Exercise Tips for Osteoathritis

jehan

Hi MFPals. Just would like to ask for any advice, tips, etc. I just found out that I'm suffering from osteoathritis, I thought it was just an ordinary back pain problem.

I'm undergoing phys therapy which will last for a couple of days. So my movement is quite restricted. Meaning I couldn't do all the exercises that I used to do, specifically JM's videos. I was planning to get serious with the exercise part then this thing happened.

So maybe some of you had any experience with this. And how you managed it specially with the exercising part. Thanks a lot...

upgetupgetup

Aw hey, sorry. It's totally deflating to be thrown like that. I've been trying to work around OA (& something else which apparently can't be detected by human means) in my feet.

My motivation has taken a hit. At times I have lost patience and tried to do things I used to be able to do. This always made things worse. So I have been trying to work around it, and came up with a few alternatives to moves I can't do. Even those cause pain sometimes, so I ease up when that happens. But, I think this is because I'm in the dark and don't have good guidance.

If you trust your PT is capable, I would pump him/her for advice around what kind of exercises you, specifically, can do. It's important to keep moving. Ask them what kinds of pains are normal and to be expected with your rehab, and which pains are signs you should stop, because it's hard to read pain sometimes. Maybe, be good about logging your activity, and take note of the kind of pain you feel.

Follow their advice, even if it's to be gentler than you might prefer. (Did they mention swimming was ok?)

I've found it hard to adjust my goals and expectations of what I can realistically achieve. It's annoying to know that what I can actually do is way less effective than squats and deadlifts. When I started exercising, I found I really responded to obvious goals, like time, distance, weight. It's been harder to get excited about paying attention to my body, stopping when things hurt, and varying activities (no sense of progress). So it's a bit of a flip to focus more on feeling and trusting sensations, but I'm working on that.

Keep an eye on calories and weight. I have been moving around a lot less in general, and am shy about walking (because there's pain after ten minutes). I did not adjust my food intake for the decrease in activity, so have gained a few pounds. I have always needed to eat more than most people to maintain my energy needs, and definitely more than I can get away with now, so that's a bit weird too.

jehan

^^^ Thanks. Yeah this really sucks big time. A couple of so ho-hum weeks, I was dead serious of starting this April 1. Then this thing happened. Thanks for reminding me of my calorie intake. I was so depressed then I started emotional eating this weekend. Although, I weighed myself last and there's no change there, yet. Yes, I'm allowed to do swimming but there are no public pools near our area. The doctor who recommended me to the PT was not very helpful. He just gave me the referral form to the PT. So I've been bombarding my PT lots of questions. As for the exercise part, we have not gone to the nitty gritty details of what can and can't be done.

I'm just taking it one day at a time. Thinking of not being able to reach my goals frustrates me even more..

Lleldiranne

I would start with what PT has you doing. As you get stronger, the pain will subside, and you'll eventually be able to go back to doing more of your normal exercises. Many studies agree that the more you move, the less osteoarthritis progresses and keeps you from moving.

Ask about stretches. I am no expert, but I think things like yoga's forward fold and downward dog are a good way to loosen up a bad back. But please, ask your therapist first!! (Since I'm so much not an expert :laugh:)