Extremely Weak & Prone to Injury - Exercise Suggestions to Build Functional Strength
Options
Replies
-
For learning how to swim correctly check to see if there is any local swimming coach. I have a friend that coached swimming and she is now teaching me correct form, breathing and how to swim in the lanes. I don't think I could have done it without her but I am really enjoying it with her help. Also you could look in to a shallow pool where you are able to "run" in the pool or water aerobics.0
-
You can look into adult swim lessons. I've found them very helpful. The Y has a great sears of classes if there is one near you.
Personal trainers do not work only with very fit people. A trainer can adapt to your fitness level. If t b eyes can't, keep looking.
I second TRX. It works you core on nearly every exercise and is infinitely adaptable to be easier or more difficult. Classes or personal training will help you learn proper form.0 -
You can look into adult swim lessons. I've found them very helpful. The Y has a great sears of classes if there is one near you.
Personal trainers do not work only with very fit people. A trainer can adapt to your fitness level. If t b eyes can't, keep looking.
I second TRX. It works you core on nearly every exercise and is infinitely adaptable to be easier or more difficult. Classes or personal training will help you learn proper form.For learning how to swim correctly check to see if there is any local swimming coach. I have a friend that coached swimming and she is now teaching me correct form, breathing and how to swim in the lanes. I don't think I could have done it without her but I am really enjoying it with her help. Also you could look in to a shallow pool where you are able to "run" in the pool or water aerobics.
I'm pondering the TRX thing, I don't know how it works & I don't have a lot of stable fixtures to hook/attach it to. It looks like a lot of learning, and it's intimidating, so if I research it further & it looks doable I'll try it. I just haven't grasped it at the moment.
BUT!! I tried aquafit/water aerobics today & it went really well. I'm mildly sore but NOT in pain immediately. They have one class I can for sure make a week, and a second one I might just be able to run from class to (we'll see). I'm optimistic that this will be something I can consistently do without overdoing it & hurting myself.
I felt a bit silly being the youngest one/someone who doesn't use a mobility device, because I can do more. But can doesn't mean should, because if I do all I can I hurt myself lol not good.
I still want at home things I can do (I have a yoga mat & I gave up my drum set for that office space on the floor! Lol) but I'm excited to start something that I feel safe in.
Thank you again for all your help & encouragement!!!!2 -
@kae612, don't be embarassed or ashamed of where you are right now. My experience in every single workout space I've been in since junior high -- gym, studio, pool, weight room, equipment room, dojo, whatever -- is that they want to help you wherever you are. Personal trainers, in particular, went into their profession because they like teaching people how to be fit. The halfway fit person who you think goes to them certainly is interesting. You, however, are far more interesting to them, because they can help you far more. And my observation of the couple of personal trainers who I know a little is that the good ones often have clients referred to them out of physical therapy or from a doctor. They will know that you can't do everything.
That's not all trainers, certainly. Some of them focus on extremes of fitness and won't be able to work to your level, sure. So interview them and find out what their expertise is. You're hiring someone to do some of the most important work in your life. Nothing wrong with testing to see if the fit is good.
And good for you for trying out the water aerobics! Keep trying a variety of things and do the ones that work over and over again!
ThyPeace, (re)learning to be fit as well.1 -
whiskeykittentoo wrote: »What about swimming? That's a nice easy, gentle-on-the-bones and joints and muscles, type of exercise. I scanned through the posts and didn't see if anyone mentioned it.
Lots of ways to use water to strengthen your limbs and muscles and get you on track.
I think it's because I mentioned it initially as something I'm working on integrating once a week. It's also something where I know my form sucks, and something that causes my neck and upper back to be very sore, occasionally with headaches as well. But it wasn't what I was asking about mainly in this post - but thanks for the suggestion, I definitely agree I shouldn't forget about it. It's just so easy to blow off because it's cold, or I forgot my stuff, or I know it'll be crowded, etc. I need to get better with that, but I also wanted things I can do at home that will help.
If I'm clear on the suggestions, people have mainly suggested working with a trainer as the best option, avoiding sit ups and crunches (although I don't know how else to work out my core), and focusing on body weight squats as like the main thing. Also something about a "TRX" that I'm not yet clear on what it refers to.
But i don't think anyone has disagreed with swimming!
