Stiff and sore legs

[shivvy]

Over the last year I have been out walking every day approx 1-2 miles. However my legs always feel stiff and sore the next day. I thought that this would ease the more I walked but it doesn't seem to.
Any ideas whats going on?

[Velvetee]

Perhaps yo have poor flexibility in your calves, hamstrings and glutes. Gentle stretching could help to improve flexibility.

[mandimoo]

but ensure you are 'warmed up' first, by doing about 5 mins of exercise at a slightly lower intensity, but enough to warm you up, then stretch, then complete your walk and stretch out again at the end.

[shivvy]

Thanks Velvetee and mandimoo.
I am pretty unfit and thought that walking was a good place to start but have been disappointed at the aches. The strange thing is that if I go for a more strenuous walk ie hilly/steep, I don't have the usual pains that folks on the same walk have - but still the everyday walks seem to cause stiffness.
What type of stretching should I do to help it?

[Velvetee]

You can do calf stretches by standing with hands against a wall and legs in a stride postion one behind the other, keep both feet flat on the floor, but bend the front knee and forwards towards the wall, this will stretch the back calf. Repeat with the other leg.

For Hamstrings, lay flat on your back, legs outstretched then bring one leg up, grasping behind the knee with both hands, gently pull the leg towards you, hold for 15-20 seconds, then repeat on the other leg.

Glutes, lie flat on your back, knees bent feet flat on floor, then raise one leg, placing the ankle on the opposite knee, then raise that leg, so you feel a stretch in the glute, which has the ankle resting on the other leg. Hold 15-20 seconds repeat on the other side.

Quad stretch. Standing, knees together, bend one knee up, so you are standing on one leg, grasp the back of the heel so it travels toward bum. The leg you are standing on should be slightly bent at the knee. Again hold 15-20 secs and repeat on the other leg.

These are all called Static stretches but you may also find PNF and Developmental stretches benefical. You would probably need someone to help with PNF stretching, which means they would push the stretch further, before releasing and then pushing a bit further.

Try a Dvelopmental stretch for hamstrings, this means you do the hamstring stretch as usual, but hold for 30 seconds, before pulling further towards you, holding again for 30 seconds and then once more. This improves your flexibility and range of movement.

[shivvy]

Great - thanks Velvetee.