Suggestions for exercises

[PrincessFiona]

I have a lot of pain in my ankles and calves. I don't know if it's from weight or neuropathy or what. I suspect weight. It makes walking very u enjoyable for me though. Whine: I have had walks where I have nearly cried. It's so dumb.

Can you suggest any types of exercise stretches or exercise beyond walking (no swimming!) for me to try?

Kris


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[ladymoreta]

Have you done any strength training? I've started lifting weights over the past few weeks, and I'm loving it. Scale hasn't budged, but I can actually feel myself getting stronger. It's really motivating.

[PrincessFiona]

That's a great idea ... and I could get some lighter weights to start with for home.

I've got some serious issues to address.

There is the foot/ankle/calf pain but I also have lost a lot of mobility. It affects me getting dressed even. I definitely need strength training and stretching. I wonder where to start with stretching.


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[ladymoreta]

Since you have pain, make sure you clear it with your doctor before starting strength training. It may end up helping a lot, though! For stretching, maybe look up some videos on Netflix or YouTube?

[ides]

Suggestions for exercises

Yoga or stretching programs? Those will increase circulation and mobility and help with the pain. I love classical stretch and I think it would solve your issues but I think you'd need to get out of pain first and work up to it a bit, though maybe not. You can see mini workouts -10 minute ones on YouTube. It's not intense- promise! I do the 25min ones via dvd. Youtube is an awesome resource for videos.

[spotty_dog]

Can you talk to a physical therapist? I'd also look at maybe tai chi videos.

[Ladybug]

I would definitely go see your MD first. You don't want to aggravate anything. Harness your motivation and get some MD and fitness specialist guidance. I can't think of much that you can do besides swimming to avoid impact on your ankles or leg.

[HouseofWool]

Pilates is another great option with no impact.

But, definitely talk to your doctor and see about meeting with a PT.

[Michele]

For ankle and foot flexibility, try "writing" the alphabet with your toes/foot while seated. Pick up and move pencils and small balls/marbles with your toes into a cup or bucket. If you have a soccer ball or similar, while seated or standing, using small controlled movements, pull the ball back, guide it laterally, then guide it back to the starting point....creating a small right triangle.


Re: strength training. Don't do light weights. You'll spin your wheels and won't see changes. Use a weight that is heavy enough that you get really tired after 8-12 reps....where you could maybe eke out 1-2 more. Only focus on big compound moves to start with....squats, deadlifts, bench press, and military press. (Lots of you tube videos to show you how to do them correctly.) If you have to start with little to no weight to get the form correct, that's totally fine and smart. But move up in weight quicker than not (while maintaining proper form!). Low weight high reps won't change your body.

I still haven't figured out how to post a pic from my phone. But I have some progress pics of my arms and some NSFW pics of my back and butt that show the changes I've made in my body over the past 5 months. Making the switch to strength training from cardio has been a game changer. [MENTION=1488]ladymoreta[/MENTION] keep at it! I know a body builder who doesn't even do cardio to cut before a show. So impressive how much she can manipulate her body!

[ladymoreta]

That's a great idea, [MENTION=810]Michele[/MENTION]! I haven't started seeing results yet, but I can feel them. I should take my "before" pictures soon!

[Michele]

Take the pics ASAP! You don't have to show them to anyone! But I wish I had taken pics at my biggest....eventhough I was so disgusted by how I looked I didn't want evidence.....now I want to see how far I've come. I didn't take pics for a month....that's 4 weeks of changes I missed out on seeing.

Take them every week or every other week. You really can tell the difference in pics that you can't see daily. Same lighting, same mirror, same outfit....or naked for best self visualization. Make sure you take pics of your back/butt.

[PrincessFiona]

Thanks for the suggestions. In the meantime, I also took stock of why the hell my feet/ankles hurt so much. It occurred to me one night while I was laying in bed that maybe my shoes are the culprit. I love them but they are a little on the small side and fit a kind of weird. I stopped wearing them a few days ago and my foot pain has reduced 70% already. I'm hoping that was the problem and that walking won't be so painful for me anymore. Amazing how shoes can make such a difference. I was ready to go and see a podiatrist I was in such pain .... and here it was my shoes!!!!!

Kris

[Pollyanna]

That is great news Kris!!!

[diggitydot]

Suggestions for exercises

Yeah, ditch the shoes. If they don't fit, don't keep them. Ever. Life is too short for ugly or uncomfortable shoes.

On the weight training, definitely talk with your doc before starting. And then work with someone who knows what the fuck they're doing. Find a gym in your area that does Olympic lifting. They're going to have free-weights (not machines) and people who know how to use them correctly. That is huge. They will be able to work with you one-on-one and get your body mechanics working to increase strength and minimize injuries. And there will be people of all fitness levels and body types in those gyms. They're not a frou-frou joint where people will be walking around in hyper skimpy outfits.

For working out, look for shoes with very little padding. It seems counterintuitive for comfort, but the natural range of motion that comes with less padding makes you more stable and less injury prone.

I have really wonky feet. Weak ankles, Morton's neuromæ in both feet, plantar fasciitis in one foot -- all sorts of fun shit. The minimalist shoes are the only ones I can work out in that don't aggravate those issues. That I'm also more stable and less likely to fall or twist an ankle in them is a huge perk.

[camryn]

It's hard for me to walk normally due to neuropathy. My left leg was so pain that I scared all exercises, even light ones. Instead of that, I applied rosemary as a remedy at home. With antifungal, anti-inflammatory and antimicrobial qualities, rosemary is a great home remedies for neuropathy
It can eliminate the painful feeling almost instantly and limit the muscle spasms. Another benefit of rosemary is to strengthen your respiratory system.
To make the application easier, you should purchase rosemary oil. Rub several drops of it over the painful areas in your feet or hands a few times per day to get rid of neuropathy.
https://authorityremedies.com/home-r...or-neuropathy/
After a week using rosemary, my condition is improved much better. I also attend a yoga class to speed up healing.