consider eating a little something before your sessions. &nbsp; Some slices of apple and a small piece of cheese, or half a banana. &nbsp;&nbsp;Sometimes I find pain comes directly from fatigue, which for me, usually comes from exercising on a too-empty stomach.</p> <p>I find that after a lot of cardio activity, if the weather is hot, 1/2 cup of OJ + 1/2 cup of water mixed together is a great rehydrator.</p> <p>I also find that taking a bath sometime before bed, with a cup of epsom salt, helps a lot with soreness in my hamstrings and ankles the next morning.</p> <p> </p> https://youlookfab.com/welookfab/topic/fitness-aches-and-pains#post-1324568 Wed, 06 Aug 2014 12:13:32 +0000 Thistle 1324568@https://youlookfab.com/welookfab/ <p>You have some fabulous advice already. </p> <p>All I am going to add is listen to your body. It knows how it felt. I believe your body is not an obstacle to work through but a best friend to work with. Ask yourself if you would treat your best friend as you are your body.</p> <p>Health is many faceted. The research I have read says 30 minutes of movement most days gives you a great deal of benefits. Doesn't matter the movement choice. </p> https://youlookfab.com/welookfab/topic/fitness-aches-and-pains#post-1324357 Wed, 06 Aug 2014 01:37:27 +0000 Gigi 1324357@https://youlookfab.com/welookfab/ <p>I don't know much of anything about running, but I have a lot of health problems and am easily exhausted by exercise. I have found that I easily develop trigger points,&nbsp;which are muscle knots that don't always want to stretch out—in fact, sometimes trying to stretch the knots can cause them to become even tighter. They keep muscles tight even when the muscles are not working, and they can refer pain elsewhere, even creating muscle knots some ways away from the original problem (someone above commented on muscle tension moving from the hip down the leg, etc.; that is what I am talking about). I find that I get most exhausted when my trigger points are especially active.&nbsp;Maybe you could try going to a massage therapist who specializes in trigger point therapy to find out if that is some of what is going on. I agree also with the others who have said that it is essential to stretch after your run, when your muscles are warm. </p> https://youlookfab.com/welookfab/topic/fitness-aches-and-pains#post-1324230 Tue, 05 Aug 2014 23:41:07 +0000 Mo 1324230@https://youlookfab.com/welookfab/ <p><a rel="nofollow" href="http://www.sportsinjurybulletin.com/archive/running-injury.html">http://www.sportsinjurybulleti.....njury.html</a># </p> https://youlookfab.com/welookfab/topic/fitness-aches-and-pains#post-1324206 Tue, 05 Aug 2014 23:23:51 +0000 Nebraskim 1324206@https://youlookfab.com/welookfab/ <p>Agree with SW Ann on the body alignment thing. I, too, was a huge skeptic on chiropractic, but a few visits to a clinic in my town that specializes in sports injuries was amazing. It was nothing with my spine but misalignments with my hips. I also am a devotee of acupuncture. Running/ walking is not for everyone. I love it and will run through a lot of pain. But most folks are smarter ;). Applause for your desire to improve your fitness. It's hard but eventually worth it. Look for something you love and find that when you can't do it, you miss it. That might be swimming, zumba, yoga, pilates, dancing. The key: just move! Good wishes to you. </p> https://youlookfab.com/welookfab/topic/fitness-aches-and-pains#post-1324197 Tue, 05 Aug 2014 23:13:32 +0000 SW Ann 1324197@https://youlookfab.com/welookfab/ <p>My very first thought, as I read your entry, "better supportive shoes"....Seriously. &nbsp;&nbsp; &nbsp; I walk 4 miles every day first thing in the morning and I go through 4 pairs of shoes a year. And I spend what feels like A LOT ($125 per pair) on these shoes because I'd rather spend it on fashion stuff, but my body feels it --I ache all over --once I get much past the 3 month mark on a pair of shoes.&nbsp; I also found out, 2 years ago, after dealing with some hip and shoulder pain, that my hip was out of whack and got chiropractic&nbsp; treatment that absolutely changed my life.