Active discussions

Please or to access all these features

Talk
Mumsnet classics

Relive the funniest, most unforgettable threads. For a daily dose of Mumsnet’s best bits, sign up for Mumsnet's daily newsletter.

See all MNHQ comments on this thread

Original poster

Look After Your Legs

343 replies

NoisySnail · 31/03/2024 23:54

I was in a cafe today and over heard an elderly woman talking to younger friends about getting older. She said the best advice she could give is to look after your legs as they are so important for mobility. But annoyingly she did not explain what she meant by this, and I could hardly ask!

So does anyone know how we can look after our legs?

OP posts:
Thread gallery
21
Original poster
NoisySnail · 01/04/2024 12:58

@drspouse the flexibility one worries me. I used to do exercises to stay flexible but can no longer do them. Even when I try gentle ones it always sets off my sciatica again and makes walking difficult for a few weeks until it settles down.

OP posts:
drspouse · 01/04/2024 12:55

Weight bearing exercise as well as flexibility.

Houseplantmad · 01/04/2024 12:52

@NoisySnail have a look at Annie Deadman fitness on YouTube. She’s all about strength training for healthy ageing.

Zodfa · 01/04/2024 12:50

Don't bloody drive everywhere. Many in the current older generation have been in the habit for fifty years of hopping in the car for any journey over half a mile. No wonder they struggle to walk now!

Original poster
NoisySnail · 01/04/2024 12:43

Just checked. I can get up from kneeling without using my hands, but it was harder getting up using my left leg. I will try and do this every morning and evening from now on. I know small things every day can make a big difference.
I will start moisturising the skin on my legs as well. I know skin integrity is very important.

OP posts:
Original poster
NoisySnail · 01/04/2024 12:40

My friend needs a hip replacement and has bought one of those chairs that lifts you up. She says it is fantastic. But I worry it will simply mean she loses muscle mass. Although I know its hard when you are in pain.

OP posts:
Abracadabra12345 · 01/04/2024 12:40

Thank you for the thread- it’s postponed my bungalow buying, if nothing else! I’ll be trying out the various suggestions people have shared.

I remember having to push my mum up our stairs when she came to stay and she was only in her 70s and otherwise fit but I saw the effects of moving into a bungalow.

I try to run up and down our stairs (3 floors) as part of every day life and more often than I "need" to. No car so I do a lot of everyday fast walking. Once I'd increased the stair- climb, I've discovered I can now get up from kneeling without using hands. Every little helps as they say!

This is inspiring so thank you

Original poster
NoisySnail · 01/04/2024 12:36

I know balance is a big issue. But so is being sensible. I know if I try and carry too much I am liable to drop something. I have seen older people get badly injured when they try and do something they may have been able to do 20 years before, but is now dangerous for them.

OP posts:
nodogz · 01/04/2024 12:35

Don't forget your hips either. I'm reasonably fit but had to step over a wall about 1m high and was shocked at how little control I had lifting my leg up high on an angle.

I have worked hard on my squats and it feels fantastic to hinge up from low sofas and chairs without using my arms.

pickledandpuzzled · 01/04/2024 12:34

NoisySnail · 01/04/2024 12:31

@pickledandpuzzled I am glad you are in a job that allows you to do that. I would have got disciplined if I went ti the loo or to make a hot drink every 30 minutes.
I have seen people with flat bums but didn't realise they were not born like that. I know your bum is the biggest muscle in your body.

I’m lucky to work from home. If I don’t move, my neck and shoulders seize up and I lose mobility quite severely.

I can’t sit though a concert, a film, a long conversation… I have to swap seats when I meet friends as focussing on them as we chat is too immobile.

Jellyx · 01/04/2024 12:33

Yes. Lots of hip breaks happen as people don't have strength / stability 'stepping down' - so doing step ups + downs and massively helpful.

pickledandpuzzled · 01/04/2024 12:32

Here. Anyone want a bit of accountability as they work on this kind of thing? We’ll all be different ages and stages, but mutual support as we work on it would be nice! (54, chronic illness).

Knee to Standing Get Ups

You can sign up for an account and access totally free strength, cardio and balance workouts here: https://bemobile.physio/start-exercise-freeImprove your ab...

https://youtu.be/iTCFf74tuFA?si=-ryNcOsLrlaIvu9p

Original poster
NoisySnail · 01/04/2024 12:31

@pickledandpuzzled I am glad you are in a job that allows you to do that. I would have got disciplined if I went ti the loo or to make a hot drink every 30 minutes.
I have seen people with flat bums but didn't realise they were not born like that. I know your bum is the biggest muscle in your body.

OP posts:
pickledandpuzzled · 01/04/2024 12:28

So things I didn’t know that I’ll take away from this thread-

Look after leg skin. I’m lazy about skin care but have had issues with apron skin in the past.

Look up the sit stand test and assess myself.

There’s a kneel to stand equivalent which is easier than the cross legged to stand one.

I’m going to dig out the old functional exercises I used to have to do and restart to make sure I’m still staying fit.

pickledandpuzzled · 01/04/2024 12:24

NoisySnail · 01/04/2024 11:57

The not sitting for more than an hour is a hugely privileged position. Loads of people working are stuck at their desks working until the next break. Yes you can stand up and sit down, but that is all. And the advice really is to have 10 minutes movement every hour.

I have a condition made worse by sitting, and a sedentary job. Every 30 mins I get up and go to the loo or make a hot drink. While the kettle boils I do stuff. I try and do the movement but as fast as I can so I both minimise the time away from my desk and also maximise the blood flow as I trot up and down the stairs.

Thank you for the thread- it’s postponed my bungalow buying, if nothing else! I’ll be trying out the various suggestions people have shared.

