Pains and injuries

Jenni4w

Hi All! I joined a gym and during the assessment I hurt my knee. Most of the time was spent chatting instead of seeing my fitness level (but maybe because it’s non existent). I really hope I can work out.

Has anyone had to increase their fitness with pain and injuries? How did you manage?

theciscosyd

Hi there, unfortunately chatting is something i have seen many PTs do. As a veteran of the Royal Navy I’m used to a workout being a workout, and chat being chat. But i would say anybody with pain or injury can you work out, i guess it depends what sort of pain or injury you have. Clearly if you break your leg you cant go running, but there are things you can do to work around most issues, or build up from an injury so don't be deterred.

I am a chronic pain sufferer, my back, pelvis, left leg and foot all have different pains and issues, i cant run, ride a bike or walk well due to my injury’s which are long standing and not likely to resolve. i sit at a 6 out of 10 pain wise on a good day, and suffer with PTSD, Anxiety and Depression but i take medication and see a pain specialist and one thing all my doctors say is i should keep doing what i do in the gym.

I currently workout for 1-2hours daily and lift/weights and use machines in the gym, i work round my injuries and use different techniques to help prevent or make worse my injury’s. My time in the gym does two things, it sets me up for the day mentally, my anxiety is eased, my PTSD symptoms improve and my pain (believe it or not) is numbed (dont get me wrong, chronic pain never goes) but the endorphins realised from working hard first thing is a real help and a great way to start the day.

So yes, you can increase your fitness if you have pain or injury’s, one caveat is if its not something you have done before and dont have good knowledge of anatomy then its always best to go see your doctor, tell them what your thinking and they will advise if its good or not.. I have been training for nearly 40 years, started at 15 and its a way of life for me, but i can work round most injuries, and can workout in a way that prevents injuries getting worse.

There are some great PTs out there, and over the years I have had PTs myself, but there is nothing better than finding like minded people to workout with, either on similar paths or maybe people that already have some experience, the rapport and support you can get and give will help as well.

Good Luck and doing something is always better than doing nothing

AnnPT77

Jenni4w wrote: »

Hi All! I joined a gym and during the assessment I hurt my knee. Most of the time was spent chatting instead of seeing my fitness level (but maybe because it’s non existent). I really hope I can work out.

Has anyone had to increase their fitness with pain and injuries? How did you manage?

Yes. I have knee osteoarthritis and a torn meniscus. I've had them for many years. I still have both, but have much less pain than I used to. I'm quite active athletically nonetheless. I've also had temporary injuries (broken ankle) or other reasons why I couldn't do normal workouts for a while (like recovery from surgery).

I hope your knee injury is something temporary. Have you consulted your doctor? Asked for a referral to a physical therapist to help rehabilitate the injury, if that's possible? Those are good things to do, especially if the injury limits your daily life activities.

With minor injuries to soft tissue, the RICE (rest, ice, compression, elevation) interventions can work, help you recover. Over the counter pain relievers may help your comfort, but don't use those to mask pain so you can over-work and worsen the injury or slow its recovery.

If the injury/pain isn't something that can improve, ask your doctor or physical therapist whether workouts will worsen it, i.e., cause more injury and increase pain; and ask them what you can safely do despite the injury.

If workouts won't cause further injury or increase future pain, sometimes I just work through the discomfort/pain. For me, getting stronger, fitter and especially lighter weight has sometimes reduced the pain gradually over a period of time.

If the situation can be worsened by exercise, or the pain is too much to exercise through, then I look for exercises I can do . . . things that work around the injured area, or the specific condition.

With my particular knee issues, I've learned that straight-line hinge movement of my knees may hurt somewhat when I do it, but it doesn't make the situation overall worse. Impact or torque/twisting will make it worse. Therefore, I can't run or do things that involve twisting/turning on my knees, such as dance aerobics or fast-break games (tennis, frisbee, whatever); and I can't run (too much impact). I can cycle or row (both straight-line hinge movements), so that's what I do.

Your issues are different medically, I'm sure, so what you can/can't/should/shouldn't do will differ. Work with your doctor or physical therapist.

If the problem is lower body, you should still be able to do upper body exercise, either some weight machines at the gym, or seated/lying exercises with free weights. You may be able to exercise in a swimming pool, which supports your weight and reduces stress on joints. On YouTube, there are many videos of seated exercises. Some of them are very gentle, for people who are just beginning or who are elderly. Others are quite vigorous, intended for wheelchair athletes.

ninerbuff

What leg exercise did you do for your assessment?

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Jenni4w

Thanks all, for your supportive comments!! I’m really impressed at how those of you who work through the injuries and find ways to adjust and modify!

I let the injury heal and got a different trainer and I’ve been doing GREAT! I’m losing weight slowly and gaining muscle slowly. Man I feel it today (Wednesday) after a two hour block on Monday! This coming month I’m fueling the big engine and plan to, sorry, I’m going to be very strict with diet
and hit the gym 5/7!!!!! @theciscosyd @AnnPT77 @ninerbuff thanks so much!!!

AnnPT77

Jenni4w wrote: »

Thanks all, for your supportive comments!! I’m really impressed at how those of you who work through the injuries and find ways to adjust and modify!

I let the injury heal and got a different trainer and I’ve been doing GREAT! I’m losing weight slowly and gaining muscle slowly. Man I feel it today (Wednesday) after a two hour block on Monday! This coming month I’m fueling the big engine and plan to, sorry, I’m going to be very strict with diet
and hit the gym 5/7!!!!! @theciscosyd @AnnPT77 @ninerbuff thanks so much!!!

Thank you for coming back to update: I'm so happy that you're on a path to progress that matters to you!

I often wonder what happens to folks after interacting with them here, and know some of them just leave the Community or quit using MFP altogether. I'm so glad you found a positive path, sincerely!

Keep up the good work: You'll never be sorry, I predict!

Jenni4w

@AnnPT77 thanks Ann! I did really well except for some middle of the night screaming leg cramps Wednesday night. I skipped the gym and stayed home Thursday and Friday- went to the gym Saturday and beat 6 personal best records, dumbbell weight and resistance machines, and leg press stacked weights. I also worked on my plank which often makes me nauseous. My bicycle crunches are pretty lame too, but I can’t get better if I don’t try! I just picked up three cookbooks for AIP and AIP Keto prep and stocked the refrigerator. I haven’t had time to meal prep though and I do a two hour training session tomorrow!! Tuesday might be prep day!!