I walk 3 miles daily and I am trying to increase my distance but when I wake up in the morning and I go to the grocery a block away my legs feel like I can't even walk a block. Its like all my muscles and joints turned to stone. They do eventually soften up and relax but the morning period after I wake up is like I never walked before in my life.
Does anyone have any good tips to relieve leg stiffness in the morning?
Should I assume you stretch thoroughly before you go? Like, reaching and touching your toes (or as close to them as you can) sitting or standing, and then while standing, holding onto your feet from behind. What all do you do before leaving?
You may need to also give your legs a break. Especially the morning after a long walk. Legs put up with a lot, they need a break every now and then!
Try to eat a banana every day. Potassium helps to counteract the lactic acid build up in your muscles. Lactic acid builds up when we don't exercise our muscles. I found that eating a banana nips leg cramping/stiffness right in the butt. Also make sure you are hydrated enough as well as stretching after you are warmed up a little and then after you complete your work out.
I agree with leg stretches before bed as well as after your walks. How long have you been walking? Your body may just be adjusting to the change of being sedentary to walking as well... it does take some time.
Be very careful about static stretching in the morning - it can lead to serious injury. Personally, I would work on overall flexibility (like incorporating yoga) and would do only dynamic stretching in the morning.
do dynamic, mobilty exercises first thing in the am
this will 100% relieve the stiffess and you will be good to go!
do leg swings, body weight squats to loosen your hips, inchworms, starfishes, and any other movements specific to stiff areas. google mobility movements/exercises or dynamic warmup for specific directions...these shouldnt take more than a few minutes and are not strenuous.
I have the same issue and have noticed that gentle warm-ups is the best thing. I've also noticed that if I wait a couple of hours to walk then my legs and feet are warmed up enough to handle it and I don't have to do specific warm-ups, though this doesn't always fit my schedule. Good luck!
I would also suggest dynamic stretching before your walks or first thing when you get up regardless of whether you're walking. Static stretching before running/walking (especially in the morning) is pretty controversial....and most lean towards staying away from it.
Are you stiff in the mornings regardless of walking, or do you feel it is due to the exercise? You might need a supplement (someone mentioned potassium, for example).
I get MLD massage - and honestly, I feel great in terms of stiffness ever since! It's awesome. Not everyone needs it, but it's worth checking out!
How do I deal with morning leg stiffness?
