Super-Creative Exercise Ideas??

Jenna · Feb 24, 2008

Howdy!

Ok, I have a little bit of a problem. I have been having some pretty awful knee issues because of a malformation of my hips/legs. The stress of walking (and running during my teenage years) has done a fair share of damage, so I have to walk carefully these days. If I get too ambitious, my knees swell up like sausages and I end up chewing Motrin and crying. That is just NOT appealing to me, you know?

So, thinking that I would be SO smart, I started concentrating a little more of lifting weights for my upper-body. I don't lift anything very heavy. Goodness, I would be happy to putz around with 10 lb. hand-weights for the rest of my days, if that is what I need to do. However, I am having a bad run of injuries. My doc thought that I had fractured my hand a few months back. Now I seem to have pulled my shoulder in a very heinous way... from picking up a toddler. It's just embarrassing. What's next? Am I going to be taken down by a gallon of milk?! lol

Since the weather has been nasty and I am stuck inside 90% of the time (have little people), I don't know what to do for exercise.... and it shows. Boy does it show. The only thing I can think of is to exercise in a pool, but I don't have that available to me right now. There has GOT to be something that I can do that doesn't involve being a bump on a log and eating pain pills. Does anyone have a suggestion? Or two?

fitmom · Feb 24, 2008

Jenna said:
Howdy!

Ok, I have a little bit of a problem. I have been having some pretty awful knee issues because of a malformation of my hips/legs. The stress of walking (and running during my teenage years) has done a fair share of damage, so I have to walk carefully these days. If I get too ambitious, my knees swell up like sausages and I end up chewing Motrin and crying. That is just NOT appealing to me, you know?

So, thinking that I would be SO smart, I started concentrating a little more of lifting weights for my upper-body. I don't lift anything very heavy. Goodness, I would be happy to putz around with 10 lb. hand-weights for the rest of my days, if that is what I need to do. However, I am having a bad run of injuries. My doc thought that I had fractured my hand a few months back. Now I seem to have pulled my shoulder in a very heinous way... from picking up a toddler. It's just embarrassing. What's next? Am I going to be taken down by a gallon of milk?! lol

Since the weather has been nasty and I am stuck inside 90% of the time (have little people), I don't know what to do for exercise.... and it shows. Boy does it show. The only thing I can think of is to exercise in a pool, but I don't have that available to me right now. There has GOT to be something that I can do that doesn't involve being a bump on a log and eating pain pills. Does anyone have a suggestion? Or two?

How are your injuries? hand, shoulder, knees and hips? Has your Dr. given you the o.k. to exercise? J

hermanchauw · Feb 25, 2008

From your description it seems that you are in pretty bad shape. First do your corrective exercise. These are:
-Rolling
-Stretching
-Mobilisation
-Activation

What's your height and mass? BF percentage?

Jenna · Feb 25, 2008

I am certainly overweight. I carry most of my weight around my hips and lower abdomen. I am working on that though, through an improved diet. It is just harder to knock off the added weight without actively working through exercise.

Currently, I have an injured shoulder. I think I hyper-extended it, and I am nowhere near recovered. (This happened about a week ago.) My hand is ok now, though I admit that I'm a little nervous about doing anything too ambitious that involves me gripping heavy weight. My hands are particularly small for my body size, and seem to be a mite fragile.

Can you explain what you mean by mobilization and activation? Rolling and stretching seem pretty self-explanatory, though I'm not sure how to do it right to get suitable exercise.

Edit: Oh, and I forgot to add that I am encouraged to exercise, because the added weight is awful for my joint problems (hips/knees/ankles). The hard part is just finding something that offers more good results without so much swelling and pain.

hermanchauw · Feb 25, 2008

Rolling: also called self myofascial release.

Stretching: everybody knows what this is.

