Having Major Difficulty Finding Means Of Getting Enough Exercise After Series of Setbacks - Help!

Frustration17 · September 2016

A combination of things lead to me getting overweight initially. I have been an athlete all my life, but as things go on, it's harder and harder to participate given works demands, and I was sidelined for almost two years due to two inner ear operations which had major complications in recovery. Finally, about seven years ago, I went all out to eliminate that issue. I spent three years literally busting my butt to get back into good shape. My regimen consisted of two extremely intense spinning classes, six hours of high level racquetball, and playing hockey twice a week.

After thirty six months of that, and trying hard to eat well, I had dropped fifty pounds and was within ten pounds of my optimum weight and condition. Then everything blew up. I was initially hit with a terribly painful bout of Sciatica (for the first time ever) and went to rehab for that. Just as I was successfully completing that, I blew out a knee and had to have surgery. While recovering and rehabbing that, I was forced to have major eye surgery due to a problem that occurred related to the genetic shape of my eye. There was then a long recovery period from that. That was followed by my other knee giving out, and yet another major surgery, followed by recovery and very extended rehab. Finally, there was yet another eye surgery, this one very serious, which had a complication during recovery. All in all, this added up to forced inactivity for almost four years and added 60 pounds back onto to my frame.

I've been back to spinning classes at least twice a week for the past twelve months. And while that has helped, it's not nearly enough. I need to be working out, hard, four to five days a week. What I am truly struggling with now, is the fact that what has always gotten me through these struggles is competitive sports activity. I burned a ton of calories playing racquetball and hockey, which was key to my last weight loss. Competition allows me to push myself far header that I would otherwise, and always has. Unfortunately, with my knees are now limited, no high impact activities can be undertaken. In fact, I've been warned by my knee surgeon that I have only have so much left on these two knees, and that "if you overuse them, you will lose them". Of course, he then also told me that losing the weight was key to helping the knees to hold up longer, but it's essentially a catch 22. I can no longer take part in any competitive sports activities that allow me to burn massive amounts of calories and I am absolutely not one of those individuals who can just get on a machine (of any kind) and mindlessly workout for long periods of time. You either are one of those people, or you aren't. I once forced myself to work out on things like ellipticals or similar devices for six months, and, in the end, it got so bad I walked away and know I can never return to that kind of activity.

So, I'm currently at as to what to do and really struggling desperately to come up with an answer. Out of desperation, I even tried using the rowing machines at the club where I work out. If they were actual sculls, out on a lake, I think that might work for me, but I don't have the financial means, or the necessary vehicle, for that, and, as they say in Games of Thrones, "Winter is coming" anyway. Also, I would want something that worked like the old Roman war galleys did, with rowing happening from a fixed, seated position and dependent on your upper body. The sliding back and forth of the seat on today's rowing machines impacts my knees too much, especially if I have worked out the day before.

I've spent the last year trying to find an answer to the dilemma of what I can turn to now to help me get back in shape, and neither I, nor anyone I've consulted has any answers. The frustration just increases. It's bad enough that all my efforts for three years, and getting back in shape were lost due to things beyond my control. What is nearly as bad is not finding a logical path to make another comeback.

French_Peasant · September 2016

Do you ride a bike outside? It provides a decent calorie burn, it's fun and entertaining, and it is not so high impact on your knees. You can do it for hours at a time, even through the fall and some days in the winter, at least I can here in northern Indiana. Another idea for fitness is resistance training for your core or upper body, in a way that will not impact your knees. Although it is not going to provide the massive calorie burn of high impact sports, it might be challenging/entertaining for you to compete against yourself as you lift progressively heavier weights. It has made a huge difference in my physique and helping me fit back into my sexy pants. However, I am afraid ultimately the very sad answer is, if you want to lose weight, and rebuild your athletic physique, you will need to track your calories and eat at a deficit. The more exercise you do, the more room you have for additional food, but probably not the amount that fueled hours of hockey and racquetball. I used to mountain bike for hours a week and learned the hard way, after kids, what happens when you scale back the activity but not the food.

Packerjohn · September 2016

Sucks, you've been through a lot.

I had about a 6 year period where I had 6 shoulder operations, 2 hand operations, crawling on the floor to get to the bathroom level sciatica pain and a 7 day hospitalization for sepsis (had to use a walker for a month after due to muscle weakness from the infection).

I was lucky (or made my own luck) and didn't gain weight through all this. As you mentioned, losing some of the extra weight will automatically make things better.

I have have to do a number of things differently in my upper body training, but have found work arounds. Have you looked at sled pushing/pulling for lower body work? Most things I've read say this is pretty easy on the knees.

