Walking is a low-impact exercise that conditions the body and helps you maintain or lose weight. Although it is less intense than other types of exercise, it can still result in injury, such as muscle weakness and burning. Because symptoms can sometimes signal an underlying medical condition, it is important to understand why they develop and how they are treated.
Symptoms
Burning muscles and weakness can develop as you begin your routine or may occur gradually after you have walked a distance. Symptoms typically subside after you have rested for a while and may affect one particular limb or muscle group or the entire body as a whole. However, according to Medline Plus, a National Institutes of Health website, symptoms are typically more noticeable when localized to one area. You can also experience tenderness, warmth, skin discoloration, loss of mobility or instability issues.
Causes
Weak and burning muscles during your exercise routine typically occur if you are new to walking and do not warm up properly. In addition, you can overuse or traumatize your muscles with excessive walking distance or speed. Sprains or strains that can occur with sudden changes of directions or walking too quickly can also result in muscle weakness and burning. Environmental conditions such as unpaved roads can exacerbate symptoms. Some medical conditions like peripheral arterial disease, in which arteries become blocked with fatty deposits, can trigger symptoms.
Remedies
Rest your injured muscles and refrain from walking for about 48 hours. Ice the burning muscle with a cold pack for 20 minutes at a time to help reduce symptoms. Massage the burning muscle to help redistribute exercise byproducts, which can worsen burning and weakness. Take a pain reliever medication such as acetaminophen, ibuprofen or naproxen. Seek medical condition if symptoms are severe or you suspect an underlying medical condition.
Prevention
Always warm up with a light activity such as stretching or a gentle stroll. This will help strengthen your muscles and make them more resilient. Cool down by decreasing your speed and intensity for the last five minutes of your routine to help remove metabolic byproducts from your blood and muscles. Stretch and perform ankle circles and toe points before and after your workout. Always wear supportive, flexible walking shoes that have a low heel and proper arch support.
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