I run into a lot of people nursing injuries, or limited by joint issues. Unfortunately, as soon as someone is injured they often quit exercising altogether – but there is hope! It’s called a stationary bike.
If you have ever been to a rehabilitation center, you know physical therapist rely heavily on Stationary Bikes. It gets the patient’s joints moving without extra weight on the joint, it’s safe (less chance of falling off a bike than a treadmill) and it exercises the heart and lunges.
If you are unable to do weight bearing exercise (like walking, running or doing the elliptical), using a stationary bike is a great alternative – IF you use it right.
Here are 4 ways to peddle your way to fitness success.
1. Learn proper set-up. Have you ever seen a big person on a little bike. It looks ridiculous doesn’t it? Well, it’s not just silly looking, it’s dangerous. Before you begin your workout, adjust the seat where your legs comfortably stretch out to reach the peddles. When your leg is stretched out all the way, your leg should only have a slight bend without locking the knee out at full extension. If you are bike shopping, don’t cut corners just to save money. Cheap bikes often are tipsy and not as comfortable. Your health is worth the investment. Look for a wide base, comfortable seat, heart rate monitor, built-in workout programs and sturdy framing to make your workout more enjoyable.
2. No coasting. Many people get on a bike like they are going out for some kind of joy ride instead of actually working out. They peddle slowly, as if that is going to do something miraculous. Maybe it’s because they are comfortable. With recumbent bikes these days, bikes have nice cushy backs on the seat and even arm rests, so no wonder you may start yawning! You can’t coast your way to success. Ride like you are going somewhere.
3. Peddle with purpose. I see some people hop on the bike and mentally leave the planet into some far off land. If you want your bike exercise to change your body, and your health, you need to have a gang plan. Many bikes, like the NordicTrac GX 3.4, have built in workout programs. The GX 3 actually has 23 programs to choose from, so you could practically have a fresh new workout every time you ride throughout each month! If your bike has programs, USE THEM! Don’t just peddle at your own pace, use the programs to train and challenge you.
4. Track your heart rate. Your heart rate is the most accurate way to determine how hard you are working. First, find out your maximum heart rate (220 minus your age). Then, multiple that number by your desired target heart rate. 60-70% for beginners, 70-80% for intermediate training and 80-90% for advanced training. Interval workouts are even more effective for fat burning and conditioning. Interval workouts are when you exercise at a high peak of 80-90% of your maximum heart rate, followed by a recovery period at a lower heart rate. For example, 1 minute at 80-90%, followed by 2 minutes at 70-80% for a high intensity workout, or 2 minutes at 70-80% of your maximum heart rate followed by 3 minutes at 60-70% for a moderate intensity workout.
Earlier this year I developed tendonitis in my left ankle. It was so bad, I not only had to stop running, I couldn’t even walk. I went to Total Health Vero Beach for therapy, and slowly but surely it started improving. Well, after something like that gets you down, needless to say, you are a little scared to jump back in your running shoes.
with both feet.
In the last month I have a done a few short “test runs”. So far, so good, although I still had a little twinge in the ankle following the runs so I continue to be cautious – knowing that I could irritate it if I wasn’t careful and be right back where I started.
So you can understand how hard it was to hear that a bunch of peeps from our gym were going to run, what we Veroites call, “the loop” – a 5.6 mile run that goes over both our two bridges (our only real hills in our town) over the waterway to the beach. It’s a great run! It’s scenic, it’s fun, and I didn’t want to miss it! So, I decided I’d just do what I could, and if my ankle started acting up, I’d just turn around, slow down or walk if I needed to.
To my surprise, I had literally no pain. I was running in my Reebok DMX Sky running shoes which have a ton of cushion and support. I honestly think that helped a lot. I typically wear a minimalist “barely there” shoe that’s pretty flat but, since my injury, I’ve felt I needed more of a lift in my heel, as well as more cushion for a softer impact. So far, I’ve only tested my runs in this shoe and I’ve experienced no pain while running. (below i’ll talk about post-run injury prevention)
As we reached our halfway mark, overlooking the pretty water, enjoying the view, I was not just on top of the bridge, but I was on top of the world! I had no pain, I felt great and, I was ready for the next half of the run.
