Always getting hurt and frustrated

Francl27

Has it happened to anyone else? I'm not a workout nuts, I mean, I don't like rest days, but most of my exercise is walks 4-5x a week (either 3.5 mile walk in the neighborhood, or treadmill at the gym 3.5 mph at 7 to 10% incline), Les Mills Combat at home 3x a week, some exercise bikes (10-12 miles once a week) and heavy weights 2-3x a week. So I burn maybe 300 calories a day in average.

But I keep getting hurt. It started with my foot in September, and now I can't run anymore (the muscles in the top of my right foot or something... starts to really hurt if I do too much impact). Then my left calf started bothering me a month ago, cramping up if I do too much incline on the treadmill and stopped me from a couple workouts because of it, and I had to go down from 10% incline to 7 or 8% (I'm taking potassium supplements, foam rolling, stretching... it gets better for a bit then starts again).

And now it's my hip. All I did yesterday was some walking, and now my right hip hurts. It's happened before and usually only lasts a few days, but it really hurts if I sit down for a bit then start moving again... actually gets better if I walk. But I should still probably take a rest day... or two... but I really don't want to!

Is it just me? How do you deal with it? It's so annoying. I'm not that old that I should start hurting all the time! (I'm 37). And I need to move because I'm hungry and need the extra calories... plus I get bored out of my mind sitting all day.

slideaway1

Just take things easy, always warm up/down. Enjoy your rest days. Make sure you know the difference between muscle soreness (DOMS etc) and actually being injured. Take all precautions to avoid injury because it will set you back from reaching your goals and make you less productive. My body aches all the time, but I love it!

999tigger

I warm down. maybe some stretching will help you? injuries are part of exercising, but what you are doing seems gentle enough. I avoid or more likely limit my injurites becaue i listen to my body and a lot of the time that tells me when im getting a niggle, hence take approriate action to minimise things. Hydration, food, rest.

The foam rolling makes sense and is a good measure. be aware it might be more than that and you might have an injury , so listen to your body. One of the things we have at they gym are power plates and i get a good massage from those before I leave as part of my cool down. I believe its helped.

mmocarr

It seems unlikely given the lengthy timeline of many of your injuries, but how is your footwear? There have been times in which I had unexpected soreness that resolved after getting new shoes. Running shoes at least wear out every couple of months and don't offer the same level of support or cushioning.

Sorry about your injuries! I hope they improve or you get some helpful ideas.

tomatoey

No, it's not just you. I totally get you, feel the same. It sucks. Especially when even low-impact activities mess with you. All you can do is respect what the pain is telling you and stop that activity and get help.

I have a bunch of injuries, many unrelated to each other, but some of them do appear to be caused by compensation, like one injury kicked off a bunch of others.

Ie I hurt my peroneal tendon (left foot/ankle). I have a bunch of problems with my knees, but some of the ones in my left knee are apparently related to that foot injury - I stopped engaging my left glute, because I limped and compensated for ages, which meant that my knee took all the weight when I walked. Hip problems that side, too, because the whole chain was compromised.

Maybe your right hip is related to the right foot problem? And maybe you're using your left leg in a different way now? I don't know, but a physiotherapist can help you sort it out.

Meanwhile, seriously just take it easy. Keep cycling and walking, because it's not good to atrophy, but think of those activities as keeping you functioning and not as calorie burners. Get tips on form so you don't hurt yourself further. Make sure the bike fits, your shoes are optimal, etc.

I have nothing to offer for the "it's frustrating and annoying" part. It just sucks. But however bad you feel, don't push yourself, because you can make things worse.

For calories, yeah I have a healthy appetite too and I prefer to burn cals off with activity that feels good. But I can't do that the same way either. I'm trying to rejig my diet to maximize satiety (limiting carbs, increasing fats and protein) so I can eat less without wigging out.

tedioustrainingap

Swimming is the only exercise in which I don't injure myself (ME and history of DPU). I can relate to your frustration. It was impossible for me to rebuild my fitness level in any land based activity, so I switched to swimming. Aerobic, anaerobic, cardiovascular and resistance all in one, across all muscle groups, with the added bonus of being soothing and supportive, with a good calorie burn too. Have you considered it? It might even help as a gentle, therapeutic exercise on off days? Water running is fun too, if running is your thing. Twice the resistance but far less concussive.

tomatoey

also, not suggesting you have this, but i have arthritis - i'm a couple of years older than you and it first showed up on x rays at your age. like it can happen.

Francl27

It's tough for me to swim because I just don't do tampons and I often have um.. issues.. preventing me to get in the water, lol. And I've never learned proper form, so when I swim I really mess up my back.

My shoes are fine, I mean I get new running shoes every 6 months, even if I only walk in them, and I use another pair for Combat.

And yeah, I know it's not just DOMs. I get those too and it's definitely different.

