How to you recover from a 20k steps + walk

[Cloud44]

Over the weekend I went for a really long walk, I regularly do 12k+ steps a day but this was over 20k+ and I still feel knackered!
AIBU to think I should feel ok now or is it normal for it to take a couple of days for feet / legs to stop aching and to have energy back?! Any tips of what I should be doing?

On holiday we usually walk 20-25k steps each day, up from about only 4-6k per day normally. The first day I'm knackered, but within three days, I'm fine.

As PP have said, as long as you are hydrated with enough salt and potassium (have a banana) another long walk is often the best antidote to aching legs.

I have a garmin watch that tells me recovery time. When i did a 6 mile walk last year it told me that recovery for that particular walk was over 74 - 82 hours. Admittedly this watch is set to my particular health and activity level - my point is that YANBU to feel zingy that day after. Day 2/3 is particularly bad after exercise apparently that's when all the torn fibres are repairing so you will be at your sorest/more sore on Tuesday!

I average 10k steps a day at most, and can do 40k steps on a holiday hike without being sore the next day, so it seems unusual to me. Are your shoes supportive enough? I would definitely speak to the GP if it happens again.

If you’re regularly walking 12k steps you shouldn’t need much recovery time, maybe just a bit tired that evening. Maybe you’re coming down with something or need to check your footwear. If it was up and down a mountain maybe there would be some muscle fatigue.

I’m surprised at this. I seldom do more than around 3000 in a normal day, but a few weeks ago I did 25,000 and ached a bit that night but was fine the next day. I’m 57.

😂😂😂

OP Ignore all the people saying you shouldn't feel knackered after that much walking. Everyone's fitness level varies according to your health, work situation, age etc etc. Sounds like you just need to get a bit fitter in general!

You need to make sure you do a really good warm down or your leg muscles will go stiff. When my niece ran the marathon she had a sports massage booked. She said it hurt at the time but next day she felt ok.

its only monday afternoon lmaoo its gonna be sore

Water, plenty of protein, and lots if sleep.

You could try a small gentle recovery walk to get the blood flowing back through the muscles, 20 mins or so, nothing onerous though.

I think unless you're 60+ or have new knees or something, to feel like that after a few miles walk means that you either have a virus or you need to see how you can find space in your life to get fitter.

Actually, just looking at my watch now, it's probably about 7 miles, (I'm at 23k today as a standard day) but my opinion doesn't change. Although - maybe think about your footwear, maybe that wasn't supportive enough?

Oh dear, OP, you've given lots of people an excuse to show off how fit they are 🤣

Me, I can do 100,000 steps in a day. I just need a squeeze of lemon juice and a ten minute sit down then I'm ready to get back out there and do another 50,000. Pretty surprised that you would need any recovery time from your puny little stroll!

Sometimes it happens that a walk feels really hard for some reason. Whether it's a virus, atmospheric conditions, or how we were eating I don't know but DH and I had a walk that we had to cut short because we were knackered and just finding it hard work. I find this with running and swimming too. Sometimes it's hard for no reason.

I would do some stretches a few times a day on the muscles that ache. Don't overthink it. Another time you might find the same walk a breeze.

You went almost twice as far as you usually do

and twice as far as is generally accepted as a good amount for health benefits

I hope you enjoyed it and well done!

Second day after exercise is often worse than the first day

Did you do stretchs after ?

I would barely be able to walk if I did 20k steps! - but then I'm hypermobile and have flat feet. I generally do around 6-7k, my aches and pains start when i get to 10. It depends on your general fitness and energy levels, but I'd say it's normal to be tired the next day after doing more activity than usual.

How are you feeling now @Cloud44 ?

Hey what's up doc about the over 60s now?

I'm 66 and regularly walk about 10k or a little more, AND carry a 5- 10kg backpack if I've gone a bit mad in the supermarket on my way out and about!

I don't get tired, achey or much of that, just a delicious feeling of aaaagh now I can sit down (when I get home). Sleep like a little baby - of the non crying variety that is.

I do eat high protein food and take Vit D and calcium ever day. I'm not great for drinking water either. Tea or decaf coffee will do.

I think OP might have a virus, as mentioned.

Yes I'm older, but not gone to pot or ready to be labelled as infirm just yet thank you lol!

My apologies @quizzys . Good for you, I'll cross my fingers I'm like that too!

Last time I did 20k steps it was a good day out at a theme park. I recovered by eating a moderately unhealthy meal, drinking a beer and going to bed. Then I did it again the next day. And the day after that. 🤷🏼

I walked 500 miles.

Then I walked 500 more.

Granted, I fell down at my door afterwards. But still.

No worries, I didn't take offence, but went to my defence ha ha!

How is that helpful exactly.....🤨

Could you get any smugger 😒

Going down steep hills makes my legs ache rather than distance as such. Could it be that?