Constantly pulling muscles - any solutions?

[NumberTheory]

Before kids I was pretty fit, ran 25+miles a week, swam a couple of miles, lifted weights 2 or 3 times. But I had pregnancy complications and couldn't do anything for 8 months then had a a few months recovery after the birth so I was pretty sedentary for a year as I turned 40.

When I tried to get back into running I pulled my patella out and was sidelined for several more months. Doing the exercises for my patella I pulled my shoulder, which didn't fully recover until I was no longer pushing my kids in a buggy. I went back to running when my knee was better but almost immediately pulled a thigh muscle. And so it went on. Before one muscle healed another got pulled. I got myself a physical therapist personal trainer to try and build up slowly, but it kept happening. Not always from deliberate exercise, I've strained shoulder and arm muscles from things like lifting heavy boxes when moving and I pulled a muscle in my leg sitting at a potters wheel. But any time I've tried to get build up I've done something early on, even though I think I'm going slow.

It's been 14 years since I had my kids and I've been injury free for about 14 months of that over all.

I stopped even trying to get fitter about 4 years ago as it didn't seem to be helping, and COVID then made mooching on the couch seem like a good thing! But realistically that was a bad move as my muscles seem to be even weaker now. I currently have a strains in my left forearm, right shoulder and left thigh. Yet I'm scared to try and do anything about it as whenever I do it results in injury quickly.

Has anyone else had this sort of track record for injury and overcome it? Any suggestions for how to build up? or even just how to treat and promote recovery as nowadays, in my mid-50s, pulled muscles seem to take 3 - 6 months to heal.

Have you tried mobility work? I've used Tom Morrison's Simplistic Mobility Method, I don't have a history like you but lots seem to.

I’ll look into it. Thank you.

I'd talk to your GP first, if you haven't already. This doesn't sound right (if you are exercising sensibly). If you get the medical all clear I think I would find a good sports physio to work with you for a bit, if you can afford that.

I agree Tom Morrison is good and I'd also look at Pilates to build up strength slowly and safely (some physios are also Pilates trained).

Among my gym mates, it isn't that uncommon to pick up injuries and niggles from non-exercise things - you don't warm up, you might twist at a funny angle to lift a box, try something new with load etc etc.

Agree with pp, this doesn’t sound usual, definitely seek medical advice.
I have hypermobility so suffer from a lot of injuries but not as frequently as you unfortunately do. I have to strength train the muscles around my weaker areas to help support them (e.g muscles above and below problematic knee).

Thank you.

I'll look into pilates too. I've never tried it.

As I said in my OP I have tried working with a sports physio, but stopped as it didn't seem to make a difference to whether I got injuries or not.

I mentioned it to GP as part of a conversation about my weight and she was sympathetic but didn't seem particularly concerned and just encouraged me to get moving slowly. But we were more generally focused on weight as that, along with my blood pressure and sugar levels have crept up in recent years. If the pilates and an mobility work don't help, I'll go back and see if she has suggestions if I ask about it specifically.

Similar to others, if not a medical thing then mobility/range of movement type exercises. There's variations of pilates, so don't assume all classes are the same as the first one you try. Ditto yoga, there's a variety of types. Given the injury history, I'd suggest small classes, maybe even some individual ones, for extra attention.

For everything, warming up & cooling down is good and so is recognizing and responding to minor pains. Once, I really hurt myself trying to carry on bouldering despite minor pain at the start of the session. I wasn't able to run for the bus home, and the next day I struggled to get out of bed. I wasn't walking properly for about a week. If I'd stopped after the initial signs, I'd have been fine before bedtime. All for the sake of not wasting a tenner, I'd probably have gotten a refund if I asked 🤷‍♂️

Whatever the class, chat to the instructor about your history, so they can suggest adaptions. Also, consider how far your pushing yourself and listen to your body instead of trying to keep up. What you can do might vary from class to class, and that's fine, don't worry about anyone else in the room

How stressed are you? Normally rushing if you have dcs? Have you a defined warm up routine that works through all the major muscle groups before exercise. It should take 5-10 minutes and can't be rushed.

I'm 60 and since being taught this as part of a martial arts class I've been injury free. (fingers crossed). I run twice a week, usually cycle at least once and practice karate which involves a lot of stretching.

Pilates, yoga or a basic martial arts class that focuses on slow movements and developing core strength & balance, rather than speed, should help.

Ah, apologies, OP. Your original post said physical therapist - I hadn't clocked that that was the same thing. I would say physios vary a lot though.

I got into Pilates when I was rehabbing a shoulder injury some years back - my physio recommended that rather than yoga. It grew out of rehabilitative practice so that is the focus. I found it very useful in teaching me about healthy movement patterns in a slow controlled way while rebuilding my strength. I strength train quite seriously now and use what my physio and those Pilates classes taught me all the time. Not been injured since which may be good luck but the youngsters I train with have been (I'm mid 50s)....

You do need a good teacher though.

And good luck! It must be so frustrating!

Start with clinical pilates. It is smaller groups so the instructor will be able to support you. Be honest if things are niggling in these sessions. It is more expensive but worth it in my view
Tom Morrison keeps popping up in my SM and I am interested in what he is doing.
Swimming would be another suggestion as the water will support you. Either laps or a water aerobics class.

Thank you all for the suggestions. I’ll look into what’s available locally and try and take things very slow. If that doesn’t work I’ll head back to my GP and hassle her!