Hi, I have been sitting too much due to a chronic back injury. I don't work and can't lift more than about 2-3 pounds, but over time I have been walking daily. I finally have been walking hills and flat areas steadily about 2 miles a day for a while. I also have been doing about 200 small stairs every other day. I am going on a big trip and need to be able to walk more so I increased my walking to about 3 miles for a week then 3 1/4 for a few days then 3 and 3 1/2 miles for a couple of days then 2 and 3/4 miles a couple of days then 4 for a couple of days. Then I woke up with a sore leg. I could hardly walk due to stiff thigh and a sore knot in the thigh. I took a day off and only did 2 miles it still hurt and just continued the 2 miles and it had been a week and it still hurts. I know it is from the lack of exercise and I must have gone up too fast. Is there a way to help my injured leg heal. I took another day off but need to keep walking. I have the trip in a month and can't put it off it is an expensive trip. Any and all advice is great. Another problem is I have a frozen shoulder so I can't get into the bath tub for a soak.
thanks,
mkh9