Dear Alice,
I am a fifty-three-year-old woman who has a family, full-time job, and
a very busy life, generally.
Three years ago, I joined a local health club because I was not getting
enough exercise. Since then, I have tried to work out three times a week.
Every time I exercise on the treadmill, even though I am not running but
only walking fast, I experience leg pain in the back of my calves. I have
tried stretching to warm up but nothing seems to help. Do you have any
suggestions? The pain in my calves is preventing me from increasing my
speed and improving my conditioning. I would appreciate any suggestions
you might have.
Thanks,
Carol
Dear Carol,
Since Alice isn't watching you, it's hard to know exactly what your problem
is. If you are working out at a gym or fitness facility with certified
personal trainers, Alice suggests you ask one to observe your gait. Perhaps
you are walking on your heels or toes, putting extra stress on your calves.
There are other exercises you can do, besides walking on the treadmill,
which may be less stressful, and painful, for your calves. Try cross-training,
cycling, cross-country skiing, or using the Stairmaster. Also switch your
routines from time to time for some variety -- Alice finds it easier to
enjoy, and also stick with, her own work-out this way.
Another important consideration is what you are wearing on your feet!
This is important not only for your feet, but for the health of your back,
legs, and hips. It is a good idea to get properly fitted for women's walking
shoes. Improperly fitted and worn-out shoes can actually contribute to
injury. It is also important to wear footwear specifically designed for
women and walking. This is because they are constructed in such a manner
as to support you in all the right places. In general, walking shoes should
last about 350 - 500 miles tops. (For more information, read the
postscript below.)
If these suggestions do not help you, it may be advisable to see an orthopedist,
podiatrist, or physical therapist to get to the cause of your problem before
it leads to injury. Ask your physician or health care provider for a referral.
Alice hopes you can "keep on trucking!"
- Alice
P.S.:
Choosing the Right Athletic Shoes for Your Feet
- What you wear on your feet is important not only for your feet, but for the health of your back, legs, and hips.
- It's a good idea to get properly fitted for athletic shoes. The shape of the shoe needs to correspond with the shape of your foot, without pressure or pain, or a feeling of binding. Improperly fitted or worn-out shoes can contribute to injury.
- Each type of athletic shoe has a specialization. When purchasing shoes, take into consideration your prior experience with athletic shoes, your foot type (i.e., normal, rigid, or flat), your intended use (for instance, mostly for running or divided among a few sports activities), and the surface on which you will play or practice (for example, concrete or asphalt running needs shoes that provide maximum cushioning). Also solicit advice from friends and from a few specialty stores about what brands and styles are best. Spend what you need to in order to get the proper fit and help prevent or alleviate injuries.
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Pain in the Calf
