Dominic Stone
Walking is a great way to alleviate muscle soreness, especially in the legs. While it may seem counterintuitive to move around when your legs are sore, walking can help to relieve muscle tightness and promote recovery. Walking gets more oxygen into your legs than sitting or lying down, and it also increases blood circulation. It doesn't have to be a strenuous walk, either—a light-paced recovery walk for 20 to 30 minutes can be enough to help ease muscle soreness.
| Characteristics | Values |
|---|---|
| Recommended by trainers | Yes |
| Recommended by master trainer and three-time World Fitness Federation Pro World Champion Branko Teodorovic | Yes |
| Recommended pace | Light |
| Recommended time | 20-30 minutes |
| Benefits | More oxygen transported to legs, more blood circulated to legs |
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What You'll Learn
Walking is good for muscle recovery
Branko Teodorovic, a master trainer and three-time World Fitness Federation Pro World Champion, says that walking is very important immediately after leg training and during recovery days. He recommends walking at a light pace for 20 to 30 minutes on a rest day, which follows the "Blue Zones" fitness philosophy of fitting movement into your day organically. This is much more beneficial than simply hitting your 10,000 steps. Teodorovic also points out that walking gets more oxygen transported into your legs than when you're at rest.
However, it's important to note that if you're experiencing a loss of muscle strength or function, heavy swelling or bruising, or you're having trouble walking, you may have a muscle strain and should seek medical attention.
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Walking shakes your legs out and relieves tightness
Walking is a great way to alleviate muscle soreness. It might seem counterintuitive to walk on sore legs, but fitness trainers recommend it. Walking shakes your legs out and relieves tightness. It gets more oxygen transported into your legs than when you're lying down or sitting. Walking is also important immediately after leg training and during recovery days. It might feel uncomfortable to start walking, but as your body warms up, there is more blood circulated into your legs, and after 10 to 15 minutes it will feel much more pleasant. You don't need to go all out with a hardcore power-walking session, either. A light-paced walk for 20 to 30 minutes on a rest day will do the trick.
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Walking increases oxygen flow to your legs
Walking is highly recommended by fitness trainers to alleviate muscle soreness. It might seem counterintuitive to walk on sore legs, but putting one foot in front of the other will help get rid of that heavy feeling. Walking shakes your legs out and helps relieve the tightness that accumulated from your workout. It also increases oxygen flow to your legs. Branko Teodorovic, a master trainer and three-time World Fitness Federation Pro World Champion, explains that "walking is very important immediately after leg training and during recovery days". He adds that as we warm up, there is more blood being circulated into the legs, and after 10 to 15 minutes it'll feel much more pleasant. Teodorovic recommends walking at a light pace on rest days, and says that all you need is about 20 to 30 minutes.
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Walking is important immediately after leg training
Branko Teodorovic, a master trainer and three-time World Fitness Federation Pro World Champion, says that "walking is very important immediately after leg training and during recovery days". He explains that although it might feel uncomfortable to start walking, as your body warms up, there is more blood circulated into the legs, and after 10 to 15 minutes, it will feel much more pleasant. Teodorovic recommends walking at a light pace on your rest days, focusing on fitting movement organically into your day rather than going all-out with a hardcore power-walking session.
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Walking is a good recovery exercise
Branko Teodorovic, a master trainer and three-time World Fitness Federation Pro World Champion, says that walking is very important immediately after leg training and during recovery days. Teodorovic recommends walking at a light pace and not worrying about your heart rate. He adds that all you really need is about 20 to 30 minutes on a rest day.
Although it may seem uncomfortable to start walking, as you warm up, there is more blood being circulated into the legs, and after 10 to 15 minutes, it'll feel much more pleasant.
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Frequently asked questions
Yes, walking is highly recommended by fitness trainers to alleviate muscle soreness.
Walking shakes your legs out and helps relieve the tightness that accumulated from your workout. It also gets more oxygen transported into your legs than when you're lying down or sitting.
Teodorovic, a master trainer and three-time World Fitness Federation Pro World Champion, recommends walking for 20 to 30 minutes on a rest day. He also says that walking for 10 to 15 minutes will help you warm up and increase blood circulation in your legs, making it feel more pleasant.
Teodorovic recommends walking at a light pace and not worrying about your heart rate. He says that this is a recovery walk and that the main benefit is fitting movement organically into your day.