Try get back ups to work your core (note the core is much more that the abs). This is very "functional" and does not require any equipment. You could however use a small stool or chair to brace on if you can't get up without something to lean on at first.
https://www.youtube.com/watch?v=o0_DoicHg2E 0 -
I have a problem with my knees also. I do 20 to 30 minutes on a recumbent bike as it puts no weight stress on my knees and on alternate days I use Leslie Sansone Walk Aerobic tapes. She has many, many different ones. She has a web site you can check out. I got my recumbent bike from Walmart for about $200 and I love it. (They are on sale right now) You are sitting down and pedaling so I do this during Jeopardy each day. I only walk every other day for 10 or 20 minutes. I am very obese, 74 and tired because of it. Don't know what you may think of this but my knees no longer bother me.2
-
@kae612, don't be embarassed or ashamed of where you are right now. My experience in every single workout space I've been in since junior high -- gym, studio, pool, weight room, equipment room, dojo, whatever -- is that they want to help you wherever you are. Personal trainers, in particular, went into their profession because they like teaching people how to be fit. The halfway fit person who you think goes to them certainly is interesting. You, however, are far more interesting to them, because they can help you far more. And my observation of the couple of personal trainers who I know a little is that the good ones often have clients referred to them out of physical therapy or from a doctor. They will know that you can't do everything.
That's not all trainers, certainly. Some of them focus on extremes of fitness and won't be able to work to your level, sure. So interview them and find out what their expertise is. You're hiring someone to do some of the most important work in your life. Nothing wrong with testing to see if the fit is good.
And good for you for trying out the water aerobics! Keep trying a variety of things and do the ones that work over and over again!
ThyPeace, (re)learning to be fit as well.
Thank you ❤ I'll definitely keep it in mind. A single meeting costs $90 which is huge to fork over if it's not a good fit. My school gym only has 3, and the profiles I read online were intimidating. It doesn't sound gentle. But there is another gym I could go to, prices are much higher, about $300 for one session I think, but I think not being a university gym might mean they'll be used to older & less fit ppl. It's soooo much money, but maybe in 1 session they could give me enough information to do things on my own?0 -
TRX comes wtih a door anchor that can be slipped through any closed door then removed when done.1
-
It's soooo much money, but maybe in 1 session they could give me enough information to do things on my own?
i may be wrong about this, so don't go by what i say. but i can't help thinking a physio might be a better place to spend money right now than just a 'trainer'. it's not that there aren't good trainers around, but fact is you seem to be in rather a specialist niche. so, y'know. it just seems like if you went to people who already work in that kind of niche, then you avoid having to spend the money for sessions in which a 'regular' trainer might just still be busy dialling in on exactly what things are or aren't within your reach atm.
i saw that you had physio help before, but it looks like it was specifically focused on your injuries. do you think it would be helpful to try approaching one with the more general scope of 'i want to get overall stronger than i am now?' or even - if you know one that you already liked working with - just using that person as a starting point to get referrals.
i say all this just because having a few things of my own, i've become aware of what a huge gamut 'injured' can be. so my own experience with trainers who are mostly used to working with 'healthy' people who might or might not have specific limitations localised to just one area or function . . . has been that it takes a while just for us to learn how to communicate with one another. that's no problem if you've got the money to spend, but in your situation it seems like efficiency in finding the right person could be a helpful factor as well.
meanwhile, i'll support the general 'stick with what you can do until you can do more' that others have said. it really helps if you do just start with what's already possible and use consistency in doing that to develop a base. doesn't matter how 'tiny' it is. the point is to give your body that consistency so it can begin moving forward.
and the deadbugs
i'm a fan of deadbugs.
3 -
TRX comes wtih a door anchor that can be slipped through any closed door then removed when done.
Yeah, the door in my office doesn't really "close" and the wood it's made of is old enough I'm worried it might break trying to latch something onto it. The door is warped & bent. It's a very old building, maybe 140 years old. I'm sure the door isn't that old but it's no spring chicken either lol. Also it really just doesn't close all the way, so I'd just be opening my door with a pulley
0 -
canadianlbs wrote: »It's soooo much money, but maybe in 1 session they could give me enough information to do things on my own?
i may be wrong about this, so don't go by what i say. but i can't help thinking a physio might be a better place to spend money right now than just a 'trainer'. it's not that there aren't good trainers around, but fact is you seem to be in rather a specialist niche. so, y'know. it just seems like if you went to people who already work in that kind of niche, then you avoid having to spend the money for sessions in which a 'regular' trainer might just still be busy dialling in on exactly what things are or aren't within your reach atm.
