Calf and Ankle Pain After Fast Walking: Should You Continue or Rest?

Pain near the calf and ankle joints after brisk walking?

I have recently been using a treadmill for brisk walking as a weight loss method, specifically setting the incline to 1.5 and the speed to 6.5.
After a few days, I noticed pain in the front of both calves and near the ankles (in the lower front part of the calves) that occurs only during brisk walking.
When I am not exercising, I experience slight pain when I point my toes upward (in the opposite direction of the toes).
The pain during exercise is not severe enough to prevent me from continuing, and I understand that my legs may need time to adjust to the new activity as I start losing weight.
However, I am unsure whether I should continue walking or take a break before resuming.

Li Xiansheng, 20~29 year old female. Ask Date: 2021/03/02

Dr. Li Yanheng reply Rehabilitation

It is recommended to rest for one to two weeks before resuming treadmill exercises.
During this period, applying heat to the ankle is advised.
You may continue other forms of exercise, such as cycling on a stationary bike or weight training, to maintain metabolic activity.
If pain persists after one to two weeks of rest, it is advisable to visit a rehabilitation clinic for further evaluation.

Reply Date: 2021/03/02

More Info

When experiencing calf and ankle pain after fast walking, especially on an incline, it's essential to assess the situation carefully before deciding whether to continue or rest. The symptoms you describe, particularly pain in the front of the calf and near the ankle during exercise, suggest that your body may be reacting to the increased intensity and duration of your workouts. Here are some considerations and recommendations based on your situation.

Understanding the Pain
1. Muscle Fatigue and Overuse: When you engage in fast walking, especially on an incline, your calf muscles and the muscles around your ankle are subjected to increased stress. This can lead to muscle fatigue and overuse, which often manifests as pain. If you are new to this level of activity, your muscles may not yet be conditioned to handle the intensity, leading to discomfort.

2. Biomechanical Factors: The way you walk, your foot structure, and any pre-existing conditions can influence how your body responds to exercise. If you have flat feet or high arches, for example, this can affect how forces are distributed through your legs during walking, potentially leading to pain.

3. Inadequate Footwear: Wearing shoes that do not provide adequate support or cushioning can exacerbate pain during high-impact activities. Ensure that your footwear is appropriate for walking and offers sufficient arch support and cushioning.

4. Tendon and Ligament Stress: The pain you feel, particularly when lifting your toes (dorsiflexion), may indicate stress on the tendons and ligaments around the ankle. This can be a sign of tendonitis or other overuse injuries.

Recommendations
1. Rest and Recovery: If the pain persists or worsens, it is advisable to take a break from fast walking. Allow your muscles and tendons time to recover. Resting for a few days can help reduce inflammation and pain.

2. Modify Your Routine: Instead of fast walking on an incline, consider reducing the intensity or duration of your workouts. You might try walking on a flat surface or at a slower pace to see if that alleviates the pain.

3. Cross-Training: Incorporate low-impact exercises into your routine, such as swimming or cycling, which can help maintain your fitness level without putting excessive strain on your calves and ankles.

4. Stretching and Strengthening: Implement a stretching routine focusing on your calves, hamstrings, and ankles. Strengthening exercises for the lower legs can also help improve muscle endurance and reduce the risk of injury.

5. Gradual Progression: When you resume fast walking, do so gradually. Increase your walking speed and incline slowly to allow your body to adapt to the new demands.

6. Consult a Professional: If the pain continues despite rest and modifications, consider consulting a healthcare professional, such as a physical therapist or a sports medicine specialist. They can assess your biomechanics, provide tailored exercises, and help identify any underlying issues.

Conclusion
In summary, while it is essential to stay active, listening to your body is crucial. If you experience pain during fast walking, it may be a sign that you need to adjust your routine. Resting, modifying your workouts, and incorporating stretching and strengthening exercises can help alleviate pain and prevent further injury. If symptoms persist, seeking professional advice is the best course of action to ensure a safe and effective return to your fitness goals.

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