This article has several work arounds for bad knees, backs, etc.
https://www.t-nation.com/training/joint-friendly-training

You can Google for more ideas.

If you have access to a physical therapist that works with athletes, it might be worth a visit (bringing your medical history, any imaging results, etc) have them check your movement and get some exercise advice. I was able to find a therapist that is a Certified Strength and Conditioning Coach. I see him every 3-4 months to help with my movement patterns.

If you're looking for more of a competitive feel, see if there is a crossfit box in your area that is good with helping people who have to work around certain issues.

Depending on where you are you might want to check out the Men's Health Thrive Program:
http://www.menshealth.com/thrive

My wife is doing it and really enjoying it. It's developed by Mike Boyle who is a long time strength and conditioning coach who tends to specialize in functional movements and injury prevention. It's small group training, so there is a team aspect to it, but it's designed to not approach some of the crossfit stuff that could be dangerous for the wrong person.

Best of luck.

Frustration17 · September 2016

Thanks very much for your thoughts, Packerjohn. The Mens Health Thrive concept really had me interested until I checked, and they have no facilities in my area (or even in my state).

I have worked with my knee surgeon and an athletic physical therapist trying to come up with a solution. Thus far, only cycling/spinning and swimming are on the approved list. And, as noted, I am in high intensity spinning classes twice a week. More than that, and it starts to trigger the beginnings of Sciatica, which, thankfully, I have not had a full recurrence of since taking the rehab classes at a great back strengthening institute, and continuing their 15 minutes of exercises daily since almost five years ago. My surgeon and the physical therapist also strongly recommended swimming as an ideal option, but, due to the inner ear operations, I must absolutely avoid getting any water in that ear. And unfortunately, any ear plug that could guarantee to seal out water puts too much pressure on my inner ear, where the repairs were made, when used for more than 5 minutes.

After being an incredibly healthy athlete for the first 55 years of my life, I could have never envisioned getting hit with all this, within the period of just a few years, and the consequences it would lead to. I never broke a single bone playing hockey, football, baseball, softball, tennis, basketball and racquetball, never missed a game in all those years (excepting once due to a concussion, and two hockey games due to torn cartilage in my rib cage). And then this series of unfortunate events occurs, all at once. The competitor in me instinctively wants to fight and push and overcome this but without having been able to find a path to take, the frustration is getting to me. And, the truly hard part to cope with is the clear knowledge that no matter what I do, both of my knees time is limited. Due to the type of operations they underwent, major amounts of arthritis are now present in each joint, and forcing them to close, over time. At some point down the road, and pushing harder at exercise can easily hasten this, my surgeon tells me that both knees will require replacement, which is simply not an option for me. And even if it were, that would be acknowledging the end of any kind of even remotely active life. And that's also unacceptable. I've made it a point to talk to roughly twenty people I've come in contact with over the past couple years who have had knee replacements, about their experiences and outcomes. And I wouldn't want to be any of them.

I have a friend, and former athletic cohort, who was tragically hit by a car three years ago while walking across the street. A teenage driver texting her friend ran into him. He has very serious limitations now, and cannot really exercise meaningfully at all. He also faced the situation of large scale weight gain. After a lot of soul searching, and discussions with therapists and fitness counselors, he decided some time ago, that he had no viable way to try to get back in shape. He has gone the other way, and indulges in whatever he wants, knowing he won't likely live nearly as long, but he's at least back to enjoying life now. I never thought I would say it, but just maybe he has it right?

JC

meritage4 · September 2016

I know that I lost 45 lbs since Feb. with walking being my main form of exercise. The key was consistency
and of course tracking food and staying in my calorie limits.

sijomial · September 2016

I'm a similar age (56) and with a history of knee and back injuries...
Three major knee injuries, three minor. Six years past predicted date of TKR for one of my knees.
Been under "final warning" of spinal fusion surgery for ten years.

Cycling is my main thing, mostly outdoors and it's an exercise where the only limit is yourself. Fast and short or endurance - there's something for everyone.
For me it's a great stress reliever too, cycling in beautiful countryside is good for the heart, lungs and soul.

Finding a great Osteopath was a huge help to get over chronic sciatica, working hard on core strength helps enormously for me too to reduce pain and increase functional ability.
Losing my excess weight has also made a huge difference to my back - that's from diet not from exercise although there's a feedback loop between the two.

The more you can do - the more you do.

Packerjohn · September 2016

Do you know the root cause of the sciatica?