(This was the view at the top of the bridge. The water was like glass – just pure beauty!)
So off we went! I was SO excited! I ran the whole 5.6 mile loop without stopping (except to take these pictures! ha!) WOOOO HOOOO!
As finished up our last few steps and approached our cars, I looked at my running app to check my pace, distance and all that jazz, only to find my app quit tracking my run at 2.9 miles! Ughhhhh!! DARN IT!! Since my running app and Jawbone UP app syncs with my LoseIt app, I get super bummed when I miss out on a posting calorie burned or increased activity of any type. It almost gives you that feeling as if you didn’t do it unless you can see it, sync it and share it. lol
It reminds me of this silly facebook cartoon I’ve seen floating around facebook. I know I’m not the only runner in the world that has these silly technical error moments. However, I’m so thankful for all the fitness toys, and social media, made available today because it holds us accountable, gives us clear goals and makes fitness more fun.
For those of you runners who have had this happen to you, I made this graphic for you! ha 🙂
Post Workout Injury Prevention Tips
Sometimes we feel great DURING our workout, but pay for it LATER. Here are a few tips to prevent pain and problems that can slow a runner down.
6 Tips to Fight Injury
2. Manage swelling. If you feel you are the least bit swollen, ice the area religiously. If you can control the swelling, you can control the pain. The problem is, people HATE to ice. No one likes to be cold – and ice can be downright painful. I use these Hot Socks to keep me cozy. They really helped me endure the ice and make it a lot more comfortable.
3. Stretch. Now that it’s 2 days after my run, I can begin to feel my ankle tightening up due to tight calves and achilles. If I want to prevent issues, I need to keep those muscles and loosey-goosey. This is going to be key for me if I want to run on a regular basis again. Most injuries are due to tight or weak muscles. I am SUPER tight, so this is something I really have to work on. Here is a good video on how stretching can prevent (or help heel) common foot issues. These are the stretches I do that also help my ankle.
4. Listen to your body. Allow your body to recover before you beat it up again. Don’t rush things. It will be tempting to want to jump right back to your old routine, but going slow at first can prevent you from having to stop completely.
5. Don’t stop rehab. Most people quit rehabbing their injury when they quit hurting. The same way we shouldn’t wait until we have a bad injury to stretch or ice, we should continue the steps that helped us to heal as preventive measures too.
6. Consider your footwear. If you started having problems suddenly, think of what changed. Was it new shoes? Is it old shoes, and time for new shoes? For me, I believe it was going from a shoe with a greater drop to a flatter shoe (which I loved, but I don’t think they loved me). Most running shoes raise the heel 22-24mm off the ground while lifting the front of the shoe only 10-15mm off the ground. They call this ratio the “drop”. This tiny difference was enough to add more stretch in my Achilles, calves and surrounding ankle muscles/tendons with each repetitive step. This doesn’t mean I can’t go back to them, but not until I stretch more and get that area more flexible. Personally, I believe this also has a lot to do with wearing heels all these years – and then going to running practically flat-footed. So, this reinforces my need to stretch.
NOTE: Often times I say that running injuries can be due to shoe choice – but I don’t just mean poor shoes, I mean not the right shoes for YOU. Just because I love a shoe, doesn’t mean you will too. Reebok recommends rotating between 2-3 pair of shoes to avoid damage due to repetitive action.
CLICK HERE to Learn More About Choosing the Right Show for You
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
My mom recently shared something with me that I think many of us can learn from. She was nice enough to let me share her story with you in hopes it could help others – and I’m sure it will.
“Over the past couple of years, I had noticed that my legs seemed weak, and the range that my legs could bend, and still be strong, was diminishing. For example, getting out of a low car, standing up from the bath tub, and even getting up off the potty was becoming a challenge. I couldn’t even squat from a standing position! This was a girl that played softball for years and could once do a split to catch a ball and keep my foot on first base!!!
I realized that I was using my arms to help me push my body up (which I’ve been working out so I had the strength to do it) and not relying on my legs. I was working legs out too….but not from a complete squat. It dawned on me that I was ‘giving in’ to old age weakness – and I needed to do something about it.