I’m 55 and have various health issues but am determined not to get sofa bound again as I was a few years ago. My bum fell off, quite literally! I’m now flat at the back having had a big bum my whole life. It doesn’t seem to want to come back, either!

Original poster
NoisySnail · 01/04/2024 12:13

KitKatChunki · 01/04/2024 12:07

I had terrible varicose veins in pregnancy and paid to have them removed a few years after birth. The pain was immense, like walking with knives running up each leg. Walking became so hard I put on a couple of stone, which of course doesn't help (was only 12st but still every bit makes it harder to do anything). Some people do just have bad vein walls apparently, so knowing about this (checking for any popping veins on the legs) and getting advice if they are sore already is my advice. I have had it done again since as they do grow back, although not as badly, and would honestly say it has changed my life. I have a dog and do miles and miles a day now which would never have happened when I was in pain.

I think this is what happens as a lot of people get older. They get something that makes walking and being active painful, so understandably do less. I get sciatica and have to be careful not to aggravate it.

These kind of threads are always full of ultra fit people who do masses of exercise. But I think there needs to be more advice for those of us who are not going to be going to a gym but want to remain functionally active.

OP posts:
Squirrelsnut · 01/04/2024 12:10

Does anyone know what good results are for a 60 second 'sit to stand' test is, please? I've been Googling for ages but I'm still unclear. I'm 53 and did 33.

Original poster
NoisySnail · 01/04/2024 12:09

@TheSilenceofTheMajority my mother had lots of skin issues all her life. She had bad eczema as a child and in later life had breast abscesses and vaginal lichenises. Good skin, which I seem to have, is under rated.

OP posts:
KitKatChunki · 01/04/2024 12:07

I had terrible varicose veins in pregnancy and paid to have them removed a few years after birth. The pain was immense, like walking with knives running up each leg. Walking became so hard I put on a couple of stone, which of course doesn't help (was only 12st but still every bit makes it harder to do anything). Some people do just have bad vein walls apparently, so knowing about this (checking for any popping veins on the legs) and getting advice if they are sore already is my advice. I have had it done again since as they do grow back, although not as badly, and would honestly say it has changed my life. I have a dog and do miles and miles a day now which would never have happened when I was in pain.

TheSilenceofTheMajority · 01/04/2024 12:00

My elderly DM has had lots of problems with ulcers, which once they start are hard to fully heal, so maybe she meant that.
My DMIL is GP and when we discussed it she said they are can be avoided by Keeping the skin well nourished and supple with a good diet and skincare, keeping to healthy weight, maintaining good muscle tone and taking brisk exercise that gets the blood pumping.

CandidaAlbicans2 · 01/04/2024 11:58

AWOL66 · 01/04/2024 01:32

I think she meant don't do anything that could strain or damage them. For example don't do excessive exercise like running and be careful when carrying heavy things. For example I read that using a rowing machine and walking is fine but the constant pounding when running can cause lasting damage. Also try to get enough calcium so your bones are strong.

It was commonly thought that running was bad for knees, and you're right that "excessive running" can have a negative effect, but emerging evidence says it's fine for recreational runners thankfully 🙂We just have to wear decent running shoes, build up slowly, have rest days, and do strength and stretching exercises, etc.

"Can/should I continue or take up running? You decide.

  • Recreational runners had less chance of developing knee arthritis compared to sedentary individuals and competitive runners.
  • Running at a recreational level for many years (up to 15 years and possibly more) can be safely recommended as a general health exercise, and benefits knee joint health.
  • The rate of OA increases if you are sedentary or if you are a high-volume high intensity runner (more than 57 miles per week), compared with regular recreational running.
  • The beneficial effects of running on general health are well established and include improved cardiovascular health, diabetic control, mental health, bone mineral density, reduced weight, potential increases in pain threshold, and balance.
In summary, the benefits of running are numerous, and the evidence suggests that you can be confident that recreational running will not harm, and may even improve, your knee joint health." https://complete-physio.co.uk/is-running-bad-for-my-knees/

Is running bad for my knees?

If you are a regular runner, no doubt someone at some point has said to you that running is bad for your knees.  More than likely, it was a non-runner.  But there is plenty of evidence to say that the benefits of running far outweigh the risks, and tha...

https://complete-physio.co.uk/is-running-bad-for-my-knees

Original poster
NoisySnail · 01/04/2024 11:57

The not sitting for more than an hour is a hugely privileged position. Loads of people working are stuck at their desks working until the next break. Yes you can stand up and sit down, but that is all. And the advice really is to have 10 minutes movement every hour.

OP posts:
jollygreenpea · 01/04/2024 11:55

For me that comment would mean;

Keep a healthy weight, the pressure hips, knees, ankles and feet are constantly under you don't want to carry any excess.

Good fitting shoes can help prevent damage and maintain good posture.

Exercise of many different forms, even gentle ones are beneficial.

stayathomer · 01/04/2024 11:55

Its very demoralising actually. It feels like I've aged 20 years in a year.
Go to your gp and go to a specialist, I've had issues with knees ( I know not joint or muscle but just an eg) that I just took as getting older (I'm 43 and one gp said this to me), but then another gp (an older one lol) laughed and said no way is that ok and I went to specialist, got an injection nd was put on (prescription) glucosamine and I can't believe I'm nearly back to how I was. Whatever is it could be fixable x Marchintospring

Original poster
NoisySnail · 01/04/2024 11:54

@BogRollBOGOF Of course good muscle tone can help compensate for arthritis. But when it gets bad it is going to affect you anyway. I think the issue is more the pain that makes people not want to be active because it hurts too much.

OP posts: