Exercises for Overweight and in Pain?

deerstops
deerstops Posts: 6
in Fitness and Exercise
Hey everyone. I'm currently a 264 pound female, 5'7" and in the process of losing weight. I'm cleaning up my eating habits and I'm avoiding my typical binge-eating sessions and have been trying to follow my goal cals and what not. Yet, when it comes to exercising, I'm not sure what to do first. I suffer from Plantar Fasciitis and really weak knees (crunching and lack of much cartilage). I really wanted to get into running, but I know it could possibly worsen my knee conditions.

I know I need to get my heart pumping in order to burn fat and start strengtening my body, but, where should I start? I don't want to risk hurting myself and even though I'm cleaning up my eating, I need to pair it up with fitness. I walk everyday to work, a total of 40 minutes at a brisk pace (in the Florida heat!). I feel like I need to be doing a lot more than that, especially in order to ease up the pain in my feet, I need to lose weight!!

I'd love to hear opinions and advice! Thanks everyone! :smile:

Replies

  • sugaree1202
    sugaree1202 Posts: 184 Member
    Try swimming laps. The water will reduce stress on your joints and adds resistance for toning while doing cardio so you are doing 2 workouts at once. If you haven't learned proper freestyle form, look for an adult swim lesson or look up proper form online to get the most out of your time & effort.

    I have pain in my leg due to nerve damage and know how difficult it can be to keep up a fitness routine when it hurts. Good luck!
  • Jas46219
    Jas46219 Posts: 3 Member
    Swimming or water aerobics are a great way to start -- is that doable?

    I have bad knees (had surgery on both) and plantar fasciitis. I was told by my knee surgeon to avoid any type of impact exercise - walking, running, etc. I was told to swim or bike or elliptical for exercise.

    Good orthotics will help the PF ... or invest in really good shoes! Another thing I do is tape my arch with Kinesio tape.

    Look up exercises for the quads - weak knees are often a result of weak quads. There's plenty of ways to strengthen the quads with leg lifts and such.

    I started 3 months ago and I've lost 20 pounds. I also weight train tho' so I'm building up muscle while I lose. My body fat percentage is dropping!

    Good luck!
  • deerstops
    deerstops Posts: 6
    I do have a pool in my complex, I need to muster up the courage to wear a bathing suit! Lol. Yet, if the pool is occupied with the other residents, I'm wondering maybe pilates or something to build up a sweat?
  • mombieocalypse
    mombieocalypse Posts: 213
    Good sneakers is key for the PF. I could not afford the $400 orthotics, but I bought some running sneaks (about $100) and after a month my PF was gone. I had my feet and stride measured at a running store. I started the couch to 5 K jogging program at 5'4" and 267lbs. It sucked b/c I had no conditioning in my body, but I went slow and I finished the program. Stretching was key for me. I stretched before, I stretched after my warm up walk and at times I stretched during the jog/walk segments. Eventually I didn't have to stretch as much.
    I second the swimming. Get the courage for the bathing suit, you are making better lifestyle choices for you. Good luck.
  • tuckersmom72
    tuckersmom72 Posts: 8 Member
    How about an exercise bike. I have been using one riding between 30-40 minutes when I do, going about 17-18 mph. I work up a good sweat and it doesn't put a lot of stress on my knees. I alternate that with walking and going to curves.
  • MandyPhoe
    MandyPhoe Posts: 94 Member
    Hi deerstops!

    5'8", pretty damn heavy, and have knee problems here, so I can empathise with your situation.

    Perhaps you want to look at working out from a DVD. They work various muscle groups and you can really sweat it out. Some of them are pretty good at giving different variations for people who are concerned about their joints. If you enjoy a good boogie, maybe you can look at the zumba videos or Shaun T's Rockin' Body.

    Hope this helps! All the best and keep up the good work! :)
  • dawningr
    dawningr Posts: 387 Member
    Elliptical, Water Aerobics, Yoga.

    I also recommend getting some glucosamine supplements. I used to have crunchy joints too, and that has made a 100% difference in that.

    Good luck :-)
  • bms34b
    bms34b Posts: 401 Member
    My boyfriend has PF and that can be BRUTAL. That being said, he will bike 10 miles some days in the summer. I'm not sure if that's an option for your knees or not, but it may be worth a try.

