The goal of Walk 100 Miles in 100 Days® is to get you excited about exercise and to walk at least 1 mile (about 2000 steps) every day for the next 100 days. Walking is a great form of exercise that is easy to do and can be done almost anywhere. NEW! Please click here to view a list of all team participant miles up to Week #8 (week ending June 5)
Muscle Soreness
With the continued participation in the Walk 100 Miles in 100 Days® program, here are some tips on what causes and how to prevent and alleviate muscle soreness you may experience after your walks.
Sore muscles can occur for a variety of reasons. Starting a new route, increasing duration, or increasing intensity of your walking could cause muscle soreness. Sore muscles can also occur due to injury. Small tears can be a result of moving in a way your body and muscles aren’t used to. The amount of tearing and soreness in these cases depend on intensity and duration of the walk.
Here are some tips for preventing and alleviating pain:
• Always stretch before walking or any type of physical activity.
• Do a workout cool down with more stretching.
• Wait. Most soreness will go away after 1 or 2 days.
• Try a gentle massage on the affected muscle.
• Use an anti-inflammatory medicine such as aspirin or ibuprofen.
• Avoid activities that aggravate the muscle and refrain from vigorous activity until the pain is gone.
• If your pain is still consistent after 7 days, contact your doctor.