i saw that you had physio help before, but it looks like it was specifically focused on your injuries. do you think it would be helpful to try approaching one with the more general scope of 'i want to get overall stronger than i am now?' or even - if you know one that you already liked working with - just using that person as a starting point to get referrals.
i say all this just because having a few things of my own, i've become aware of what a huge gamut 'injured' can be. so my own experience with trainers who are mostly used to working with 'healthy' people who might or might not have specific limitations localised to just one area or function . . . has been that it takes a while just for us to learn how to communicate with one another. that's no problem if you've got the money to spend, but in your situation it seems like efficiency in finding the right person could be a helpful factor as well.
meanwhile, i'll support the general 'stick with what you can do until you can do more' that others have said. it really helps if you do just start with what's already possible and use consistency in doing that to develop a base. doesn't matter how 'tiny' it is. the point is to give your body that consistency so it can begin moving forward.
and the deadbugs i'm a fan of deadbugs.
No idea what deadbugs is about.
When I had physio before it was through a doctor referral. He told me I was cleared for exercise. I don't think I can go back without an injury. They are very heavily booked, I was lucky to get in when I was injured.
But you've definitely articulated my concerns with a trainer.
So far, I'm planning to stick with my physio exercises and aquafit classes. It hasn't been terribly long for consistency to develop, so maybe as I progress with those & keep to them I'll be able to do more?1 -
whiskeykittentoo wrote: »What about swimming? That's a nice easy, gentle-on-the-bones and joints and muscles, type of exercise. I scanned through the posts and didn't see if anyone mentioned it.
Lots of ways to use water to strengthen your limbs and muscles and get you on track.
I think it's because I mentioned it initially as something I'm working on integrating once a week. It's also something where I know my form sucks, and something that causes my neck and upper back to be very sore, occasionally with headaches as well. But it wasn't what I was asking about mainly in this post - but thanks for the suggestion, I definitely agree I shouldn't forget about it. It's just so easy to blow off because it's cold, or I forgot my stuff, or I know it'll be crowded, etc. I need to get better with that, but I also wanted things I can do at home that will help.
If I'm clear on the suggestions, people have mainly suggested working with a trainer as the best option, avoiding sit ups and crunches (although I don't know how else to work out my core), and focusing on body weight squats as like the main thing. Also something about a "TRX" that I'm not yet clear on what it refers to.
But i don't think anyone has disagreed with swimming!
I don't do anything specific for my core - it gets worked while I do yoga, swim, and lift weights. Now that I am doing low reps of higher weights, I can really feel my stomach when I'm rolling up off the bench with heavy (for me) dumbbells and to a lesser extent when I pick them up off their rack.
I hate crowded pools. I have no interest in sharing lanes. When I had a membership to a gym with a pool I would learn the off peak times and make my schedule work with them. If I saw anyone approaching my lane I would switch to the breast stroke to send the message "Look how much space I am taking up - you don't want to share my lane." But since I picked off peak times this wasn't really needed.
Do get some swimming lessons, and in the meantime try alternating strokes. See if using a kickboard helps.1 -
I totally second the aquafitness class. Just trying to keep your body aligned works your core. If you can do this twice a week, it should compliment any other exercise you do. The other thing you can try is watching the pool for quieter times. You might find that the early crowd and after-work crowd both die down. When I started swimming laps, it was TERRIBLY intimidating to be circle swimming. Sometimes, I'd use my fins, just so I could swim faster. I have found though, that if I let the other swimmers know that I'm slow, and if they see me in a corner at either end of the lane, they should just turn and go, they still keep their pace, and I don't interfere.
You've gotten loads of great suggestions here. Your honestly and willingness to try whatever works is going to take you far. Whoever had the quote about what you can do now becoming your warm up was right. Just keep going. Don't worry about how long it takes you to get where you want to be. You have the rest of your life!
1 -
If you have a yoga mat look into DDP YOGA it isnt like regular yoga and helps build strength even to those with injuries. It is little to no impact and the results that people have had is incredible.0
-
You don't have to start with a full routine. You can pick one or two things to do...work on those...then when you are ready add something else.
You can do wall pushups, lay in the floor and do chest presses, overhead presses, upright rows. All you need are a couple of dumbbells to start.
