Last month some of you wrote me and asked how to manage your unwanted pain, when returning to an exercise routine after an illness, injury, or just plain downtime. Here are those questions and my answers to them:
1. If I feel stiff in the morning, can I still exercise?
Yes, but start slow; don’t go running out the door immediately after getting up. Your body is stiff and needs to warm up…literally. Stiffness can be a sign of arthritis, and according the Arthritis Foundation, exercise is especially advantageous in regard to the joints. Joint movement transports nutrients to and waste products from the cartilage, which is the material that protects the ends of the bones. Moving the joints daily helps to keep them fully mobile. Added joint support is achieved by strengthening the surrounding muscles. At Lori Michiel Fitness, we would create a safe program specifically designed for you that includes land-based exercises such as range of motion, resistance and flexibility, and combined with endurance (cardio). We can also recommend aquatic and yoga exercises. You can choose any program that you like most, as long as you are consistent with it.
2. If I hurt my back, should I still be able to walk on the treadmill or walk outdoors?
Again, start slow and watch the incline level. Walking up hills or an incline level on a treadmill can be hard on your lower back. Always be sure to warm up prior to your walk. The time you warm-up will depend on how long you plan to walk. Then, cool down and stretch your back and hips. Be sure to stretch your hamstrings (muscles behind your legs) as well.
3. If my shoulder is hurting, can I still lift weights? If my knee hurts can I still do squats?
That depends on what your physician or physical therapist has suggested. However, make sure to start slow with lighter weights for a few weeks and build up again to heavier weights with fewer repetitions. Your arms/shoulders have to move in the proper direction when lifting, or you risk re-injuring yourself.
Most people still don’t properly perform a squat. Once you have been released from your physician’s care, you can practice sitting and standing with a stable chair placed behind you.
- Stand close to the front of the chair.
- Sit down slowly (hips back).
- Do not plop down or rush the move. Be sure the chair is not too low either.
- Remember, the position of your hips is crucial when you begin to sit, and make sure that your knees are not bent excessively and are not going over your toes.
4. I used to have good balance and now, after my fall, I am afraid to try anything. What can I do?
Be sure you are assessed for your level prior to starting any serious program. Age, medications, and/or prior injury may affect your result. If you are fearful, start by holding onto a stable surface and progress by lightening up on your grip. Begin with static moves (standing on one leg) and progress to more active exercises (move your leg front and back, side to side, etc.). Start with standing on a flat surface, then later progress to less stable surfaces. Please, do not do these alone, and do not forget that building core strength is not to be ignored.
These particular questions ONLY scratch the surface of reintroducing exercise into your life. For more information, go to our website or contact us for a private consultation. Our Lori Michiel Fitness team specializes in helping you gain confidence with the challenges you face in starting or returning to a fitness program.