The first thing I did was ‘confess’ to Tom (my husband and training partner) that I felt I was losing strength. I knew this would hold me accountable in doing something about it. The second thing I did was decrease my weight on my legs workout so I could go much deeper, even if I only pressed the bar or rack, and not weights. After implementing this in the gym, and after only 1 week, I noticed a HUGE difference! I began making myself use my legs more (getting out of the car, tub, etc), and after only doing this for about a month, I feel like I am 80% better!”
Strong and Weak
My mom was not weak. She was piling plates on the leg press, but she wasn’t working in a full range of motion. As a result, she was only using the strongest part of her legs, and avoiding movement where she was weakest, like a deep squat. Her strong muscles were getting stronger, but her weak muscles were getting weaker. Finally, it started affecting her daily living. Many people would just give in to the weakness and start catering their life around that weakness, like installing a handicap bar. But my mom was NOT going to go there! Instead, she decided to fix the problem, not mask it.
Cause and Effect
When we squat, or leg press, people may only go to where their knees are at a 90 degree angel. Of course, when we squat down to pick up something, or get up off the ground, we aren’t always starting at a perfect 90 degree angle – but are often starting off well below 90 degrees. Unless you are purposefully strengthening those muscles, they will get weaker as you age.
In my mom’s case, I believe she started avoiding a deeper squats and deep lunges after injuring her knee a few years ago. Instead of reducing weight and increasing range of motion to rehabilitate the knee, she continued lifting the same weight, but just decreased range of motion. However, the best plan of action is to focus on strengthening your body for full range of motion. It really doesn’t matter if you can squat 500lbs if you can’t get up off the toilet. Our quality of life greatly depends on how we move daily, not how we move in a controlled area in the gym.
Daily Living Activities – Then & Now
When we were young, we would sit in a squatted position for long periods of time (and look at the great form on this baby! Nice posture kid!). However, as we age, we tend to play on the floor less, and don’t utilize those muscles as much. And, weight gain can make squatting even more challenging. So, as a result, we shift from bending with our legs less, to bending with our back more. If the gentleman in the above photo was younger, he’d likely squat down to pick something up. But, instead, he chose to bend with his back. It’s this type of repetitive behavior that trains the body to work around weaknesses.
Luckily, my mom is a fighter and recognized the warning signs. I’m sure, at first, it didn’t compute why she would be so weak, when she seemed so strong at the gym. But, after we talked through it, it all made perfect sense.
This is why functional training is so important. We need to perform exercises that closely mirror our normal daily activities, and we need to be sure to move safely in a full range of motion as long as our body will allow it. Although my mom does have some knee issues, she was able to successfully improve her range of motion by simply reducing her weight significantly.
Morale of the story. Mom says, “Don’t give in to weakness. It isn’t ok to compensate on the muscle maintenance that we need to have to live a quality life. Listen to your body—it WILL tell you what you need.”
Yesterday I was driving across the parking lot at our gym and I had to slam on the breaks to avoid an overweight man on a mobility scooter zipping across the parking lot. This was in an area that homeless guys tend to hang out, like the guy who uses a knee brace and crutches as props for his begging corner – but that guy can’t seem to remember which leg he keeps the brace on. Anywho! Back to the scooter guy. How many people do we see on scooters who can actually walk?
While I whole-heartedly believe there are people who need a mobility scooter, I can’t remember the last time I actually saw a handicapped person using one who actually was not able to walk. I know they exist, but I believe these aids are hurting people more than helping them.
Maybe they start off using them because of an injury, or to help them be a little more mobile. But, it encourages more laziness and dependance – which can lead to even more weight gain. I believe that’s why we end up seeing so many heavy young people on scooters. It just becomes easier to use the scooter – and the more they use it, the more muscle strength and stamina they lose.
Scooters are an electric crutch that someone can get stuck with if they aren’t purposefully working hard to get away from using them. Of course I’m not suggesting that it’s going to be easy for these people – it will take work, but in most cases it’s totally doable. Unfortunately, we live in a world full of conveniences that have taken away one of the best exercises known to man – walking.
