Knees and ankles hurt, need pain relief ASAP

mom2jrn
mom2jrn Posts: 40
edited November 10 in Fitness and Exercise
I've been doing the 30 day shred and finished day 10 today. Over the last 4 or 5 days I noticed my knees and ankles hurting but I pushed through it and kept going. Tonight I have a 2 hour dance practice that I have to go to as well as multiple hours tomorrow and 2 more on Sunday. I just practiced some of the moves and I'm in so much pain I can barely do them and we will be running through this dance at least 10 times tonight. What is best to take, tylenol, excedrine, aleve or advil so I can get through tonight? Thanks!

Replies

  • mom2jrn
    mom2jrn Posts: 40
    Anyone?
  • ninerbuff
    ninerbuff Posts: 48,993 Member
    I've heard so much about people doing 30 DS and their knees hurting. My professional opinion is STOP if it's hurting your knees! Pain (acute) is an indication that something is wrong. I'm more than sure it's a form issue and betting that most people who have knee issues are squatting and jumping wrong.



    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • Lesa_Sass
    Lesa_Sass Posts: 2,213 Member
    Are your work out shoes one size larger than your dress shoe size? I was having this very issue 10 years ago and then I found out that I had to have a larger shoe, pain went away.

    And that what the personal trainer above me says too. ^^^
  • mom2jrn
    mom2jrn Posts: 40
    Thanks. I'm pretty sure I've been doing some of the things wrong.

    I've never heard that about the shoes. Unfortuantly, new shoes are not in the budget right now.

    Any suggestions on which pain reliever to take now to help though?
  • lizziebeth1028
    lizziebeth1028 Posts: 3,602 Member
    Aleve works wonders!! I'd give that a try to get through today and tomorrow. I'd also take a break from JM30DS. I was having issues too when I tried to do it everyday with out any rest days. Great work out but It's just too much on the joints to do it in consecutive days.
  • maddymama
    maddymama Posts: 1,183 Member
    I understand that you don't think that new shoes are in the budget right now, but it'll cost more if you continue to do damage to your body.
    I would do the low-impact part of her workouts for a bit......

    Alieve is supposed to be better for muscle aches and pains, but becareful that you don't mask an actual injury with them.
  • chesterdogmine
    chesterdogmine Posts: 20 Member
    I have used Aleve (not sure of the spelling). Works pretty good.

    Watch out for any swelling in the joints. That could indicate an injury. Listen to your body! Don't overdo it. Your body will get your attention one way or another.
  • jjblogs
    jjblogs Posts: 327 Member
    I've had knee problems for years, so I've stuck to stationary bikes and weights. BUT, I wanted to try the shred, so I went for it. The jumping moves were hard on my knees so I bought a rebounder....did wonders. Then I was reading about the barefoot runners, and one guys said it helped his knees to run barefoot. At the time, I didn't think that sounded right, but I decided to do the 30DS barefoot.

    O.M.G what a difference. I have no knee pain at all now after the workouts. It's amazing and worth a shot for anyone having knee trouble while doing the shred.

    It's worked so well, that I'm very tempted to buy the barefoot shoes they make and try jogging again. I miss it so much, but it just kills my knees.
  • Lesa_Sass
    Lesa_Sass Posts: 2,213 Member
    I understand that you don't think that new shoes are in the budget right now, but it'll cost more if you continue to do damage to your body.
    I would do the low-impact part of her workouts for a bit......

    Alieve is supposed to be better for muscle aches and pains, but be careful that you don't mask an actual injury with them.


    ^^^ This. If you continue to work out in shoes that are too small, you will do harm. Trust me, you will do more harm than good, especially 20 years from now. When they wheel you down the hall for a knee replacement, you will be cursing the fact that you did not either wait until you could purchase new shoes or fit it into the budget some how.
  • mom2jrn
    mom2jrn Posts: 40
    I understand that you don't think that new shoes are in the budget right now, but it'll cost more if you continue to do damage to your body.
    I would do the low-impact part of her workouts for a bit......

    Alieve is supposed to be better for muscle aches and pains, but be careful that you don't mask an actual injury with them.


    ^^^ This. If you continue to work out in shoes that are too small, you will do harm. Trust me, you will do more harm than good, especially 20 years from now. When they wheel you down the hall for a knee replacement, you will be cursing the fact that you did not either wait until you could purchase new shoes or fit it into the budget some how.

    So if I wear a size 8 in regular sneakers I need to buy a 9 for workout shoes? I will just have to stick to lower impact because financial health is just as important to me as physical health. It will take several months to work into the budget (we're doing the Dave Ramsey plan). Obviously it's something with this workout because I had no problems with the walking on the treadmill I was doing or the aerobics videos. I'm not going to keep doing the things causing problems and I had already modified some of the moves because of the pain it was causing. I just needed to get through dance practice tonight, and the rest of the weekend, but that is something I can't miss.
  • jenronan1
    jenronan1 Posts: 44 Member
    I've been doing the 30 day shred and finished day 10 today. Over the last 4 or 5 days I noticed my knees and ankles hurting but I pushed through it and kept going. Tonight I have a 2 hour dance practice that I have to go to as well as multiple hours tomorrow and 2 more on Sunday. I just practiced some of the moves and I'm in so much pain I can barely do them and we will be running through this dance at least 10 times tonight. What is best to take, tylenol, excedrine, aleve or advil so I can get through tonight? Thanks!
    I would say take a break and ice where it hurts - freeze water in a paper cup and ice the area until you feel numbness. Since both knees and ankles hurt, I agree that your form is incorrect. If the insides of your knees hurt, you knees and toes are prob pointing in. Hurt on outside Knees, they are prob pointing ou when ou squat/ exercise. I wold suggest hiring a trainer to help your form, which woul alleviate the pain better than anything else. Good luck!
  • jenronan1
    jenronan1 Posts: 44 Member
    I understand that you don't think that new shoes are in the budget right now, but it'll cost more if you continue to do damage to your body.
    I would do the low-impact part of her workouts for a bit......

