Pains and injuries

Jenni4w wrote: »

Hi All! I joined a gym and during the assessment I hurt my knee. Most of the time was spent chatting instead of seeing my fitness level (but maybe because it’s non existent). I really hope I can work out.

Has anyone had to increase their fitness with pain and injuries? How did you manage?

Yes. I have knee osteoarthritis and a torn meniscus. I've had them for many years. I still have both, but have much less pain than I used to. I'm quite active athletically nonetheless. I've also had temporary injuries (broken ankle) or other reasons why I couldn't do normal workouts for a while (like recovery from surgery).

I hope your knee injury is something temporary. Have you consulted your doctor? Asked for a referral to a physical therapist to help rehabilitate the injury, if that's possible? Those are good things to do, especially if the injury limits your daily life activities.

With minor injuries to soft tissue, the RICE (rest, ice, compression, elevation) interventions can work, help you recover. Over the counter pain relievers may help your comfort, but don't use those to mask pain so you can over-work and worsen the injury or slow its recovery.

If the injury/pain isn't something that can improve, ask your doctor or physical therapist whether workouts will worsen it, i.e., cause more injury and increase pain; and ask them what you can safely do despite the injury.

If workouts won't cause further injury or increase future pain, sometimes I just work through the discomfort/pain. For me, getting stronger, fitter and especially lighter weight has sometimes reduced the pain gradually over a period of time.

If the situation can be worsened by exercise, or the pain is too much to exercise through, then I look for exercises I can do . . . things that work around the injured area, or the specific condition.

With my particular knee issues, I've learned that straight-line hinge movement of my knees may hurt somewhat when I do it, but it doesn't make the situation overall worse. Impact or torque/twisting will make it worse. Therefore, I can't run or do things that involve twisting/turning on my knees, such as dance aerobics or fast-break games (tennis, frisbee, whatever); and I can't run (too much impact). I can cycle or row (both straight-line hinge movements), so that's what I do.

Your issues are different medically, I'm sure, so what you can/can't/should/shouldn't do will differ. Work with your doctor or physical therapist.

If the problem is lower body, you should still be able to do upper body exercise, either some weight machines at the gym, or seated/lying exercises with free weights. You may be able to exercise in a swimming pool, which supports your weight and reduces stress on joints. On YouTube, there are many videos of seated exercises. Some of them are very gentle, for people who are just beginning or who are elderly. Others are quite vigorous, intended for wheelchair athletes.