As scary as this may sound I would start out slow and then watch your form in a mirror. Yes women hate to watch themselves workout and we look at the flaws. I will honestly say though, the difference I have made in everything I do (I teach a few programs) by watching myself I notice if I'm squating wrong, kicking wrong, etc. SLOW your workout down while doing it. You don't have to stay caught up with the workout that they are doing on the video, get your form first, then get up to speed. That will honestly help the injuries to not occur.
I strained/sprained my lower back Monday. I felt fine after the Leslie Sansome "Walking Away the Pounds" DVD and then I did the "SparkPeople Cardio Blast" DVD and still felt great. Did all the warm-ups and all the stretches and everything. However, not 10 minutes later I was trying to stand up from a low -seat. I sit on one when I'm doing low to the floor cleaning after I hurt my upper back from a fall 3 months ago. I was in a great deal of pain, that I still have, and it didn't feel like I pulled any muscles. I know if I do a couple of stretches when I first get up from a standing position, I can walk pretty much without pain. Any suggestions to: a) get rid of the pain, and b) exercises I can be doing?
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I have a bad back and I have learned that I have to stick with low impact exercises and mostly standing abs routines, some abs works I can do on the floor but not much.
11/1/13 11:54 A
Kettle bells have always bothered my back so I have to be careful when I do them. I have been shown the proper form for me I think it is because I have too much weight in the kettle bell. I have find walking to be the best and easiest thing for me to do when I need to exercise but I also need time to let my body heal some from overdoing it in other areas.
Fitness Minutes: (8,199)
90 11/1/13 8:54 A
Make sure you are doing plenty of moving warm up stretches before your workout and plenty of static stretches after. I don't think there is enough time devoted to stretching in most DVDs. I quit running last winter because the pain in my calves was ruining the enjoyment, adding one simple calf stretch to my warm up made all the difference, I'm running again. If you've never heard of myofascial release you should look that up, it concerns the silverskin-like substance in our bodies that can stick to muscles and cause stiffness and pain. I spend a ridiculous amount of time rolling baseballs across the wall with my back to find and loosen up tender spots. I've also used foam rollers but it didn't work as well for me. I'm old so your probably won't have to stretch as much as me but I probably spend 20% of my total fitness time just working on my flexibility. As for your knee issues, I'll agree with others here that it's probably your form. Take a little pepper off your pace and make sure those knees aren't going past your toes. Don't let yourself get down about it, be good to yourself and take it slow.
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Fitness Minutes: (18,799)
10/31/13 5:26 P
If squats make your knees feel weird, I really recommend checking into new shoes. I always assumed from the odd, stressed sensations in my knees that I just wasn't doing squats right (or that there was a structural issue with my hips/knees) and it turned out I was just wearing the wrong style of shoes. Once I got into the right shoes, the weird feelings went away almost immediately. In fact, I was shocked at how easy squats and lunges really were!
This is true about doing too much too soon. I think this is exactly what happened. I read an article yesterday that led me to consider just that. I was very excited to find and exercise options that fit into my schedule so I jumped in doing them on alternate days for 20-25 minutes. The kettlebell dvd was by Danskin and she has you do a lot of kettlebell swings in the first workout and I think maybe that caught up with me.
I notice that when I do the Fitkick dvd by Jillian Michaels that my knees will occasionally feel a bit weird with the squats or pivots so I was really paying attention to that. Anyhow, I did make an appointment with the doctor for next Friday to get some x-rays and some guidance on what I should or shouldn't do.
We started a walking challenge at work and I was surprised to find out that I walk that much too! I started walking to and from the train each day, and then I would go walk a bit on lunch to get some air and clear my thoughts and it all added up to between 8-10k steps per day. Now, let's see what happens as it gets cold here in Chicago!
Thank you all for your input. It does help me not to feel so alone in trying to do all these things.
I agree with others about discussing any issues with your doctor first and foremost. Perhaps your issue is trying to do too much, too soon. Exercise needs to progress slowly and methodically so that you remain safe and injury free. Perhaps you can try some DVDs that are less intense and work your way up. This will give your body time to adapt. People who don't have a strong core and move advanced neuromuscular efficiency should hold off on plyometric (jumping/power) moves. And kettlebells definitely require the same, along with a trainer for your first few sessions.
Also, if your form is off, it also puts undue stress on your body. If you can swing it, a few sessions with a trainer to make sure your form is spot on during all basic moves. Also, do you have a mirror in your workout area? At first I hated looking at myself in the mirror when exercising, but it is a very useful tool.
Be patient with yourself. You don't have to go all-out hardcore to see results. Go slowly with the exercise and listen to your body. There is no truth to "no pain, no gain."
It sounds like there are legitimate issues with your body that lead you to fear injury. I'm very impressed that you are able to get so many steps in per day - I've been tracking mine & I have found it to be a challenge.
If you are enjoying the DVDs, maybe try modifying the moves for a while. Or focus on strength training & controlled movement rather than keeping up with all the repetitions.
I enjoy the short Sparkpeople videos. Also I do some of the exercises that are demonstrated via photos. I especially like that modifications are demonstrated and explained. I find the modifications really useful at times.
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Thank you for your comments. I did go to the physical therapist on Monday and he thinks I may have strained my back. I'm going to be doing some work each week to strengthen my back. I do see an orthopedic doctor already so I may wait until I go back to him to mention my problems with my back and knees. That is in two weeks.
I do walk between 8-10k steps daily so I at least I have that. I think you're right that I should focus on learning to eat healthy and stay within my calories to lose.
First of all, you should be commended for your determination to make a change in your life. I'm also impressed that you understand there's a difference between real pain and muscle soreness. From your comments, I think you have a reason to be afraid. I also don't think the community here is qualified to give you advice. I highly recommend seeing your doctor so he can evaluate you and perhaps give you a referral.
In the meantime, do you feel discomfort while walking? Walking is one of the most effective exercises someone can do, and it's low impact for your joints.
Also, don't be discouraged if you're not able to exercise. A far more effective way to control your weight is by what you consume. So focus on building healthy eating habits while your body is recovering.
Fitness Minutes: (74,443)
3,293 10/30/13 1:19 P
What about swimming? There is much less chance to wrenching or tearing things in the water.
I came on the board last week about hurting my back with kettlebell workout. Well, my back is still hurting and it's now been two weeks. I also had been doing Jillian Michael's Fitkick, but my knees hurt a bit when I do certan exercises (squats or pivot kicks) and so does my shoulder. I am feeling sooooo discouraged and nervous. I want to lose weight and get in shape, but my only option is at home dvds for now. I'm worried that maybe these workouts will hurt my joints in the long run or create serious injuries.I already have a labral tear in my hip that I'm in therapy for and heel pain. It's so frustrating. I'm still very young and to look at me I am not severely out of shape so I just don't understand why my body is so sensitive already. Sorry for such a long vent, but I felt so ready to get in shape and now I feel stuck. I'm so disappointed and sad.
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