To build up your legs and knees there is a training program to walk a 5k. They start you out just walking a few minutes and add time each week. Here's one:
http://www.halhigdon.com/training/50936/5K-Walk-Training-Program
I started with a lot of arthritis in my joints...then I had to have surgery on my arm...I used this site to start with:
https://eldergym.com/exercises.html
These exercises are designed for the elderly and those that are disabled so they are very gentle on the body. The only equipment needed is a chair, a couple of weights and a floor (preferably with a mat).
Don't complicate things by thinking you need some complicated routine...just start small and add to it as you can.1 -
You don't have to start with a full routine. You can pick one or two things to do...work on those...then when you are ready add something else.
You can do wall pushups, lay in the floor and do chest presses, overhead presses, upright rows. All you need are a couple of dumbbells to start.
To build up your legs and knees there is a training program to walk a 5k. They start you out just walking a few minutes and add time each week. Here's one:
http://www.halhigdon.com/training/50936/5K-Walk-Training-Program
I started with a lot of arthritis in my joints...then I had to have surgery on my arm...I used this site to start with:
https://eldergym.com/exercises.html
These exercises are designed for the elderly and those that are disabled so they are very gentle on the body. The only equipment needed is a chair, a couple of weights and a floor (preferably with a mat).
Don't complicate things by thinking you need some complicated routine...just start small and add to it as you can.
Ahhh this is great thank you. Things I have include a chair, a mat, and a pair of Dumbbells. I'll look into this.0 -
Okay, it looks like personal training might be possible after all!!!
I have just discovered that there's a "student" package for 5 training sessions for a total of about $220. If I paid for the 2 session package just for regular members it would be just about $150, so I do think it's probably a good option & worth the extra. I might also be able to convince my Dad to pay for part of it, because he still owes me a Christmas present. If I go by tomorrow, I can ask about it. It may be too late to sign up because registration for this semester was in December But asking can't hurt. If I can't register now, or there isn't anyone available in my current schedule, I'll stick with the aquafit for now and plan to use this in the summer term.
I also found more of the trainer bios and a couple of them make reference to working with elderly people so lol maybe that will be applicable!
There's also an on-land class that says it's designed for people with osteoporosis. I have no idea what that means in terms of how it will be run, or if it would be applicable for me, but it's a free class and fits into my schedule so that also might be worth checking out, maybe?1 -
No idea what deadbugs is about.
https://www.google.ca/search?q=deadbug&rlz=1C1CHRG_enCA480CA480&oq=deadbug+&aqs=chrome..69i57.2303j0j7&sourceid=chrome&ie=UTF-8
deadbugs are a static hold similar to a plank, but not weight-bearing. they don't look like much, but i found they were very good at not just strengthening the abs but (eventually) teaching your neuro system to fire the right muscles at the right time to stabilize too. you can start with just doing the hold, and save the arm-and-leg lowering for when you actually feel like you're ready for them. i just do the hold because i have one hip that 'snaps' like a boss if i lower my leg, and it's worthwhile just in its own right.When I had physio before it was through a doctor referral. He told me I was cleared for exercise. I don't think I can go back without an injury. They are very heavily booked, I was lucky to get in when I was injured.
ah okay, gotcha. i can relate. when it comes to physio and training, i'm either working and don't want to invest the time randomly, or i'm not working and don't want to invest the money, same thing
in case this helps, here are a couple of 'internet' physio's i trust more than most: eric cressey is one, and matt hsui (upright health) is another. cressey's been very helpful to me with my shoulder problems, and i guess hsui would be more my go-to for lower body stuff. i found them via relentless googling about my specific issues, so they're out there. i think it helps just to realise there's more than one 'physio' niche on the internet. personally, i skim the 'athlete' people when i feel strong, but when i've got something that feels more serious i tend to go for the 'rehab' type guys.maybe as I progress with those & keep to them I'll be able to do more?
for what my two cents are worth when it comes to diy recovery: do what you can do, and decide what you do/don't do based on 'is this making things worse?' i say that because ime, it's surprising how far stuff that does NOT make things worse can take you.1 -
canadianlbs wrote: »No idea what deadbugs is about.
https://www.google.ca/search?q=deadbug&rlz=1C1CHRG_enCA480CA480&oq=deadbug+&aqs=chrome..69i57.2303j0j7&sourceid=chrome&ie=UTF-8
deadbugs are a static hold similar to a plank, but not weight-bearing. they don't look like much, but i found they were very good at not just strengthening the abs but (eventually) teaching your neuro system to fire the right muscles at the right time to stabilize too. you can start with just doing the hold, and save the arm-and-leg lowering for when you actually feel like you're ready for them. i just do the hold because i have one hip that 'snaps' like a boss if i lower my leg, and it's worthwhile just in its own right.When I had physio before it was through a doctor referral. He told me I was cleared for exercise. I don't think I can go back without an injury. They are very heavily booked, I was lucky to get in when I was injured.