&nbsp; I was a&nbsp; chiropractic skeptic, but am now&nbsp; a convert.&nbsp; One part of your body that is out of alignment can seriously cause a "domino effect" on the rest ..... Good luck, and keep up the good work!!! </p> https://youlookfab.com/welookfab/topic/fitness-aches-and-pains#post-1324190 Tue, 05 Aug 2014 23:03:40 +0000 ironkurtin 1324190@https://youlookfab.com/welookfab/ <p>Props!&nbsp; It is hard to get started!</p> <p>The aches and pains you mention are exactly why I have a trainer.&nbsp; He helps me avoid hurting (and hurting myself).&nbsp; It might be worth buying some sessions to get advice and tips from someone who knows about bodies and metabolisms. </p> https://youlookfab.com/welookfab/topic/fitness-aches-and-pains#post-1324173 Tue, 05 Aug 2014 22:52:46 +0000 Meredith 1324173@https://youlookfab.com/welookfab/ <p>First of all, way to go on getting out there and being fit. &nbsp;Give yourself a lot of credit no matter how fast or far you are going - you are out there doing it! &nbsp;It sounds like you are working hard, so some aches and weariness are to be expected. &nbsp;This should ease up as you learn to manage your pace/exertion and have base training.</p> <p>You've already received great advice. &nbsp;Yes, proper shoes are so important! &nbsp;Kim mentioned that icing your joints might help - try freezing paper cups, peeling back the paper once they are frozen, and then massaging your joints and sore muscles for 5, maybe 10 minutes. Lisa is spot on about the stretching, and I am happy to give you suggestions if your program hasn't instructed you how to stretch where you're feeling the pain.</p> <p>I am not a walker, but a runner who raced competitively back in my college days. &nbsp;When we would return from summer break to hardcore training we would all be quite sore and tired, but&nbsp;our coach would remind us to run through pain, but not injury. &nbsp;So just be really honest with yourself about these aches and pains. &nbsp;Some fatigue and soreness is normal and a part of building fitness, but if the pain is&nbsp;causing you to alter your gait or movement, you could wind up with an injury.</p> <p> </p> https://youlookfab.com/welookfab/topic/fitness-aches-and-pains#post-1324172 Tue, 05 Aug 2014 22:52:35 +0000 Caro in Oz 1324172@https://youlookfab.com/welookfab/ <p>Great advice here I just wanted to add that a massage from someone who deals with sports injuries has been&nbsp;really helpful for me. They will tell you where you are tight &amp; give you stretches to help alleviate your particular problems. I find that the more I walk the more yoga or Pilates I need to do, otherwise I tend to stiffen up &amp; get very sore. </p> https://youlookfab.com/welookfab/topic/fitness-aches-and-pains#post-1324155 Tue, 05 Aug 2014 22:35:47 +0000 L'Abeille 1324155@https://youlookfab.com/welookfab/ <p>What everyone else said, especially about footwear, running surfaces, and pacing yourself/not pushing too hard. I thought of something else, too, re: the complete exhaustion part. Could you be a bit anemic (common in women of menstruating age!)? You live in Jo'burg, don't you? so you are at quite a bit of altitude. I remember a visit to Jo'burg from the Lowveld when I was several months pregnant with #3; I couldn't believe how out of shape I felt. I couldn't even climb a flight of stairs without several stops for rest. I blamed it on the pregnancy, but soon after discovered I was anemic too.</p> <p>At higher altitudes, the air contains less oxygen, so slight differences in iron levels, or in fitness levels, have a huge impact. (When the Olympics ere in Mexico, the athletes all had to train at high altitudes for months).