Getting back to exercise

[Wafflesandcrepes]

I’ve been back into exercise for 4 months now doing Parkrun every Saturday and Pilates (on the reformer) every Sunday. Struggling to fit in anything during the week unfortunately. The problem is that I’m constantly hurting pretty badly from somewhere: ankle, knee, lower back (sciatica)… I’m 48 next month which might be part of the reason, I guess. Any ideas what I could do to try and get fit again without it interfering quite so much with my life? Thank you.

Early morning is my only advice. I go to 6.30 classes before work to get it done for the day as I can never make myself or find time to go after. You soon get into a routine (although I do go to bed before 10, ideally 9.30! 😂)

It’s actually the pains I get which is standing in the way. It’s not normal muscular pain which one gets after exercise - it’s proper injuries like sciatica currently. Just wondering if running is too much on my body. And perhaps Pilates too.

I'm 56 and do karate (as I have been doing for the past 21 years) and the 3 of us who are similar age always joke about how our bodies always 'have' to have a random ache or pain- I had a painful elbow for 6 weeks doing nothing more than what I've always done- so it might just be age. But probably more likely is that your body needed a gentler reintroduction to the exercise, and also that you're not warming up properly and /or need new trainers (for the Parkrun).

Getting older has many great aspects, but being able to jump straight back in to vigorous exercise with no after effects isn't one of them.

Thank you, both! I think you’re right, Shodan. It all seems to be a bit too much for my poor old bones. I thought 1:1 or 2:1 Pilates would be perfect for me but even this is proving too much… I’m literally at a loss as to what to do…

Any ideas to ease my body back into exercise in a gentle and healthy way?

I confess, I know almost nothing about Pilates, but my go-to for easing back into ramping up the exercise is brisk walking (enough to break a bit of a sweat, but less harsh on the knees). Also, as dull as it is, daily stretching.

I've started lifting weights, which (to my surprise) I found I really like. It's quite meditation-y and supposed to be very good for women our age (taking a bit of a liberty with 'our' there, given that you're nearly a decade younger than me!) Might you fancy that?

Or swimming is gentler on the limbs. I don't like swimming, but many do 😁

Pilates will be good. Running probably not so much though

Could you do something like cycling, walking, swimming, rowing instead? Less pressure on your joints

I can't run or even power walk without my knee hurting me. I find the cross trainer so much easier on the joints while also being a good workout x

I'm tackling exercise again too, after repeated injuries over the past 5 years which each take 6 months + to heal. My suggestions would be - find a personal trainer and tell them your injuries and they can help you build back up the strength you need to protect you from further injury. I also saw a physio pretty regularly until the injuries were under control.

im starting back gently with aquarobics, swimming, yoga. Then my plan is to build up more strength training.
My injuries basically all seem down to menopause unfortunately.

Get strong. Then your body is more resilient. Running (without also getting stronger) isn’t great for the body. I’m much much stronger than I’ve even been and my body feels way better. I also see an osteopath every couple of months to keep on top of stuff, prioritise sleep, nutrition and hydration to support the getting strong. But it’s having the stronger body that makes the difference. I used to have problems with posture that would then feed into other pain, and I can now see I never had the muscle there to fix my posture.

I’m 45 and had the same. I was running on the treadmill and that was fine but road running made my back really bad. I totally stopped running & did Pilates for 3 months alongside lots of walking. This helped & I felt ready to be able to do more. I’ve just started at a gym that does circuit type sessions and it focusses on cardio & weights. I’m only a week in but my back has been fine….a bit better even.

Thank you for all the advice. Latest pain - bad lower back - is due to weak glutes apparently…Physio has offered to take me through rehab - twice a week sessions etc… I’m going to ask for a second opinion and get going. He didn’t have any red flags around running or Pilates at this stage.

Calisthenics and rowing would be good for strength and cardio.

I’ve got to admit that I had to google calisthenics. Looks fab! Thank you.

I’ve had intermittent sciatica for 20 years, and originally it came from a prolapsed disc at L4/L5 level. I was told by the orthopaedic consultant to never take up running as exercise it’s far too much impact and pressure on my spine.

I eventually ignored the consultant and did three short runs of 10-15 mins and it caused further damage. I know your causes are likely very different it please re-think running with sciatica - there are plenty of other less high-impact exercises and sports that you could do.

So I’ve been told it’s not sciatica but “just” a nerve being compressed by tight muscles in my lower back…

I’m not enjoying getting older!!!

I got back into exercise a year ago - I used to do lots of cardio, aerobics, step etc back in the day. At our age it’s strength that’s key and you can work round aches and pains doing that. I find any running brutal on my body now

I think the thing is you have to do stretches - Pilates type - every day. I thought once a week was enough! not so said the physio.

I'm 56 - 2 years in to taking exercise up properly again - and my back has never felt better. I can feel it twingey on days when I haven't exercised. And my sciatica type pain has diminished.

I joined a gym to do weights (2 or 3 times a week), Pilates once a week - and I walk a lot more than I used to. I go to the gym in the morning before work.

I got a sit/standing desk for work too and I try not to lounge on the sofa at night.

I still ache from they gym and times - I'll not lie - for the first month - I slept like a top, was knackered and ached all the time.

I’ve found that getting my gait measured and getting the right trainers helped with back and knee pain. Doing leg day at the gym on the machines - leg press, adductor, abductor etc also really lessens the pain.

I have a nerve compressed due to piriformis syndrome. It does make exercise tough. I still run but it definitely triggers it (despite physio, stretching, sports massage, weights, Pilates). But I love running so…