Obese, starting to exercise but in so much pain
Sweet_Misery_
Posts: 29 Member
Over the past couple of weeks I have been walking multiple miles per day and often doing zumba daily. I am obese and trying to lose weight. My body HURTS very bad, beyond just being sore. It is especially hard on my knees. Even when I am resting my knees are hurting. I never had pain before starting to exercise. Am I overdoing it? Should I focus on healthier diet and put off starting an exercise routine for now? I know I will be told talk to my doctor, but I just changed insurance and dont have a new doctor yet so that's not realistic for me yet. What should I do?
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Replies
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I would take it easy on the exercise. Walk shorter distances and maybe do Zumba a little less frequently until you take off some of the weight. Right now put the most focus on what you are eating. Also, maybe try swimming if you can. It's great exercise with less pain.35
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What type of trainers do you have? Maybe you need something with extra cushioned soles to reduce the impact on your knees.
I suffer knee issues too and I tend to lean towards the HOKA brand.
I would agree with all the things @lolly2414 has said.5 -
Hi Sweet- I have been right were you are at. For me a stationary recumbent bike was the way to go. This is one with a chair in it. Low impact and easier on my butt.
Calories are what matters though for losing weight. Don't go overboard exercising in the beginning just keep doing a little more each time.
You can do this!24 -
Maybe try walking in a pool? It gives you the benefits of a walking workout but is very easy on the joints. The water even creates a little additional resistance.
I second the advice above to just work on doing a little more each time, rather than going crazy all at first. You can do this!14 -
Agree with all posters above. I wear Hoka too, not for knees, but because I love them. I’m so happy you have taken the first step. Reach out if I can help. Oh, and make sure you take rest days.
Some practical ideas for soreness are ice, rest and Advil as needed. Be gentle with yourself.5 -
Knee pain is real. It can really add up to injury. (...says the person that's injured their knees and calf at least 4x from doing too much too soon.....I can tell you from experience it sucks!)
It would be good to figure out how to stretch/soothe what's sore. Without medical help, it might be more trial and error, but maybe you know some people at the gym where you're taking zumba?
My example - the outside of my knees were hurting from a tight IT band (which at one point actually pulled my kneecap out of its socket....which was excruciating. Maybe go to the doctor if your knees get swollen and you can barely stand....I didn't for like a week and it was not a good call). Now, I roll it out 2x per day whether I work out or not. It needs it (confirmed by physiotherapist).
And also I agree with the other poster - go slow and consider lower impact activity. Especially if you're between doctors right now, try not to aggravate things that are already hurting you.
Because of my past injuries, I currently walk (20min max, flat ground learned my lesson pushing longer walks and hills
), use the stationary bike for 25min, and swim for 25min, only one thing in a day, and take 2 rest days a week. I also occasionally tackle a yoga class being careful not to push anything too hard. I'm not ready to do something as intense as a Zumba class. I've done them in the past and they're fun! but I can't risk injury right now. 5 -
Going from no exercise to lots of exercise can cause problems when we're obese. (I say this as someone who went from fully sedentary to a competing athlete, all while still obese.) Gradually and thoughtfully increasing exercise, while also choosing the specific activities carefully, is the route I'd encourage.
The biggest contributor to weight loss is sticking to a reasonable, moderate calorie deficit via changes in eating.
That said, exercise can be a help in creating the calorie deficit, but here's the thing: If you are injured, you are much less able to exercise, and - depending on what the problem is - you may even not be able to exercise at all. So, start slowly, and gradually ramp up, in order to strengthen and condition your body so that you can do more as time goes on.
Right now, with walking and Zumba, you're doing two things that involve a lot of impact and other stress on your lower body especially. Can you mix it up more? Maybe start by walking more moderate levels? If you want to, add some different exercises that put different stresses on your body, like strength training with weights or machines? Maybe try swimming or other exercise where water supports some of your body weight? Consider a gentle yoga class or videos to increase your flexibility as well as burn a few calories?