When I had my worst issue with it I had xray cat scan and mri. Go to the best neurological practice in my community. Doctor looks at all my tests, says I have a bit of degeneration in lower back, not bad at all for my age (I'm 60 now) Doctor says I have SI joint inflammation, perhaps some psoas muscle issues. Ask him the cause he said too much sitting.

I exercise much more than most but I've had a desk job for 35+ years and from 45 to 75 minute one way commute.

Frustration17 · September 2016

The root cause of the sciatica was identified as two bulging discs in my lower back. Fortunately, I have so much strength in that area, I can offset it. The only problem is if you continue to push the situation, it can reoccur. That's really not the big issue overall, as it's been in control for four years. The real issue is the knees and the limitations caused by their condition. And, ultimately, the fact that too much use and strain will result in them being toast.

I had begun taking yoga after I was finally fully recovered from the first knee operation. It had been strongly recommended by my surgeon. It was workable with my "good" knee to help balance things and I believe I was well onto the way to improving my core strength until the second knee blew out. Now, I'm unable to kneel on either knee, even on the thickest yoga mat I can find.

For literally 55 years of my life, I was virtually indestructible, and could do, and did everything without limits. Even having to admit these limitations I now have feels like failure.

JC

canadianlbs · September 2016

Even having to admit these limitations I now have feels like failure.

it's a brave post then. that's a victory of a different kind, not that that probably helps at this point.

i don't have any informed ideas, but i wonder if a local parathletics organization might. if/when you're in the right frame of mind to try that route. if nothing else, they should be able to take you seriously as an athlete and relate to your competitive drive. aside from that, only two things come to my layperson's mind:

- cycling because you're already spinning, and also because rheumatoid-arthritis me rides a bike everywhere
- swimming because my sister was a competitive swimmer since before puberty, and although i've heard all about how her shoulders are disintegrating on her in her late 40s, i've never heard word one about her knees giving her grief. her star stroke was the butterfly, for whatever that's worth.

the rest of what i have to say is more just about the mind-shift. what i hear you saying is that your main tool for keeping yourself healthy has turned on you and become your 'enemy' now, so you're in disarray. not exactly my situation and i don't think i have your temperament, but i recognise the disarray part

rheumatoid arthritis does the same thing by turning the concept of 'immune system' on its head.

i never have been that kind of competitive, but i can tell you this: being active with a systemic disorder has a lot to do with re-framing the 'enemy'. with r.a. it just doesn't work to turn the disease itself into the thing that i have to beat. i could go balls-out against it, but the fact is i just can't 'beat' it without burying my own self. so it's almost like having to learn a kind of craftiness; finding ways and mindsets where the object of the game is 'i will not help this disease *kitten* me up.' it's a major mind-shift. and i can't pretend that i think it's inherently better than being free and without these concerns.

but for myself, i don't think i'm actually much less steely than anyone else who's out there. i'm just directing the steel in a more internal, more abstract kind of direction.

good luck.

Packerjohn · September 2016

Frustration17 wrote: »

The root cause of the sciatica was identified as two bulging discs in my lower back. Fortunately, I have so much strength in that area, I can offset it. The only problem is if you continue to push the situation, it can reoccur. That's really not the big issue overall, as it's been in control for four years. The real issue is the knees and the limitations caused by their condition. And, ultimately, the fact that too much use and strain will result in them being toast.

I had begun taking yoga after I was finally fully recovered from the first knee operation. It had been strongly recommended by my surgeon. It was workable with my "good" knee to help balance things and I believe I was well onto the way to improving my core strength until the second knee blew out. Now, I'm unable to kneel on either knee, even on the thickest yoga mat I can find.

For literally 55 years of my life, I was virtually indestructible, and could do, and did everything without limits. Even having to admit these limitations I now have feels like failure.

JC

What does your doctor say regarding knee replacements? I know several people that have had them with good results and read pretty encouraging stories of what people are doing with them.

girlwithcurls2 · September 2016

What about a water fitness class? In shallow water, you can dictate how deep you go. In a deep class, you've got a belt keeping you afloat. Maybe that with a custom earmold would work?

Don't be misled by rowing. It's 85% LOWER body, 15% upper. People see the oar and expect it to be all upper body, but it's the push off the feet and the work in the quads and glutes that are actually doing the work

Packerjohn · September 2016

Frustration17 wrote: »

Thanks very much for your thoughts, Packerjohn. The Mens Health Thrive concept really had me interested until I checked, and they have no facilities in my area (or even in my state).

JC

That sucks. Would there maybe e a crossfit box where the coaches would be willing to work with you and modify their workouts to be more knee friendly?

Having Major Difficulty Finding Means Of Getting Enough Exercise After Series of Setbacks - Help!

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