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Scared Of Injury



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JESSY3035
JESSY3035's Photo Posts: 353
3/10/14 5:37 P

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I'm 4'11 too, and I always said I'm 5 foot too. I'm 34 years old. I also sat around and didn't do any exercise. I was a little bit scared of injured, but most of all I was scared that I wouldn't be able to exercise because I have mild cerebral palsy. But I found out that I could physically do kickboxing and I fell in love doing it. Then I got into doing yoga and martial arts. And now I like doing a ballet inspired workout too.
Like other people said start small and do something you love doing so it won't be a chore. When something becomes a chore, you don't enjoy it and you lose interest in it.



ARCHIMEDESII
ARCHIMEDESII's Photo SparkPoints: (136,718)
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3/10/14 4:31 P



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LOVEBATB,

I work part time as a personal trainer. a while ago, someone asked me what do trainers talk about to each other ? Do you talk about the lastest diet ? workout ? etc ? I replied,"No, we talk about our injuries. We compare our injuries. How did it happen ? What are you doing ? Here's what I did when it happened to me"... etc.

If you are going to be more active, you're going to end up injured at some point. Even if you walk, you might trip off a curb and sprain your ankle. I've done that enough times. I have a laundry list of injuries. I consider them my "war wounds". lol.

We can't live our lives being constantly afraid that something will happen. If we did, we'd never leave our houses. That's no fun. Don't be afraid to try new things because you're worried that you might get injured. yes, you will get injured. It really does happen to everyone. You're young. you'll heal quickly. ;)

What to do ?

If you'd like to begin a regular exercise routine, start slowly. How about starting with a 30 minute walk around the campus ? I'm sure you paid good money in tuition and fees. So, check out their sports facilities. Most colleges/universities have gyms as well as aerobics classes for the students. Check out the class schedule. if they have zumba, try zumba. that's a Latin dance style workout. try yoga or a boot camp.

Don't be afraid to try something. Work at your OWN level. Don't feel that you have to do what everyone else is doing. Some of those people could have been taking that class for months. they know the routine. Talk to the instructor and let them know that you are new. they will show you modifications where you need them.

Mostly, pick something that looks like fun. because when you enjoy doing something, you look forward to doing that something each and every day.




Edited by: ARCHIMEDESII at: 3/10/2014 (16:33)


ZORBS13
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3/10/14 4:00 P

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I broke my ankle as a kid, and sprained it more times than I can count doing aerobics at the gym. We're talking once every few months for about 4-5 years.

I have run 13000 kms in the past 6.5 years and sprained my ankle once..

Just watch where you're going..I tend to keep my eyes on the ground and I don't run trails.



Edited by: ZORBS13 at: 3/10/2014 (16:00)
“Sometimes the moments that challenge us the most, define us.” - Deena Kastor

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LOVEBATB
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3/10/14 3:41 P

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Thanks for the encouragement. And all the info. I've decided I'll start off by taking a walk around the neighborhood for an hour every day. Once I'm comfortable with that I'll take up jogging. And eventually running. I think my fear does stem from spraining my ankle years ago. It hurt so badly, I've been afraid of getting injured ever since. But I'm ready to get past that. I'm going to get past it.

Edited by: LOVEBATB at: 3/10/2014 (15:43)


DMJAKES
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3/10/14 3:02 P

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If you're just starting out and consider yourself sedentary, I'd put off the running for a while. Start off timing yourself when walking to class....can you make it there a little faster the next time? How about one flight of stairs, or marching in place while watching TV, or checking out some of the short videos here on Spark? Your muscles will respond to the demands you place on them, so strive for small increases in intensity and/or duration every week. That way, your risk of injury will be low, yet you will be making progress. Once you've built up a good base of endurance, you can still try a couch to 5k program, if running appeals to you.

If you're not already doing so, start tracking your food here on Spark. Set up all your info (height, weight, goal date, etc) and then track what you eat honestly, every day. After a few weeks, you'll start to see patterns and it will be easy to see what you need to work on. Pick one small thing and work on that until you've got it down, then choose another.

Congrats on wanting to shake off the old and put on the new......don't give up, no matter what!



TACDGB
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3/9/14 10:41 P

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I loved water aerobics so you might try that. Or take a spin bike class I did that too and loved it. Start slow and work your way up. I would not worry about it as hurting your self can happen but it might be minor. I have sprained my ankle but I healed. I am sure that you will do fine.

Terri


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ONLINEASLLOU
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3/9/14 9:56 P

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Start out slowly and carefully. Take "baby steps." Make small changes and get used to that small change ... then make another small change ... etc.

For example: If you have been sedentary, then it is not reasonable to just start running one day. Take a walk outside on a nice day. Do that regularly for a while ... speed up your walking a little bit ... and only start running if and when you feel comfortable doing so. You don't need to run at all if that scares you: walking at a steady pace is good enough for both fitness and weight loss.

If going to a gym is overwhelming ... there are plenty of exercises you can do at home. Start with something gentle and low risk, such as a Leslie Sansone "indoor walking" DVD. Only try something more rigorous when and if you feel comfortable doing so.

Good luck to you.

"Aim for progression, not perfection." -- SP Coach Nancy

"There is hope for me. There is hope for all of us." -- llou


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ZORBS13
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3/9/14 9:04 P

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hire a trainer for a few sessions so you learn how to use weights properly.

As for running, 1) you don't start running right away if you've never exercised 2) you don't need to run for exercise if you don't want to.

Edited by: ZORBS13 at: 3/9/2014 (21:25)
“Sometimes the moments that challenge us the most, define us.” - Deena Kastor

Agatsu Kettlebell Instructor
Can-Fit-Pro Personal Trainer Specialist
9x marathon finisher/17x half marathon finisher
Mom (b. March 12, 2010)


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LOVEBATB
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3/9/14 8:56 P

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I find my self in need of some assistance. I'm 22 years old. I'm about 4' 11'' (Cringes.) "Normally if you'd ask me, I'd give myself those few inches and claim to be 5'." I'm about 150 pounds(maybe a little less). Over the last 4 years I've lived a sedentary life style. The only time I ever leave the house is when I need to go on campus to attend classes. My weight gain has led to some insecurities. I don't go out, hang out with friends, or get in romantic relationships because I'm not happy with who I am. I'm not comfortable putting my self out there, when I'm not comfortable with who I am. The more weight I gain-the more Insecure I've become. It's like I watched it happened, and no matter how many times I told myself to get it together, something always seemed to hold me back. This has led me to where I am today. I've become restless. Hiding out in the house no longer appeals to me. I want to put my self out there. I've decided to start exercising, and eating healthy. The issue with exercising is I have this deep fear of getting injured. My years of sitting around the house has led me to believe I may suffer from inflexibility, weakness, and muscle pain if I start exercising. I realize that with any beginner there will be some soreness, and pain until your body gets familiar with the exercises. That's fine. I have no problem with that. My fear is that I'll get injured from running because I haven't done any exercise in years. The only walking I do is around the house. I don't wan to get injured. Any advice? (exercise regimens I could start with that would reduce the risk of injury?)



 
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