So I have been working out to my cathe dvd's for 15 years. I have always been what I considered advanced, never needed to modify, and was in the best shape of my life until 2 mo. ago. I am only 53 and have developed arthritis in my knees, back, fingers and feet. My rheumatoid factor is negative, so it is all osteoarthritis from wear and tear. I always thought exercising would keep me from developing arthritis, or at least keep it at bay until later in life, as it is a familiar trait in my family. I tried swimming but it hurts my knees, any cardio bothers my knees even biking. I am doing UB wt lifting but am starting to notice some shoulder discomfort. Anybody else have any issues similar that could give me advice as to what works for them. I really don't want to loose all that I have worked so hard for all these years. I recently started doing yoga again which is ok, but I don't get the "endorphin" rush I get with cardio. Any suggestions will be helpful.
Thanks,
Katie
There's a lot of different options that you could try out. I have some OA in my right hip, a fair amount in both knees, some in my hands, and a tiny bit in my right ankle. (I'm thirty-four years old, but OA runs in my family.) I also have fibromyalgia, which certainly adds to the "fun". :s I have to keep my workouts really well-balanced. Mixing up the cardio- not all step, all the time or lots of high-impact every single time when it comes to cardio (fun as that is). Cardio three times a week, four max. I have to balance fast-paced, metabolic-style workouts with slower, old school weight-training that includes more rest periods. If I do the three Gym Style workouts in a week, for example, that's generally all the weight work I do for the week. I may add in more core training and perhaps another day with floorwork for the legs, but otherwise, three GS are plenty. I do ten minutes of stretching a day or so on average, but when I start doing much more, I'm heading into dangerous ground. I already have a flexible body genetically, less joint stability by nature (very common with OA-prone people), and I cannot handle loads of stretching day after day. I do concentrated core training three times a week. More than that...back and neck pain. Alternating strength workouts for the lower body that are based more on barre or floorwork (and that target the smaller muscles) with ones more focused on standing, barbell/dumbbell work is best for me. I have to train my hamstrings, medial glutes, adductors and abductors a LOT with floor and bridge exercises to prevent knee pain, for example, because I have legs that hyperextend a lot at the knee naturally. I've never lost ground by switching up my training like that. It's when I let things slide that I know are my personal weaknesses, or let things get out of balance that I get into trouble with pain.
Like some great people pointed out to me on the forums here, working out less may seem counterintuitive, but training less can actually create better results. A great body is built during the rest period after a good workout, not during the workout itself. I have to check myself frequently to be sure I'm not overtraining. What that line in the sand is for everyone is different, but when I exercise more than 60-70 minutes a day, 5 or 6 days a week, I know I'm going to be crossing my personal threshold into pain territory. I don't necessarily like it, but I'm learning to honor the limits. Fresh or jarred garlic and a solid dose of anti-inflammatory herbs or spices - turmeric is the BIG one that helps OA - can also help in a major way.
Are you taking any supplements or medication for the OA? The jury is still out, but a glucosamine/chondroitin/MSM supplement like Osteo Bi-Flex has helped a lot of people. I notice a difference when I take it. It isn't cheap, but a good brand is worth it. Some people like fish oil, flaxseed oil, or chia seeds for a healthy fat source. I like an extra-virgin coconut oil supplement myself. Great for the hair and skin, too! Nutrition becomes more and more essential as we age. I simply cannot get away without fueling my workouts properly anymore, and recovery demands top nutrition. Getting enough high-quality vitamins, minerals, fats and protein in your diet are essential. Whenever I get lazy about eating enough protein, do I ever pay for it! Eggs, chicken, soy-free protein powder, and extra-virgin olive oil are huge staples for me. And cutting out sugar is big...honestly, when I cut out chocolate alone, I noticed a major difference in joint pain relief. I don't know how or why sugar and arthritis are related, but I'm not the only one who has found this to be true for them.
Hot or cold packs, saunas, massages, hot tubs, an aspirin here or there...those can all help a lot. Sometimes it's the little things we do or don't do that cause the biggest issues. Sometimes it's things that seem trivial, or things we think we should be able to overcome if we "just got fit enough". Shoes that aren't the greatest come to mind immediately (a problem many of us on the forums run into constantly these days, it seems). Flooring we work out on that's not optimal for joints in the long run. And so on. Look at one or two things at a time that you can alter for a trial period, experiment and be willing to change your exercise plans, listen to your body...you won't lose your fitness level if you continue to do something every day, even if it seems "way too easy" by old standards. There are lots of ways to work around and with OA.
