You've already gotten tons of great advice that I agree with listen to your body and rest.
Fitness Minutes: (59,972)
1,616 8/8/13 11:19 P
Fitness Minutes: (39,724)
2,314 8/8/13 12:41 P
I have flat feet too. I also wear orthotics in my shoes. When I first started exercising, I had horrible pain in my knees. Now that I've been doing it a couple of years, I am so much stronger. I still have to take it easier than it seems most people do, though. I am really prone to joint injuries and shin splints, even after running for a few years, I can still get them fairly easily if I run just a little faster than normal. Then I have to take a few days off and try again at my normal pace. I also have to take two days off between runs, rather than one like most people and that is irritating. But the one thing I have learned is that if I try to keep exercising it will just get worse. So take it easy. :)
Fitness Minutes: (14,252)
9,692 8/8/13 12:25 P
Remember that "working through the pain" is *never* a good idea. Pain is your body's way of telling you something is wrong. Ignoring it can result in injury, exacerbation of existing injury, and burnout.
I'm going thorough this right now. I'm working with my orthopedic doctor and physical therapy. I've been doing alternate workouts and have some less intense days with my exercise. One of my favorite workouts is Zumba and I haven't done it in 2 months. Even with the restrictions I manage to lose 10 pounds in July. All I can say is listen to your body.
8/7/13 11:48 A
Your situation sounds very similar to mine. I have awful flat feet that look like they're on backwards. I agree with the other suggestions- taking a small break, making sure your orthotics and shoes aren't too worn. However, I've also found that cross-training helps. I took a break from the ellipitical and have done walking, kickboxing, biking and Zumba instead, along with circuit training. For whatever reason the particular elliptical I use causes knee and foot pain, so by trying other things I was able to continue working out on a regular basis.
8/7/13 7:23 A
Also keep in mind that the majority of your weight loss progress is going to come from what you're eating, not exercise. So even if you have to take more rest days than you'd prefer, you can still lose weight consistently if you're being careful with your food choices.
I've actually been to a physical therapist for my feet before, so I know the exercises to do to strengthen them (as much as possible anyway). I also have professionally made insoles (regular wear & for exercise), which wasn't cheap, but it was worth it for the help it has provided.
I think my body is just telling me to give it a rest. I guess I'm stubborn and didn't want to "give-up" on a day of exercise, especially since I realllllllllllly want to achieve my weight loss goals. However, if I injure myself it will really put a damper on trying to lose weight.
As the day has went on my knee/arch/ankle pain has lessened, so I am sure I'll be good as new to start back up tomorrow.
8/6/13 6:49 P
I think you've been given some good advice. I would talk to your doctor about what's been going on, and perhaps they can refer you to a physical therapist who can design a set of exercises specific to your needs. I also agree that it's better to rest vs. trying to push through the pain which could make the problem worse.
Fitness Minutes: (24,005)
8/6/13 1:20 P
Definitely give yourself a rest if you're having joint pain, especially if you also have flat feet. You can seriously injure yourself if you try to do too much exercise too quickly with flat feet, so listen to your body!
I also recommend replacing your insoles if you have not done so lately. Also, do your ankles tend to roll inward when you stand or walk? If so you might want to consider shoes designed for this problem, if you haven't already. Orthaheel and Ryka are two brands of women's shoes that are (in my fairly limited experience) good for this. My sister has had a lot of success with negative-heel shoes, but only for regular wear/non-exercise.
There are also some exercises you can do to help strengthen the foot/arch/ankle and help alleviate some of the issues caused by flat feet. They're not going to fix the problem (I'm not sure anything can), but that can help. Physical therapy might help, too, if you haven't already tried or considered that.
Fitness Minutes: (23,494)
8/6/13 11:52 A
Give it a rest. I don't know if you have replaced your insoles lately, but that could help too.
I'm not very old, only 28, and I have had severely flat feet my entire life (to the point where doctors wanted to break my feet and put in rods/pins when I was 7). I never had that procedure done, so I've always tried to use insoles and supportive shoes when possible.
My flat feet throws off the alignment of my body, which tends to place a lot of pressure on my knees. I only worked out Sunday/Monday (each day 15-20 minutes walking and 30-35 minutes on the elliptical). Today I woke up and my knees immediately hurt after standing. My muscles don't ache... only my joints.
Do I work through the pain or give myself a day off?
I know less weight on my knees will ultimately help them, but I don't want to be in complete pain the entire time I'm working towards that goal. For pain relief I have tried (in the past): medicine, icy/hot cream, and Epsom salt baths.
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