ah okay, gotcha. i can relate. when it comes to physio and training, i'm either working and don't want to invest the time randomly, or i'm not working and don't want to invest the money, same thing in case this helps, here are a couple of 'internet' physio's i trust more than most: eric cressey is one, and matt hsui (upright health) is another. cressey's been very helpful to me with my shoulder problems, and i guess hsui would be more my go-to for lower body stuff. i found them via relentless googling about my specific issues, so they're out there. i think it helps just to realise there's more than one 'physio' niche on the internet. personally, i skim the 'athlete' people when i feel strong, but when i've got something that feels more serious i tend to go for the 'rehab' type guys.maybe as I progress with those & keep to them I'll be able to do more?
for what my two cents are worth when it comes to diy recovery: do what you can do, and decide what you do/don't do based on 'is this making things worse?' i say that because ime, it's surprising how far stuff that does NOT make things worse can take you.
Thank you I'm doing more research about knee-friendly things, and today I had some luck with walking on the treadmill & some light stationary cycling. I now know why the elliptical was so uncomfortable! It was the wrong machine for my body. I kept it short, not too intense, & was careful to cool down & stretch. I think I will continue to try to do small things, not completely exhausting workouts like I want to do lol.
I didn't realize there was physio-type content on the internet. Of course there would be, the internet has everything! Thanks for the recommendations, I'll look into them.
Okay, the dead bug looks awesome! And definitely do-able! I at first though it was a joke I wasn't getting, didn't realize it was an exercise. Thank you for clarifying! 1 -
I didn't read through all the replies, so am probably repeating good advice.
Hiring a trainer for even a few sessions can help a lot. I suggest finding someone who became a trainer through college degree rather than through a fitness club's internal classes. Interview them first, and find out what experience they have working with people whose situations are similar to yours. I work with mine once weekly, and the goal for us is for me to learn what exercises I can be doing on my own throughout the rest of the week and after my training package has been used up. About once a year I buy a package of 5 sessions, and that has worked out well so far - though even a couple can be enough to get you jump started.
I suggest dropping the crunches. There are so many safer exercises to work your core and stomach muscles that doing those is unnecessary and if you're experiencing neck soreness than it's potentially harmful.
Lower weights is good too - using 3 or 5 pound weights instead of 10. You can do more reps at a lower weight and less likely to risk injury.
Wall pushups, and when you can do 100 of those in one go easily then switch to counter pushups (hands on a kitchen counter or a desk or something that's about waist height - the increased angle makes it harder) and as those get easier move your feet back to increase the angle. After you can do 100 of those easily, then move on to trying regular pushups on the ground.
It sounds like your balance isn't great. The yoga tree pose helped me improve my balance immensely. I also practiced sitting on an exercise ball - first with support (a nearby wall or a cane in hand to help stabilize) then sitting on my own, then sitting with one leg up on the ball as if I were getting ready to do the lotus pose, then eventually I got to the point of being able to half-lotus on the ball. There are also some balls with sand in them that make them more stable and might be good for starting out.
I've got almost a hundred pounds on you, same height, and have worked through several injuries over the past few years as well as dealing with a couple chronic health issues. I'm not doing the whole "if I can do it, you can" thing because I don't believe that is true for everyone. Instead, I'm just trying to share where my perspective is coming from
Also, do a search for "fat yoga" on YouTube. One person who I find awesome is Jessamyn and I'm linking to her Instagram here: https://www.instagram.com/mynameisjessamyn/?hl=en
Check out the others though. There is lots to be learned from these amazing women who show that bodies of all sizes can do yoga, can have balance, and can have flexibility - with and without modifications to poses.1
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 391.4K Introduce Yourself
- 43.5K Getting Started
- 259.7K Health and Weight Loss
- 175.6K Food and Nutrition
- 47.3K Recipes
- 232.3K Fitness and Exercise
- 387 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.7K Motivation and Support
- 7.8K Challenges
- 1.3K Debate Club
- 96.2K Chit-Chat
- 2.5K Fun and Games
- 3.2K MyFitnessPal Information
- 22 News and Announcements
- 916 Feature Suggestions and Ideas
- 2.3K MyFitnessPal Tech Support Questions