    He also loves...and don't tell him I told everybody...but he totally loves yoga.
  • MisterDerpington
    MisterDerpington Posts: 604 Member
    As someone else mentioned, make sure you get a good pair of shoes. Though you may not be up to running just yet, a running store may be good to find someone knowledgeable. I live in Orlando too, and Track Shack is a great store for something like that.
  • MelStren
    MelStren Posts: 457 Member
    I think swimming would be the best for you but walking will work just fine! A rowing machine or stationary bike would be good too. My sister has PF and has stretches that her dr. told her to do. Have you seen your dr. for a list of exercises that can be done with PF?
  • sugaree1202
    sugaree1202 Posts: 184 Member
    I do have a pool in my complex, I need to muster up the courage to wear a bathing suit! Lol. Yet, if the pool is occupied with the other residents, I'm wondering maybe pilates or something to build up a sweat?

    No one will see you once you are in the pool. Go early, the pool will probably be empty! Pilates is good for toning but won't get your heart rate up enough to count as cardio. Cardio + calorie deficit = weight loss & increased cardiovascular health cardio + calorie deficit + strength training = weight loss & increased cardiovascular health & muscle definition

    I lost 25 pounds in 3 months swimming a mile of laps daily and wasn't tracking calories (65 laps is 1 mile in a 50yd pool. A lap is from one end to the other & back again). I went from stopping at the end of each length to catch my breath to swimming a mile nonstop in 30 minutes a month later. If you have access to a pool, go for it!
  • lois4468
    lois4468 Posts: 166 Member
    I have had PF too. I got good shoes but even better are the Insoles I found just for that. I got them from Lady Footlocker when I bought my first good shoes. I paid way too much from there. I found them on Amazon for about $20. They are called Spenco for Her, Total Support. They say PolySorb on them. They cured my problem. I was about your weight when I started this program and all I did was walk and watch the food. You don't have too do all the stuff stuff at first. It comes off fast in the beginning, at least for my husband and I it did. Good luck!!!
  • okcat4
    okcat4 Posts: 224 Member
    5'8" female, now 187, but have crunchy knees as well, had lots of knee pain daily,. started walking, swimming and doing elliptical. Also invested in a recumbent exercise bike to keep weight off knees until i was in better shape. Take it slow, and start 3-4 x week, even if it is just 10-15 minutes at a time, 2 x day.

    AS for swim wear, log for a comfortable pair of work out shorts and top: Champion makes good ones that are cheap, washable and cover well. Kinda ends up like a tankini. Walmart and academy carries champion. good luck and glad you are making changes. PF sometimes gets better as weight drops, knees certainly do and as leg muscles get stronger. to your future pain free days!
  • 04ward
    04ward Posts: 196 Member
    I had PF but when I started riding a bike, it went away! I think it had something do to with stretching of the leg/foot muscle but it's gone and I haven't had it back now for over a year. That's the only thing different I did so I'm confident it helped.
  • deerstops
    deerstops Posts: 6
    Wow! Thanks for all the tips everyone! I went to a foot specialist and he did give me some stretches to do and to ice my arches every night or so to calm down the inflammation. I'm going to definitely look into using the exercise bike and see if I can go to the pool early enough to do some laps. I hope I can ease up the pain by losing weight because this PF is so brutal and being at a job where I'm standing for hours at a time sucks haha. Thanks guys. (:
  • Timmmy40
    Timmmy40 Posts: 152 Member
    Walking! I lost my first 60lbs by just walking and making good food choices. I started doing just 2 miles a day then worked my way up. Now, 17 months later since I started, I run 5 -6 times a week and it is usually 6 - 8 mile trail runs. It is all about baby steps. As you lose weight it will get easier for you. I also used C25k and it worked well. When I started running I got runner's knee. It was painful, but I pushed thru it. Somedays I did less miles, somedays I did more. Push yourself, but do baby steps. Strengthen your leg muscles and remember to stretch. You can do it! Keep Punching!! All Is Possible! It Is A Choice! No Excuses! Never Quit!!
  • Genetic_tea_drinker
    Genetic_tea_drinker Posts: 125
    Hey.
    1. I would talk to a fitness instructor at the gym. Usually there is someone there who is trained to help you organise a program espcially if you are suffering from pain

    2. See your doctor about meeting with a dietician, and even ask them what are the best exercize given your symptoms.

    Also if you have signs of inflammation, take a picture and show your GP as s/he may feel you need to be seen by a specialist :)

    Swimming is always a good activity, because water increases the resistance but you are not weight bareing. As for getting into a swimsuit. Don't think twice about it. People are usually too concerned with themselves to look at others and once you are in the water no one can see more than you head bobbing up and down :D