When I first started working out (in my mid-40s, after cancer treatment), I started with yoga classes. Then I took a weight training for women class. After that, I started riding my bike a little and increasing that as I could. Soon thereafter, I joined a breast cancer survivors rowing team, which was kind of magical for me. I learned to row, and loved it, and that motivated me to take adult learn to swim classes (rowers need to be able to swim), take spin classes (cross training for cardiovascular fitness), use a rowing machine (off-season training), and do aerobics videos (more cross-training). After a couple of years, I was fit enough to compete as a rower, on water in boats and in rowing machine races. I wasn't a star, but I was in the pack, and even got some place medals occasionally. I would never have dreamed at the start that that would be possible for me, but by making gradual progress, it was.
(Later, I lost weight, and am now a healthy weight and still rowing regularly. For me, the weight loss was all about managing my eating. Even when I was exercising lots, I always out-ate the exercise because I wasn't tracking and managing my eating.)
You can be thinner and fitter! Even though we all want those results as fast as possible, what I'm suggesting is finding a gradual and sustainable way to accomplish your goals, which will take more patience, but it's also less likely to lead to injuries and setbacks along the way.
Best wishes!27 -
When I was over 210 lbs. (Started MFP at 237) I had knee pain. I walked, but avoided stairs (especially down which is very high impact). Walking 1.5 miles was a lot for me. I had been very athletic before gaining weight, but I knew I could not do that at my starting weight. I had no choice but to walk to work then because of a change in schedule, but I took the bus back until I got used to it, and then added on a day (another 1-1.5 miles) gradually. The other exercise I did was swimming, 1-2 x a week. I did not add zumba until I was down to about 210 lbs. The knee pain was much less but I still had to watch it with zumba and modify movements. I only did it once a week at most, and would stretch and sit in a hot tub afterwards. I was able to add the daily walking to and from work still over 200 pounds, but it was a struggle and I still felt occasional knee pain. But I kept in mind certain benchmarks and goals. I also used the stationary bike.
Now I'm down to 188 (49 lbs. less) and I usually will do zumba 2 times a week. At first I would not do two days in a row, and did the hot tub. I feel no knee pain now and will do zumba 2 consecutive days and no hot tub, and I'm fine. I have a lot more mobility but I still will not do jumping jacks or any kind of high impact i zumba. I modify. I still will not walk downstairs most of the time, but occasionally I do. I don't feel knee pain, but I don't want to push it.
My next benchmark is about 170-175 lbs. At that point I'll be "overweight" and no longer obese. I will probably add another zumba class or elliptical, precor or some other kind of machine, and start walking down stairs regularly. I don't foresee myself jogging at all until I get down to 150 lbs. when I think I'll be light enough for it not to bother my knees.
I mentioned my own experience because I know what it is like to have KNEE PAIN because of obesity. If you drop the weight and have not injured yourself the knee pain should disappear (that's what happened to me). I had to shuffle out of bed in the morning. I thought I had messed up my knees and would need surgery it was so bad, but it's gone and I'm fine now. It was due to the weight. When I went on vacation in September I was around 220-225 lbs. I went to a hilly place. OMG. Walking up and down hills my legs were so stiff I had to massage them just to bend them and get out of bed. I wasn't in pain but I was so sore.
I agree with the others to slow down and concentrate on food intake. Set some benchmarks for yourself when you can add more activity. I would recommend getting under 200 lbs. before doing any high impact exercise.8 -
I suggest just walking and skip the Zumba for now. Even walking is hard work when you are obese. Also biking is easier on the knees.
Pleas believe me...You don’t have to exercise like the Biggest Loser to lose weight.
Start slow so you don’t quit because of an injury.
I lost 72 lbs walking and using the elliptical. I started some weight training twice a week after I lost 30 lbs. To get more walking in, I would take 3 - 10 minute walks a day and then do the elliptical for 20-30 minutes 3 times a week.
You can do it. Just start with what you can handle without a lot of pain and then before you know it, you can add more and more activity.11 -
3/4s of weight loss is portion size. Your body burns more calories going about its day to day than you'll do walking mile after mile. If I were your shoes (and I was/am) I would just stick to portion control and healthy options right now, gym and exercise are great, but your fight is with the plate right now.