    Alieve is supposed to be better for muscle aches and pains, but be careful that you don't mask an actual injury with them.


    ^^^ This. If you continue to work out in shoes that are too small, you will do harm. Trust me, you will do more harm than good, especially 20 years from now. When they wheel you down the hall for a knee replacement, you will be cursing the fact that you did not either wait until you could purchase new shoes or fit it into the budget some how.

    So if I wear a size 8 in regular sneakers I need to buy a 9 for workout shoes? I will just have to stick to lower impact because financial health is just as important to me as physical health. It will take several months to work into the budget (we're doing the Dave Ramsey plan). Obviously it's something with this workout because I had no problems with the walking on the treadmill I was doing or the aerobics videos. I'm not going to keep doing the things causing problems and I had already modified some of the moves because of the pain it was causing. I just needed to get through dance practice tonight, and the rest of the weekend, but that is something I can't miss.
    Sorry I cannot agree with this. I am a runner and developed excruciating foot pain ( to the point I was limping) and changed my shoes about 5 times to the tune of about $400+ and after all was said and done - was diagnosed with sciatic nerve problem. Make sure your form is spot on first, if that doen't resolve, see a doctor to rule out anything serious.
  • mom2jrn
    mom2jrn Posts: 40
    I've been doing the 30 day shred and finished day 10 today. Over the last 4 or 5 days I noticed my knees and ankles hurting but I pushed through it and kept going. Tonight I have a 2 hour dance practice that I have to go to as well as multiple hours tomorrow and 2 more on Sunday. I just practiced some of the moves and I'm in so much pain I can barely do them and we will be running through this dance at least 10 times tonight. What is best to take, tylenol, excedrine, aleve or advil so I can get through tonight? Thanks!
    I would say take a break and ice where it hurts - freeze water in a paper cup and ice the area until you feel numbness. Since both knees and ankles hurt, I agree that your form is incorrect. If the insides of your knees hurt, you knees and toes are prob pointing in. Hurt on outside Knees, they are prob pointing ou when ou squat/ exercise. I wold suggest hiring a trainer to help your form, which woul alleviate the pain better than anything else. Good luck!

    It is the inside of my knees so that helps me figure out what I'm doing wrong. Thanks!
  • BellydanceBliss
    BellydanceBliss Posts: 330
    i prefer ibprofen but i agree with the trainer if you are hurting that bad stop for a few days maybe jsut do some gentle walking instead. Go easy on your body now to prevent further damage. You might also try arnica gel easily found in health store.
  • islandjumper
    islandjumper Posts: 369 Member
    I've had knee problems for years, a lot of good suggestions - ice, some kind of pain killer to reduce swelling ( like ibuprofen) but in moderation and as a last resort - and yeah, make sure your form is correct. I started doing the videos myself, she does a lot of lunges, you HAVE to make sure your knee stays over your foot but doesn't go over your toes, and in the side lunges make sure your knee doesn't go inward, be sure to push it out. I don't think she emphasizes this enough, but she does say it. If you can, do it in front of a mirror, otherwise see if you can find someone to watch you do the positions to make sure you're doing them properly.
    Also, take the impact down a notch...don't jump quite a high, that'll take a bit of the shock off your knees and ankles...and make sure when you jump you're landing on your foot squarely and not bending your ankle awkwardly.
    Knee problems many times stem from a weakening in the muscles that hold the kneecap in place, so exercises like this may hurt at first, but I always notice a HUGE difference in the amount my knee can handle after working out consistently
  • cutiechan
    cutiechan Posts: 1
    I find that Natures Way Joint Restore Triple Action Glucosamine + Chondroitin works wonders. Glucosamine cuts down on the pain as well as increasing flexibility to the joint. It is great for joint injury/recovery, pain relief and joint maintenace. I have been given the joys of having bad joints my whole life and it can get pretty painful, but Glucosamine does do the job. Also Zen Joint & Muscle Relief Liniment Spray is top notch...can not get enough of the stuff. Hope this helps :)
  • lisapr123
    lisapr123 Posts: 863 Member
    Ice may be your friend right now. I've done multi-day cycling tours in the past and when it gets to be too much, I'd cozy up at the campground with ice all over my sore parts and a bottle of Advil in the lawn chair cup holder. Yep, I'm classy like that.
  • dakitten2
    dakitten2 Posts: 888 Member
    I prefer ibuprofen and actually use a prescription written by my doctor. I think the only difference between that OTC and the prescription is the strength. The prescription is 800 milligrams times 2 for a total of 1600 mgs every 4 hours. You could try taking the ibuprofen at the OTC strength but increase it if needed to reach the 1600 limit. I've done that before when out of the prescription strength.

    And as others have said, if you are driven to pain during exercise, it is time to stop. Believe me, in December I kept pushing and pushing when I shouldnt have and ignoring the pain and then ended up sidelined for a month in the exercise department.
  • andrejjorje
    andrejjorje Posts: 497 Member
    Rest.
  • gordon53
    gordon53 Posts: 20
    Rest.

    Couldn't agree more
  • Tara4boys
    Tara4boys Posts: 515 Member
    I think 30DS is an awesome workout. However, I think doing the SAME exercise EVERY day is a bad idea. Yes i know you change the workout every 10 days but they aren't *that* different. I do 30DS one day, walk/jog another day, do a weight class another day.

    I have bad joints too and VARIETY has kept me off the sidelines.
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