It used to be, that if you had to go to your neighbors, you’d walk – not drive your golf cart 5 houses down. Our neighborhood is relatively small. Houses are built along a 1.4 mile road that circles a lake. It literally could take me 5-8 minutes to get to the opposite side of the neighborhood on foot. Yet, jumping in the car is the knee jerk response when I’m going to the tennis courts just a half a mile away.
We realized just how spoiled we are when Steve did Fat March, a walking show for weight loss reality TV on ABC. Even when they were off camera, we walked pretty much everywhere if we wanted to go out to eat or hit the mall. I remember looking for a gym while visiting and calling around to see what was close by. When I found a gym about 2 miles away, the reality that I had to walk there sunk in. Of course it’s not like I can’t walk 2 miles, but I already missed being able to jump in the car and get there quickly. Steve laughed because, by that time, he’d already walked several hundred miles – what was 2 more!?
Although increasing your activity shouldn’t replace a purposeful exercise routine, it sure as heck is an important part of maintaining a good quality of life. If you don’t want to be stuck in a scooter when you are 70, you need to stay on your feet as much as possible when you are 40.
Impatience Makes Us Fat
I think the major problem with Americans today is we are always in a hurry. We don’t want to spend 10 minutes walking somewhere when we can get their in 2 minutes if we drive. Our impatience makes us lazy and it reducing activity. If cars weren’t so darn easy to jump in and out of, it would be much different. Even in the horse and buggy days, it might have been just as much work, and take as much time, to saddle a horse than it was to walk. So even then, walking was probably a smart option. Now we’ve gotten so smart we are acting dumb. We aren’t as aware of how our convenient and fast lifestyle is affecting our health and activity.
This blog is NOT to dump on people who use scooters. It’s not to judge anyone for where they are in their life. It is to ENCOURAGE people to NEVER give up on doing everything you can to have the BEST quality of life possible. Whether you can walk, but can’t run – or you can only walk with a cane. I just never want anyone to give up on their dreams of staying mobile and healthy. Even if you are completely healthy, it’s my hope that I can make you more aware of ways to protect your health and mobility. Here are some tips. Pass it along if you think they may help others. 🙂
A Dozen Ways to Increase Activity Throughout the Day
2. If you are going out to a nearby place to eat – walk, don’t drive.
3. Walk to neighbors and save the golf cart for golf.
4. Take walking tours while traveling.
5. Avoid taking a cab when downtown in big cities.
6. Skip the elevator and take the stairs as often as you can.
7. Don’t take a grocery cart, just out of convenience. Use your muscles and carry a basket when you can.
8. Walk your dog instead of just letting out in the back yard.
9. Trade sitting and drinking coffee with a neighbor or friend for a nice walk. Walking is one of the best ways to get exercise and catch up with a friend.
10. Choose restaurants that are near fun places to walk, like the beach, parks, downtown shops and the mall, so you can take a walk after dinner with your date.
11. Don’t enable loved ones. Dealing with someone who is handicapped is touchy. Although you want to be sensitive, you also need to hold them accountable and encourage them to stay active.
12. Stay active when you get injured. One of the worst things you can do is allow an injury to get you down. A few months ago Steve tore his MCL, medial meniscus and IT band. Although he can’t walk without a limp, and he can’t run, do kickboxing or BCx Boot Camp, he can do the bike and elliptical. He even does legs – carefully. It’s scary, but you have to stay active to rehabilitate injuries.
ENCOURAGEMENT: A Man Who Didn’t Give Up
WALKING WORKS: Steve’s Memory Reel from ABC’s Fat March:
WHAT DO YOU THINK?
What’s your take on obesity and scooters? Do you know someone who beat the odds and lost the cane, chair or scooter wheels?
I’ve heard every excuse in the book:
“I have bad knees.”
“My feet hurt”
“I have weak muscles”
“I suffer from sciatica”
“I have a bad case of Plantar Fasciitis”
“I have arthritis”
” I am too old”
“My body hurts”
Most people think any one of those things are a pretty good excuse to get out of “P.E. Class”, but what if you had ALL those problems? Gail Griesemer does. Born with Spina Bifida, Gail has damaged nerves and muscles that prevent her from walking, much less exercising – or so you would think.