Once you lose some the walking, jogging, and hiking will get easier and enjoyable. If you keep at this pace you're only gonna grow to hate exercise and dieting.
Abridged, you can cut back on the exercise provided you cut back on the meal-size.
I've lost 130 lbs in just over a year and I didn't set foot in a gym for the first 6-months. Take an evening walk a couple nights a week and you'll be fine.10 -
Lots of great advice here.
There is more than one kind of pain. Muscle pain the day after I associate as “progress”. This consequence can be reduced by warming up beforehand and stretching afterwards. In a few days I’ll be stronger.
However if there are no rest days the muscles have no time to recover.
Joint pain I associate with “danger” and stop right away. Trying to work through the pain could delay recovery by months. My physiotherapist taught me to modify Zumba to low impact moves. Knees are replaceable these days but it’s darn inconvenient.8 -
It's natural to want to jump in feet first, figuratively speaking, and be all gung-ho in the beginning. Fortunately, that is not necessary at ALL! As others have said, work on your food primarily. Food scale and accurate logging are going to be the things that will help you get the weight off.
I would stop Zumba for now completely. The walks, take it easy. Do what you can do without hurting yourself. A short walk, several short walks, will be better than nothing at all and much better than injuring yourself.
If you burn out, then you're most likely going to stop everything all together and you'll end up worse off than when you started. Take it easy on yourself. This isn't a sprint or race and it doesn't need to be painful at all.5 -
I'm in the exact same spot as you are in now. I have been very sedentary for the past 8 mos (lots of sitting for classes and studying) and am trying to exercise again. I. Hurt. Everywhere. Turns out I was trying to jump back in at the level I was at a couple years ago. I've learned my lesson and realized that I have to be a little more patient and start out slow. First it was 15 min walking/biking/lifting. Did that for about a week and increased it to 20 min. Next week I'll try 25 min. And so on and so forth. If I need to stay at a level for an extra week, no biggie. I'd rather take it slow than get an injury or be in agonizing pain constantly. It can be hard to give yourself some time/slack. But it's worth it when you really start killin' your routine rather than it killing you!3
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Thanks I appreciate all replies!!! It is so upsetting and disappointing to realize I have let my body get to the point that I cant even exercise like I would like to! I have such bad knee pain lately, I was thinking of doing a 5K in June. I will hold off for now and try to focus on a better diet. I am starting out at 407lb27
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I have to lose about 160 pounds and my knees don't like exercise. But water aerobics helps tremendously. I do an hour workout in the pool - we have an instructor there who puts us through our paces. It looks so easy but after an hour we can feel it in our muscles.2
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Op, having a wake up call is overwhelming. I applaud your efforts. I'm sorry your 5K will be out of the question for this year, next could be a good goal. Its so easy to be carried on your enthusiasm, many of us have done it. Please when you restart an exercise plan remember to have rest days, these are days when your body recovers and prepares for more of the same.
In the mean time don't give up entirely. You can work on your posture, simple things like sitting up rather than slouching, standing rather than sitting take more caloies. Please take it gently. As others above have said aqua-ariobics can be really beneficial, please remember rest days.4 -
Sweet_Misery_ wrote: »Thanks I appreciate all replies!!! It is so upsetting and disappointing to realize I have let my body get to the point that I cant even exercise like I would like to! I have such bad knee pain lately, I was thinking of doing a 5K in June. I will hold off for now and try to focus on a better diet. I am starting out at 407lb
One of my main motivations for losing weight was to be able to move and do activity that I used to do and that I wanted to do (but couldn't at 237 lbs.) Visualize in your mind yourself being lighter and doing the activity that you want to do. This can be great inspiration if you look at it that way instead of beating yourself up for getting to this point.
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So much good advice, I'll just throw some support your way! The most important thing is that you've decided to take back your health! With that commitment, everything is possible! I'd look at it as a series of stages. You'll have a chance to address all the things you want to, in good time, but start with a plan for eating. The vast majority of your weight loss will be the result of what and how much you choose to eat. Get that under control. Even a modest weight loss will make the next things...flexibility, mobility, exercise...so much easier.