So now it's Sunday 9am and I'd normally go to the gym to use the treadmill but I can't and I'm bored out of my mind... and I'm hungry today and will end up going over because of it. Total suckage!

tedioustrainingap

That's a shame! (Pool issues).
I don't like days off. I absolutely have to have two a week but I definitely hit a boredom induced slump even on those! I wonder how much of it is down to the reduction in endorphin/ seratonin levels from the lack of exercise on those days? If you can't exercise, do something else that makes you happy to counter that possibility, maybe? I might try that myself!

mattyc772014

Not just you. I'm 41 and can't do want I did when I was 25. Stretching program and maybe a little more recovery time in between.

cheshirecatastrophe

How is your core strength and flexibility? (Glutes, abs, HIPS). A lot of lower-body problems from exercising spring from compensation for weaknesses or inflexibility in your core, in my case my hips in particular. There are some great hip mobility stretching routines, and I'm a big fan of the myrtl exercises for hips and glutes (all bodyweight stuff! no equipment required!).

As far as the pain on top of your foot goes--how are your shoes laced? How tight are they tied? Sometimes fixing that is as simple as loosening your laces or changing up the lacing pattern.

I mean, there could be a million things going on, but those are a couple of suggestions to try before sinking into despair.

MamaBirdBoss

I have a genetic muscle disorder. All my joints are crap. Right there with ya, sister (if you're lying on the sofa...with a heating pad...and prescription pain killers...waiting for the cramps to go away....)

Francl27

cheshirecatastrophe wrote: »

How is your core strength and flexibility? (Glutes, abs, HIPS). A lot of lower-body problems from exercising spring from compensation for weaknesses or inflexibility in your core, in my case my hips in particular. There are some great hip mobility stretching routines, and I'm a big fan of the myrtl exercises for hips and glutes (all bodyweight stuff! no equipment required!).

As far as the pain on top of your foot goes--how are your shoes laced? How tight are they tied? Sometimes fixing that is as simple as loosening your laces or changing up the lacing pattern.

I mean, there could be a million things going on, but those are a couple of suggestions to try before sinking into despair.

I've done a lot of those exercises in the past actually! Might do more later though... sounds like that could help. Thanks.

I don't tie my shoes tightly, to be honest. But I've always had issues with that foot too, always cramping in cold water and I couldn't do push ups or lunges for a while because of it either (cramps). It started when I was 10, to give you an idea... I'll always remember that PE class

I forgot to mention that if I do any kind of crunches or bend over too much, my abs cramp up too. My body sucks.

trusty48

tomatoey wrote: »

Maybe your right hip is related to the right foot problem? And maybe you're using your left leg in a different way now? I don't know, but a physiotherapist can help you sort it out.

^^ this

cheshirecatastrophe wrote: »

How is your core strength and flexibility? (Glutes, abs, HIPS). A lot of lower-body problems from exercising spring from compensation for weaknesses or inflexibility in your core, in my case my hips in particular. There are some great hip mobility stretching routines, and I'm a big fan of the myrtl exercises for hips and glutes (all bodyweight stuff! no equipment required!).

^^ also this

It's hard to say for sure, but there may be some weakness in your kinetic chain. It's important to make sure all the muscles in your legs, hips and back (including the small balance muscles) are strong and supporting you.

These kinds of problems seem to get worse as you age too (at least they did for me). In retrospect, I think a lot of my problems were caused by under training my glutes and lower back muscles. I started doing body weight core exercises and it helped me tremendously.

brendak76

Maybe you should see a specialist. I agree the foot issues can cause other problems. I got injured a few times running because I was unknowingly wearing the wrong type of shoe. Had to have physical therapy and the whole bit. I've been completely uninjured since getting custom orthotics and the correct shoes. Same with my son. He had knee, shin, and foot problems and got orthotics and had been injury free (he's run 3 half marathons and he's 14).

yirara

I had a bit of bad luck lately. First I somehow managed to get sore muscles underneath my feet! Probably from limping I managed to dislodge a foot bone (I have flat feet and that happens every once in a while) thus I was limping even more. When that was almost ok I waded 600m out into the ocean to an interesting archaeological site and managed to get sharp coral sand into my wading shoes and ended up with two wounds under each foot. When that was healed well enough to finally run again I managed to get a massive, deep blinster underneath my heal from the insole being displaced. Of course the blister got infected when I opened it up. Again from limping 500m in nearly 50 degrees C towards a main road to get a taxi back home yesterday I got another blister underneath that foot. And now that I am finally able to run again I got diarrhea and just about made it home at the end of that run. Lets see what's next. That above were the last 2.5 weeks anyway.

sealensfit

Yeah I'm falling apart at the seams as well. I have ME and I've always had issues with muscle soreness (I get the same sort of soreness in my muscles just being alive, as others do after a heavy weight lifting session!) and recently my knees and hips have been bothering me as well. I find support for my knees (like wrapping them) and proper stretching to be the best relief. My S.I. joints are always out of alignment, which causes my hip problems - so maybe try seeing a chiropractor or physiotherapist to see if there's anything that could be done to help? I find stretching to be the most effective for hip pain.