Mobilisation: moving joints through their full ROM to restore normal joint motion.
The areas that need mobility are:
-1st MTP
-Ankle
-Patella (stability and mobility)
-Hip
-SI joint (stability and mobility)
-Thoracic
-Scapula (stability and mobility)
-Cervical (stability and mobility)

Activation: exercises to wake up sleeping/inhibited muscles. Most commonly:
-Hip flexors
-Hip abductors
-Hip extensors
-Scapular retractors
-Core

For overweight people with really bad shape, cycling is easy enough on the joints and technically.

I suggest you get a personal trainer experienced in training special populations.

JulySheMustFly · Feb 26, 2008

Grr. . . I had a nice post put together and my computer ate it.

The short of it is look for a recumbent stationary bicycle. Google for the benefits. They are designed to reduce the stress on backs, knees, shoulders and wrists that regular cycling can cause.

My 80 year old, obese, diabetic, triple bi-pass grandpa uses one for 30 minutes a day along with a healthy diet and he's lost tremendous weight and has improved his mobility.

My arthritic mother, who is also about 50 lbs overweight, has a recumbent street bike. She rides about 20 miles three times a week during the warm weather.

My dad who just had knee surgery 6 weeks ago plans on using a stationary recumbent as part of his recovery so he can get back on his trail bike by summer.

For reference:

They can be pricey but if you have a second hand sports shop, freecycle or craigslist for your area you could get one for low to no cost. My grandpa picked his up at a flea market for $25.

hermanchauw · Feb 26, 2008

IMO the upright bike is better for your spine.

Those stress that you mentioned are easily avoidable if you properly control your posture in upright cycling.

Those stress result from prolonged improper posture that MacKenzie calls Postural Syndrome. Same thing that are caused by slouching on the sofa and other prolonged bad postures. This is the fault of the user, not the fault of the equipment.

Switching to a recumbent bike is just treating the symptom, not the cause. Same thing like doctors prescribe rest after injury. When you get back to the activity, if you did not do your rehab, the injury recurs.

JulySheMustFly · Feb 26, 2008

hermanchauw said:
IMO the upright bike is better for your spine.

Those stress that you mentioned are easily avoidable if you properly control your posture in upright cycling.

Those stress result from prolonged improper posture that MacKenzie calls Postural Syndrome. Same thing that are caused by slouching on the sofa and other prolonged bad postures. This is the fault of the user, not the fault of the equipment.

Switching to a recumbent bike is just treating the symptom, not the cause. Same thing like doctors prescribe rest after injury. When you get back to the activity, if you did not do your rehab, the injury recurs.

Yes, but considering the situation of the OP, a standard bicycle would not be the best route.

Jenna · Feb 27, 2008

Those stress result from prolonged improper posture that MacKenzie calls Postural Syndrome. Same thing that are caused by slouching on the sofa and other prolonged bad postures. This is the fault of the user, not the fault of the equipment.

My stress isn't caused by slouching, however.

I have a condition known as femoral torsion. It is common in children, and usually is resolved in childhood. However, I am one of those rare adults whose condition did not resolve itself, and my parents didn't have the heart to have my legs broken and pinned. I've seen many doctors, both about the femoral torsion and a horseback riding accident that lead to knee surgery.

Thankfully, I do have a recumbent bike, but I am unable to use it daily. I can use it about 3 times per week, at a light-moderate level. If I do any more than that, my knees begin to swell up horribly, leaving me unable to walk on my own.

Since I have such crabby joints, I am looking for ways to tone my muscles and strengthen my body a bit, but without causing a lot of swelling and pain. I just don't know how to accomplish that exercise without getting my pesky joints involved.

hermanchauw · Feb 28, 2008

Do your corrective exercise first. Trust me it is worth the time and effort.

trishypooxo · Mar 20, 2008

I swear by pilates, it really starts to lean you out. There are cheap videos you can get to do at home. When I do it I notice a huge difference. It works on your core muscles and helps relieve those aches since it develops the muscles within your range of motion. You can message me if you have any questions. Good luck with whatever you choose to do!
Trisha

hermanchauw · Mar 21, 2008

Caution: pilates can screw up your back.

Super-Creative Exercise Ideas??

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