Isn't it so hard to be patient? You're finally ready to take on this challenge and you're willing to put yourself out there but your body isn't ready, and everything takes time and you really don't want to get discouraged. So aggravating! Stay with it and trust the process. It's happening!!!5 -
Start off slower with exercise. Your body isn't ready for miles of walking and zumba classes just starting out. That doesn't mean you can't do anything at all.
When I started and was obese I had to do seated workouts for awhile. There are seated workout videos on you tube for obese, injured or elderly people.
When I started walking more I had to increase my step count gradually over weeks and months. I needed better shoes too.
Watch your calorie intake.
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Zumba hurts my knees also! Walk daily and measure your meal portions. You'll feel better and lose weight.0
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Lots of great advice here.
There is more than one kind of pain. Muscle pain the day after I associate as “progress”. This consequence can be reduced by warming up beforehand and stretching afterwards. In a few days I’ll be stronger.
However if there are no rest days the muscles have no time to recover.
Joint pain I associate with “danger” and stop right away. Trying to work through the pain could delay recovery by months. My physiotherapist taught me to modify Zumba to low impact moves. Knees are replaceable these days but it’s darn inconvenient.
Yup, I hurt my knees in 2010 and tried to work through the pain, and so still have to baby them now, 8 years later. My PT gave me these, which I do several times per week:
I also do these in between weight lifting sets:
https://www.youtube.com/watch?reload=9&v=yLoMA7I7HOQ&feature=youtu.be
@Sweet_Misery_ while it would be best to consult a doctor, you could probably start the printed exercises soon, but be careful with the video as it is more intense, especially if done all the way through, which I only did once as I had pain afterwards. I'm a yoga teacher and recommend skipping Tree Pose for now.6 -
Swimming. If you don't swim, find a pool that has a water bike and pool resistance weights. Forget the 5K in June, you could damage your knees even further. Brutal exercise right out of the chute is not the way to go. It becomes a punishment rather than a pleasure. Do everything on your own terms and start very slowly. I second buying a portable exercise bike. They have a really good one that folds up, exerpeutic gold. Have bike will travel, take it outside, everywhere. Building up the muscles around your kneecaps with the bike is a great place to start.6
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I'm right there with you hun. I'm a BIG girl, was even bigger. Such a long journey I'm on. I'm also on a walking stick as I have an injured ankle, so I have to be SO careful with any impact.
Everyone else has already said it, you're asking too much of yourself too fast. Start with low impact work that is safe for you and you can maintain.
For me that was yoga, 15 minutes a day, gradually increasing. There's a lovely lady on Youtube called Adrienne who posts yoga for beginners workouts. I am heavy enough that some poses are not possible for me, but I modify them or do other stretches that I -can- manage and my strength and stability has increased tenfold. My heartrate and temp also go up without feeling like I'm going to keel over/hurt myself, so I know it's working.
Chair aerobics is also another good idea. Again, no impact on your knees, but an effective cardio workout
For the pain you're in now, listen to your body and rest. Ice packs, anti-inflammatory meds like ibuprofen, good nutrition to give your body the tools it needs to heal.
I'm sending you lots of love. It's so hard getting going when you're obese, be proud of yourself for the effort you're making and keep going but in a way that works safely for you5 -
bedwellchris wrote: »Zumba hurts my knees also! Walk daily and measure your meal portions. You'll feel better and lose weight.
Watching Zumba hurts my knees.
Get better shoes, If you're going to walk/run seriously, get fitted for some proper shoes.4 -
Everyone has given great advice. So I’ll just mention soaking in a hot bath with Epsom Salt has helped me in the past with some of the pain. I get the water as hot as I can stand it.
Do what you can. It’s a long road but very well worth it!2 -
When I started, I also had a lot of joint issues and couldn't do much weight-bearing exercise. I could barely walk around the block. I focused on accurate calorie counting and bought a sturdy recumbent stationary bike. It's one of the best purchases I've ever made. Even after losing close to 70 lbs, it was still one of my favorite cardio activities. Later, I added Leslie Sansone walking workouts, which are basically very low-impact aerobics and allowed me to use more muscle groups than just walking alone. Just go easy, because as has been said, the last thing you want is an injury that incapacitates you altogether. At your size, this is a multi-year project (a lifelong project when you factor in maintenance), so slow & steady wins the race.
