Couch potato to OUCH

shelbyloveskk
shelbyloveskk Posts: 16
in Fitness and Exercise
So I feel like an idiot and feel like I should have known better, but I have seriously messed my knees going from sedentary to hiit for beginners. I feel like I jumped out of a 10 story building and landed on my feet. The pain is the worst in my ankles and knees and now my lower back is acting up. I only did this routine for a week before I had to quit because I physically can't do the exercises right now. I'm just waiting for my legs to heal so I can get back into it (maybe not 7 days in a row this time :frown: ) but until then, what should I do to ease the pain? Any stretches or maybe water aerobics? I don't take medicine so that's out. Should I be scarfing protein every day to help the healing process? Lol ugh I hate myself right now. I feel so guilty for having to stop because I was really enjoying it.

Replies

  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    Ice. 15-20 minutes on, every hour or so. Repeat a couple of times.

    I'd say ibuprofen too but you said medication is out.
  • aliwhalen
    aliwhalen Posts: 150 Member
    You don't take medication, but what about supplements? You might take some fish oil and glucosamine to help with any inflammation. I also agree with RICE. Rest, ice, compression, elevation. Take it easy and just focus on your food right now until you heal. Feel better!
  • shelbyloveskk
    shelbyloveskk Posts: 16
    Thanks ladies. I'll look into those Ali, and thank you! I forgot I have some turmeric capsules so I'll take those for now and I have some essential oils that I'll start using as well. I hope I recover soon, I'm upset I had to quit so quickly! And my poor daughter doesn't understand why Mommy can't get on the trampoline with her :brokenheart:
  • missiontofitness
    missiontofitness Posts: 4,059 Member
    I've also found (while very painful), that massaging the areas helps to alleviate some of the pain. I'll just very gently massage the affected area, and do so for a few minutes. Not sure why, but it helps to alleviate some of the pain for me.

    Was a lifesaver when I pulled my quads recently, and could barely get up stairs!
  • AwesomeSquirrel
    AwesomeSquirrel Posts: 644 Member
    Hot soaks in Epsom salt is one of my go-to, as is massaging in castor oil.

    I'm not great with the RICE, but I do keep a bag of peas especially for Icing.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Some soaking and time....and then maybe start off a bit slower. The human body really isn't adept at going 0-100.
  • Sunny_Sunflower
    Sunny_Sunflower Posts: 136 Member
    I did the SAME thing and I actually gave myself shin splints that I have now had for months. I just got advice to get compression socks and bought new shoes. I ice every night, sleep with a pillow between my legs, take aleve and drink recovery shakes with green juice to help. Good luck!

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