    I was really anxious about it at first, so I got one of the one which hold your tummy in and cover the thighs a little. I felt so happy in my somewhat retro swim wear, even though my back fat was (and still is) spilling out [I have a long way to go yet!]. hehe

    With regards to a bike. If you have problems with the knees I'm not so sure if it's a good idea, solely because when I initially went to the gym the instructor told me to stay away from teh bikes unless I was desperate as my knees were a bit blergh at the time
  • bethira
    bethira Posts: 132 Member
    I had PF too. It's a tough problem to have because if you're like me it doens't hurt until AFTER you stop. I spent the money for a good pair of kicks, as everyone else has mentioned. I did a lot of swimming, but I also have an impinged nerve in my shoulder, so that was frequently aggravated by the swimming. The best thing for me was elliptical and believe it or not, Zumba. Before both I warm up thoroughly (warm-ups song at the beginning of Zumba class is not enough for me, I warm up for 10 minutes before class). Switching between the two I get great workouts that keep things fresh.

    Also, clear this with your doc first, but I found a lot of help in strength training on my legs. By strengthening my leg muscles, I don't favor one side or the other any more and attribute a lot of the relief I have to this.

    5'6" and 270 lbs when I started excercising, so yes, I can relate.
  • icimani
    icimani Posts: 1,454 Member
    I'd recommend swimming also, but I also hear you on being in public in a bathing suit. At some point, you'll be ready to just say *kitten* it, I'm gonna do it for me.

    I bought myself a Wii and the Fit board. There are enough different exercises that kept me interested and having fun for a ong time, and I lost enough weight to where I was able to go to my gym's pool.
  • czecher
    czecher Posts: 21
    Wii fit and the xbox have some fun things that are games, low impact and will get your heart rate up. I agree with everyone else in taking it slow. Our first inclination is to do too much too soon and then we give up because the results we THINK we should be seeing do not manifest.

    Not up for the pool in your class? Some community colleges have exercise programs for seniors. I know you are not a senior, but, sometimes talking with the instructor, you can audit or even enroll and participate with them. I often participated in the quilting classes with our senior group.

    YMCA normally has a pool and usually have programs, too. Video exercises are good, too, but make sure you get one that is going to be useful to you. I HIGHLY recommend yoga. It is gentle and is for all fitness levels. It also helps you connect with your body and provides a good outlet for stress reduction and meditation.

    Walking, knees willing, will help. You can start off at a certain pace and increase and decrease at certain times in the walk. Go slow, then fast, then slow again. The more you get your body moving, the more motivated you will be.

    LISTEN to your body, though. Try not to push it. Heavier people tend to lose weight at a faster rate, but see less results. Remember, fat weighs less than muscle and is much larger in scale - just because the scale says you are weighing less, doesn't mean you will notice it immediately. Don't give up, though. When you start to exercise you will gain muscle. This may cause you to seem like you have plateaued. That may not be the case.

    The most important thing about losing weight is the desire to lose it. Know your cheat triggers. Know yourself. Know your friends. Be on the look out for sabotage. You would be amazed how many friends and family members may try to subconsciously ruin your diet and exercise. Best to spend as little time with them.
  • dnunny70
    dnunny70 Posts: 411 Member
    I could have written your post.
    On Wednesday my doctor told me I had planters fascistic and I have arthritis in both knees.
    Water aerobics is great for the knees. Look up on Youtube videos so you get an idea of what exercises to do. I go to the Y. As far as the planters fascistic, I don't know. It has been very painful the past two days. I do go to the Y today for a water class.

    I have also done exercises in our community pool. My dh made me weights out of PVC and a pool noodle.
  • gigglybeth
    gigglybeth Posts: 365 Member
    I started on the treadmill, but for some reason that killed my feet. So I switched to the elliptical. Really easy on the joints and feet.
  • dnunny70
    dnunny70 Posts: 411 Member
    Oh, yeah---I bought a bike and rode 10 miles the other day.


    If anyone has suggestions for PF, please message me. I am on an anti-inflammatory; but it is worse theses past few days.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    Hmmmm....it seems that PF is a recurring theme, here are some articles that I hope are helpful.

    http://www.runnersworld.com/injury-treatment/relieve-plantar-fasciitis

    http://www.webmd.com/a-to-z-guides/plantar-fasciitis-treatment-overview

    http://www.mayoclinic.com/health/medical/IM02897

    http://www.webmd.com/a-to-z-guides/exercises-to-reduce-plantar-fasciitis

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