If you come to Max Fitness on a regular basis, you’ve probably seen her rolling her wheel chair down the side walk and back, doing laps for her trainer, Jack Harris. She works out on weights to strengthen her upper body and, despite bad hips, ankles that are surgically fused together, and no feeling in her feet, she even does walking exercises to strengthen her legs. If that wasn’t impressive enough, she also takes yoga. Yep, she attends yoga classes regularly to keep her body flexible and her mind stress-free.
Gail refuses to roll over and let her body tell her what she can and cannot do. There is no one to motivate her. No one to pick her up and take her to the gym. There is no one making her do this. Gail decided she HAS to do this to be as physically fit as she possibly can. If she wants the best life possible, she knows this is what she has to do – and it’s likely, she’s not much different from you.
Whether you battle fat or bad joints, you have your own set of issues. We all do – AND, there is no one that will make you do this. YOU have to do it. YOU have to decide you are worth it. YOU have to keep showing up day after day – not because you FEEL like it, but because it’s what you MUST do to have the BEST LIFE you can have. No one can do it for you. Maybe you’ve been making excuses for a long time to help release yourself, and let yourself off the hook. Well, I’m putting you back on the hook. I’m not letting you believe that it’s too late, you’re too fat or too out of shape. I’m not going to let you say you don’t have time or can’t afford it. All your excuses are lame in comparison to people like Gail.
If you’ve been a victim of a self-inflicted pity party, STOP! Quit feeling sorry for yourself, and get off your butt and get to the gym! Remember Gail, and remember if she can do it, you can too.
Look for her story in the YourNews section of the Press Journal this week for more inspiration and motivation. Thank you Gail for letting me share your story and for inspiring everyone around you. We are so thankful for members like you who make a difference! Join Gail at Max Fitness Club to start your fitness journey today!
Do your knees ache? Do they hurt when you run? Do your knees get in the way of a good leg routine? Before you go off running for the operating room, your knee pain could be something a lot more simple than you think.
One popular reasons people (especially runners and fitness newbies) struggle with knee pain is because our leg muscles are out of balance. As tight muscles play tug-a-war with your knee cap knee cap, and your apposing weak muscles are losing. This cause the knee cap to float out of place – resulting in poor knee tracking and a lot of discomfort.
Steve explains how to correct the problem with a couple of simple exercises:
3. Ice & Rest:
Rest is crucial to allow for healing
Ice is essential to reduce inflammation (15 minutes at a time, as often as you can)
More Injury Prevention Blogs
If you’ve ever stepped out of bed in the morning, only to find you barely could walk across the floor without this crazy sudden heel pain, then you may have Plantar Fasciitis. Typically, as you continue to walk, the pain will let up – but don’t be fooled. This problem will only get worse if unattended – and could potentially turn into a bone spur.
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Pain or injury may not be an option, but recovery is.
I was talking with a member of our gym who was having some health issues last week. She was extremely discouraged about what she believed to be the inability to workout due to her latest ailment. I could see despair in her eyes. In this particular case, the only exercise she knew to do was the bicycle. This was extremely difficult for her to accept after many years of exercising and taking aerobics classes. She was basically ready to give up.
So many people allow an injury to set them back for life. Instead of slowing down, or changing up their exercise plan to work around their issue, they just quit. Quitting isn’t an option.
The thought of my member’s discouragement rocked me. I wondered how many other people have had the same thoughts and problems but didn’t ask for help. It is easy to use an injury or health problem as a good excuse to quit exercising. In my experience, most people really honestly believe they have no other choice but to give up.
If only the general public knew there are ways to work around health issues – and even improve them. Many times there are specific exercises which can help someone recover, or at least better cope, with their condition – ultimately improving the quality of their life. If this wasn’t the case, physical therapist wouldn’t exist.
Know Limits = No Limits
In this member’s situation, there were still plenty of exercises she could have done. Often times, even someone bound to a wheelchair can still do some type of exercise, working around their limitations. We have a member who comes in regularly, in her wheelchair, to train with one of our trainers. He has her doing laps down our sidewalk, and numerous other exercises, to keep her heart and lungs strong and her active body as fit as possible.
Unfortunately, when our body begins to break down, we mentally break down. We quit believing in our own ability to perform – or even survive. We allow our own doubts and lack of knowledge to dictate what we think we can and cannot do. When we experience pain, we are afraid to try anything in fear of making things worse. Ironically, the reality is there is even more risk in giving up and staying sedentary.