Here's a link to the bike I use:
https://www.amazon.com/Marcy-Recumbent-Exercise-Resistance-ME-709/dp/B002KV1MJU/ref=sr_1_1_sspa?ie=UTF8&qid=1527773222&sr=8-1-spons&keywords=marcy+recumbent+exercise+bike+me-709&psc=10 -
kshama2001 wrote: »Lots of great advice here.
There is more than one kind of pain. Muscle pain the day after I associate as “progress”. This consequence can be reduced by warming up beforehand and stretching afterwards. In a few days I’ll be stronger.
However if there are no rest days the muscles have no time to recover.
Joint pain I associate with “danger” and stop right away. Trying to work through the pain could delay recovery by months. My physiotherapist taught me to modify Zumba to low impact moves. Knees are replaceable these days but it’s darn inconvenient.
Yup, I hurt my knees in 2010 and tried to work through the pain, and so still have to baby them now, 8 years later. My PT gave me these, which I do several times per week:
This is one of the most helpful illustrations I have seen on MFP. As a knee pain sufferer, I will truly try them out.
As an added note to OP, I can tell you that the knee pain WILL get better with weight loss. I lost a lot of weight in 2012-2013. The difference was amazing for the pain in my knees. Unfortunately, like so many others, I gained back about 1/2 of the weight I lost and am back, and so is the knee pain. Fourteen pounds down since 4/30/18 and there is a noticeable difference already.
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kshama2001 wrote: »Lots of great advice here.
There is more than one kind of pain. Muscle pain the day after I associate as “progress”. This consequence can be reduced by warming up beforehand and stretching afterwards. In a few days I’ll be stronger.
However if there are no rest days the muscles have no time to recover.
Joint pain I associate with “danger” and stop right away. Trying to work through the pain could delay recovery by months. My physiotherapist taught me to modify Zumba to low impact moves. Knees are replaceable these days but it’s darn inconvenient.
Yup, I hurt my knees in 2010 and tried to work through the pain, and so still have to baby them now, 8 years later. My PT gave me these, which I do several times per week:
I also do these in between weight lifting sets:
https://www.youtube.com/watch?reload=9&v=yLoMA7I7HOQ&feature=youtu.be
@Sweet_Misery_ while it would be best to consult a doctor, you could probably start the printed exercises soon, but be careful with the video as it is more intense, especially if done all the way through, which I only did once as I had pain afterwards. I'm a yoga teacher and recommend skipping Tree Pose for now.
I do three of these PT exercises every morning, almost 3 yrs after hip replacement. Didn't realize they were good for knees also. Will incorporate the isometric one, too.1 -
I had 117 lbs to lose when I started this journey 18 months ago. I had several health issues I was dealing with - I fought a breast cancer battle, and I was diagnosed with a hereditary metabolic disorder that causes extreme fatigue and joint pain. I couldn’t climb a flight of stairs without getting faint, so exercise was out of the question for me. So I focused on my diet, and I’ve lost 80 lbs so far without doing any formal exercise. As I lost weight, and as my health issues improved, my activity has naturally increased and I’m feeling good now - able to start looking at some formal exercise to get this last 30+ lbs gone. I likely would have lost a lot faster had I been exercising, too, BUT you have to factor in the risks of hurting yourself trying to do too much when you’re carrying a lot of extra weight. It was a huge awakening for me when I realized I had lost more lbs than the combined weight of my 6 yr old and 1 yr old granddaughters. Imagine trying to work out carrying two children on your back! Be kind to your body. Focus on healthy eating. When you get into a healthier weight and BMI range, then look at exercising. In the meantime, set a timer and make yourself get up every 15 minutes and do a walk around the house, or go up and down a flight of stairs. Increase your activity gradually and your body will thank you.10
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Not to beat a dead horse, but I 2nd all of the people that said swimming, or take the exercise to the pool. It has been my saving grace.
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