</p> <p></p> https://youlookfab.com/welookfab/topic/fitness-aches-and-pains#post-1324083 Tue, 05 Aug 2014 21:22:23 +0000 Sal 1324083@https://youlookfab.com/welookfab/ <p>Lots of good advice here! Good shoes are so important! Maybe try sticking with what you are doing without increasing it until you feel better afterwards. Or switching some days for non weight bearing exercise such as biking or swimming? </p> https://youlookfab.com/welookfab/topic/fitness-aches-and-pains#post-1324058 Tue, 05 Aug 2014 21:04:39 +0000 Anonymous 1324058@https://youlookfab.com/welookfab/ <p>Kim pretty much covered everything I know from years of experience in running and walking and exercise theory in general. &nbsp;The only thing I don't see mentioned here is that the aches in your hips (which then can pass onto your knees and feet - and the reverse path happens too) is your hip flexors may be really tight. This is very common to women. &nbsp;Stretching your hip flexors, quads and hamstrings are essential in any walk/run program - right ladies? &nbsp;</p> <p>Good luck - and you are to be admired for your dedication to this. It's not easy for anyone at any level. Stick to it! </p> https://youlookfab.com/welookfab/topic/fitness-aches-and-pains#post-1324057 Tue, 05 Aug 2014 21:04:18 +0000 lyn* 1324057@https://youlookfab.com/welookfab/ <p>I third that running outside can be hard on your joints - I don't know how people do it; sometimes that quick sprint to catch the bus (okay ... it's more of like a long run down multiple city blocks) causes enough pain for me and I'm fairly active and young.</p> <p>I don't mind running on an actual track for running (the springy kind) - is that an option you can look into? </p> https://youlookfab.com/welookfab/topic/fitness-aches-and-pains#post-1324051 Tue, 05 Aug 2014 20:59:02 +0000 rabbit 1324051@https://youlookfab.com/welookfab/ <p>I just second that running on hard tarmac or concrete is really tough on your feet and joints, and more so the more impact from body mass. &nbsp;It's caused me and DH a fair amount of tendon and knee and foot problems over time.&nbsp;Now I try to run just to the side of a road on the grass verge if it's for more than a short time, or a spongy running track,&nbsp;and if anything seems a little 'twinge-y' stick to the elliptical.&nbsp;</p> <p>It's so awesome you are working on a structured program. &nbsp;I need that. &nbsp;Hope you work out the kinks and it starts to feel energizing rather than exhausting.</p> https://youlookfab.com/welookfab/topic/fitness-aches-and-pains#post-1324030 Tue, 05 Aug 2014 20:45:16 +0000 Diana 1324030@https://youlookfab.com/welookfab/ <p>I think Kim has great advice.&nbsp; I just want to reiterate that you NEED to be wearing good, new gear.&nbsp; Specifically, sneakers and sports bra.&nbsp; Even if they are old but haven't been worn much, you should get new ones, properly fitted, because the materials can break down over time.&nbsp; </p> <p>That said, I am not a runner.&nbsp; For one thing I just HATE running, especially outdoors.&nbsp; I found it boring and extremely uncomfortable, always either too cold or too hot.&nbsp; And I hated having to always watch out for traffic, since I live in a city and have to cross big streets, etc.&nbsp; I much prefer the elliptical, where I can work out with strong AC and with a book or TV to keep my mind occupied. </p> <p>The other reason why I don't like running is that it was hell on my joints.&nbsp; I would get lingering stabbing pains in my knees no matter what I did, which probably has something to do with the fact that I have flat feet, poor balance, and knees that are prone to hyperextension.&nbsp; The elliptical is a lot lower impact.&nbsp; Swimming is also great (not weight-bearing, but a super good workout) assuming you have access to a pool (I do not). &nbsp; Just something to consider.&nbsp; </p> https://youlookfab.com/welookfab/topic/fitness-aches-and-pains#post-1324027 Tue, 05 Aug 2014 20:41:29 +0000 Louise 1324027@https://youlookfab.com/welookfab/ <p>As a road walker are you literally walking on the road/ footpath? I find the hard surface of these totally wrecks my knee. A couple of years ago I walked 10 miles of Coast path, there was a section of about 2 miles along the road and my knee was shot. I find grass sooo much easier. Also make sure you are not twisting your knees as you walk. I was in agony at Zumba till someone suggested keeping my knee facing forward and not twisting, you're probably not twisting with walking but you never know. Perhaps get some super shock absorbing trainers. I can highly recommend cycling too, I've had no knee problems with that x </p> https://youlookfab.com/welookfab/topic/fitness-aches-and-pains#post-1323969 Tue, 05 Aug 2014 19:41:39 +0000 Nebraskim 1323969@https://youlookfab.com/welookfab/ <p>1. I am hoping you are wearing proper gear, especially shoes. So important. <br />2. Do not worry about speed. Worry more about distance and time. <br />3. I hope they have you properly warming up and stretching afterwards.