I am here to tell you fitness believes in you. I believe in you. Let me encourage you. Even if your body gives up on you, never, never, never give up on your body.
6 Stretches to Relieve Common Aches & Pains
1. Quadriceps Stretch – Helps relieve knee pain
2. Hamstring Stretch – Helps improve posture while sitting and low back pain
3. Buttocks Stretch – Helps relieve sciatica and leg pain
4. Calves Stretch – Helps relieve pain from plantar fasciitis (heel pain)
5. Chest Stretch High – Helps reduce back and shoulder pain due to forward posture
6. Side Neck Stretch – Helps improve neck pain and tightness
They Never Gave Up – When there’s a will, there’s a way
Most of us will find our ailments are small compared to these success stories:
Aaron ‘Wheelz’ Fotheringham (has spina bifida and has been in a wheelchair since he was 8 years old)
Jillanna “Mel” Curry, 49, who has won both gold and silver medals in United States Tennis Association Wheelchair Tennis Championships (lost her leg after discovering blood clots
Nadya Vessey had a mermaid tail crafted for her so she could swim after having both her legs amputated.
Bob Siudak lost leg to cancer.
Catherine “Cat” Hammes, 45yr old woman lost her leg in a motorycycle accident
Amy Purdy had less than a 2 percent chance of being diagnosed with Bacterial Meningitis. After losing both legs, getting a kidney transplant, and battling other life-threatening health issues, Amy pledged to move on and attain goals even people with 2 legs struggle to achieve.
Now what’s your excuse?
Reserve your spot in our Free Pain Prevention Educational and Interactive Workshop: Tuesday, February 28th at 11:00am with Steve Pfiester at Max Fitness Club, 970 14th Lane, Vero Beach, Florida 32960. Call 772-778-7867 to make your free reservation and walk away with more hope and knowledge.
Subscribe to my blog for more health, fitness and pain prevention tips.
When I started jogging a few years ago, it was a shock to my system. I quickly discovered my body much preferred a brisk walk over running. I had never felt that out of shape before. Although I was lifting weights and occasionally doing the stepper or elliptical, my body wasn’t used to jogging and it let me know it quick! My hip ached, my knees throbbed, and my muscles were incredibly sore.
Even though most of my body adapted to the new routine eventually, my knees took a little longer to improve. Believe it or not, it was a simple fix – all I needed to do was stretch.
I am sure this may sound odd to some people. I mean, what in the world could stretching a muscle do for a joint? Well, plenty! You see, my leg muscles were really tight, especially my quadriceps (thigh muscles). Since these tight muscles attach to the patella (the knee cap), tight muscles were most likely the cause of my discomfort.
If you gently stretch the leg muscles, you relieve the tension on the kneecap, allowing for proper knee tracking. The only drawback is you have to be patient and consistent with your stretching routine. You can’t expect your muscles to loosen up after just a few stretches. With increased activity comes increase tightness, so it’s something you have to do often.
I had to stretch several times a day. I would even stop and stretch in the middle of my run to help get me through my routine. Eventually, my knee pain completely went away. My two miles of limping turned into a four and half mile pain-free jog thanks to a few simple stretches.
While there are many reasons for knee pain, tight leg muscles are often the culprit, especially if you just started noticing it after increasing activity. Unfortunately, many people quit an exercise program due these new aches and pains, thinking their body just can’t handle it. My knee pain could have easily, and literally, stopped me in my tracks. Instead, I didn’t give up and I’ve been running pain free for 9 years.
When it comes to knee pain, the solution maybe easier than you think.
(photo from http://www.mediahelp.org)
Pain is a very powerful thing. It can change your attitude, bank account, happiness, focus and entire lifestyle. Although you may not be able to completely control the actual pain itself, you can often control what causes it.
Poor posture is responsible for a large majority of neck and back problems. People hunch over the computer, and slouch on the couch for hours. After extended periods of time back muscles begin painful spasms, which pull on other muscles and vertebra. Before you know it you’re running to the doctor for help.
Here are 5 simple tips to becoming pain-free: Read the rest of this entry