<br />4. Do not take a hot bath afterwards; that may be sapping you more than you thing. You need to cool yourself off and a bath will keep your core temp too high. You might find that icing your knees and ankles for a few minutes after stretching helps eliminate swelling.<br />5. Adding 1K after six sessions seems a bit much. In the running/walking class, we never promote adding this much distance all at once. In our eight-week session for absolute beginner/have not run or exercised in years -- we started with 30 secs of jogging, or fast walking, then 2 minutes of recovery walking. Each week, we added a bit more to the jogging/fast walking and reduced a few seconds on the "recovery" walking. We went for time (30 minutes per session four times/week) and not distance. Even if you are adding distance, you should add no more than 10 percent of your total distance per week. But in the early weeks, it should be much less. <br />6. You should not feel completely exhausted after a session. If you do, then you are working too hard for your particular fitness level. You should probably have your doctor check you out, because you could have some underlying health condition that is dragging you down. <br />7. Not everyone finds walking/running to be their cuppa. Maybe swimming, biking, etc. is better for you. <br />8. Even though it's hard, rejoice that you have increased your mileage and you are making fitness gains, even if you don't feel them quite yet. <br />9. Make sure you are drinking enough water. Dehydration can make you feel super yucky.<br />10. Good luck. It's hard to come back from long periods of not exercising. Your determination to improve your fitness level is admirable and worth celebrating. </p> https://youlookfab.com/welookfab/topic/fitness-aches-and-pains#post-1323956 Tue, 05 Aug 2014 19:28:15 +0000 Hil 1323956@https://youlookfab.com/welookfab/ <p>I posted a while ago about how I had joined "Run/Walk for Life"&nbsp;a few months back - it is&nbsp;a managed programme where you slowly increase from just 5 or 10 minutes of walking or running around a field. At 50 minutes, you become a road member where you take to road walking/running. Once you are on the road you start walking for 4kms at a time. Every 6 sessions, you are meant to add 1 km to your walk.&nbsp;&nbsp;I am a walker (although I wish I were a runner) and I have&nbsp;reached the 5km road member mark. I should really be doing 7kms at a session but&nbsp;I haven't progressed more than 5km because I just don't feel strong enough to go for more. My current pace is between 10 and 11 min per km - so not all that fast really.&nbsp;</p> <p>After my sessions, I generally feel absolutely exhausted. I have found that my ankles and hips and sometimes my knees ache so badly. I find the evening sessions are not as bad because I can just&nbsp;eat supper afterwards, have a hot bath and go off to&nbsp;bed but I find the Saturday morning sessions so very hard! I feel quite out of sorts and achy for the whole day, despite hot baths and taking a painkiller.&nbsp;</p> <p>This past Saturday was the worst... After my 5km RWFL session I came home for a bath, then went out to do my monthly grocery shopping. When I got home three hours later, I felt horrendous. I landed up spending the rest of the day in bed or on the couch.</p> <p>I have never been much into fitness which is why I chose RWFL as a managed way to increase my fitness and improve my health but I am feeling a bit demotivated by all the aches and pains I am experiencing<br />.<br />Any of you who are knowledgeable about fitness who can enlighten me? Am I being a ninny? Will this get better? Is the weight (which I am trying hard to lose) causing too much stress? Any suggestions welcome!&nbsp;</p> <p> </p>