So you've completed your rehabilitation from an injury, completed physical therapy and still do not have a wide-range of motion. You're out there on your own, without a program, yet, you are looking to re-gain that pep in your step while gaining a full range of motion.
So what now?
Sabrena Newton is a fitness professional consultant, exercise physiologist, trainer and author for the American Council on Exercise. ACE is a nonprofit organization that works towards enriching quality of life by means of safe and effective physical activity.
Newton was online Tuesday, Jan. 25, at 11 a.m. ET to discuss fitness injuries and getting back into the groove.
A transcript follows.
Editor's Note: Washingtonpost.com moderators retain editorial control over Live Online discussions and choose the most relevant questions for guests and hosts; guests and hosts can decline to answer questions.
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washingtonpost.com:
washingtonpost.com: Good morning. We would like to welcome Sabrena Newton, fitness professional consultant, exercise physiologist, trainer and author for the American Council on Exercise to talk about getting back into the groove after physical therapy and fitness injuries.
Sabrena Newton: Good morning everyone! It's a pleasure to be with you this morning. I'm ready to answer your fitness questions!
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Colesville, Md.:
For seniors with osteoarthritis, are water exercise (H20 aerobics, deep-water running) and stretching sufficient in light of the new guidelines?
Sabrena Newton: Warm water exercise is still one of the best modes of activity for seniors with osteoarthritis. The buoyancy of the water helps relieve pressure on the joints and the warmth of the water helps to increase circulation, and therefore oxygen and nutrients, to the joints. Just remember to decrease your intensity if you experience a flare-up or if you have joint pain that lasts for more than 2 hours after activity.
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washingtonpost.com:
So how much exercise is too much? Feeling the pressure of the latest dietary guidelines that suggest 30-90 minutes of exercise a day? You're not alone. Join us Thurs. at 11 a.m. to chat with the Moving Crew on excessive exercise.
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Baltimore, Maryland:
Hi! I am a proud mom to a healthy baby boy. I have returned to work after a generous maternity leave and began exercising during lunch breaks. I am (slowly) jogging for 20 minutes followed by stretches and some light weights. My shins recently have begun to hurt. A sharp pain down the front bottom half of my leg. Are these shin splints? Should I see a doctor? Are there any stretches I can do? Please help, I really want to get back in shape but it hurts to run. Thanks!
Sabrena Newton: Good morning! It does sound like what you're experiencing is pain from shin splints. This typically occurs when an individual returns to physical activity or starts a new exercise program (just like yourself). The muscle located in the front of your shin (tibialis anterior) is responsible for decelerating (or slowing down) the foot as it comes in contact with the ground during walking and running. My advice is to extend your warm up and cool-down by several minutes and avoid uphill or downhill running until you're pain free. Additionally, I recommend that you try a different cardio activity (such as cycling or elliptical training) to give your shins a chance to rest and heal. Also, stretching the shin after your warm-up (before you actually start jogging) and after your jog might help. If you experience this pain consistently for more than 2 weeks, I recommend seeing your doctor as he or she may prescribe orthotics or specific rehabilitative exercise.
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Arlington, Va.:
I'm 44, and I never exercise and overeat. Recently, my feet have begun to swell, as if they are bruised, and it's become difficult to walk. I feel anxious about working out since I'm overweight, but I seem to be in trouble. Thanks in advance.
Sabrena Newton: Good morning! I understand your feelings of anxiety and want you to know that no matter what your ailment, exercise is beneficial. I urge you to make an appointment with your physician as soon as possible because anyone with health problems needs to be cleared by a physician prior to exercising. More importantly, don't give up! Once you're cleared for exercise you'd be surprised at all you can do. Exercise can be fun and enjoyable and shouldn't be thought of as too intense or too hard. Best wishes,
Sabrena
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Washington D.C.:
In general, how long does it take for you to start losing lean mass and overall strength once you become inactive?
Sabrena Newton: Everyone is different based on his/her genetics and the amount of fitness attained before becoming inactive. Some research has shown that in as little as 2 weeks, the body begins to lose gains made in strength and lean mass. However, this should not discourage you from picking up your exercise routine again in the near future. Research also shows that those who were once active regain and increase their strength and other fitness components much quicker than those who have never exercised.
Sabrena
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Washington D.C.:
What about incorporating swimming into physical activity. Is swimming good for an elbow injury?
Sabrena Newton: Swimming is an excellent activity for many reasons. Namely, it is a whole-body exercise that supports the joints while at the same time providing resistance against all the major muscle groups of the body. Swimming is fine for an elbow injury as long as the injury has healed and the joint affected is pain free. Of course, your doctor's recommendations are always the first guidelines you should follow after suffering an injury. Your physician may have specific limitations to your physical activity that may preclude you from exercising in the water.
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Olympia, Washington:
Any suggestions of what strengthening exercises to do to create more stability in the knee joint?
Sabrena Newton: Without knowing about your specific situation, I can give you some recommendations. Assuming that you're not currently injured, that your knee has pain-free range of motion, and your only concern is stability I suggest performing squats and lunges. It would be helpful to watch yourself in the mirror as you perform these exercises and only lower yourself as far as you can while still keeping your knees in line with your big toe and your 2nd toe. You'll find that the more you perform these movements, the more stable you'll become. Then you can start to lower yourself further until you've reached a 90 degree angle with your knees (or thighs parallel to the floor).
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washingtonpost.com:
New exercise guidelines, a New Year, what's an exercise enthusiast to do? Read Fit for '05 and take a look at some of the new trends in fitness for the upcoming year.
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Anchorage Ala.:
I injured my 2nd and 3rd metatarsals last fall, probably a result of badly fitted clogs worn in an "all day on my feet " job. Dr thinks it's tendonitis, can't see evidence of a stress fracture. I'm eager to get back at exercise, mostly treadmill power walking. I laid off the treadmill for almost 2 months but have been able to ski and be on my feet all day at work with minimal pain. Last week I did 3 miles on the treadmill and I feel like I'm back at square one. Is it normal to take 2-3 months for tendonitis to resolve? Should I switch to swimming, which I can do but will do much less frequently than jump on my treadmill in the basement? I feel sluggish and yucky without my usual exercise. Does pain mean stop or is it a normal part of recovery?
Sabrena Newton: I understand your frustration! Unfortunately, it is never a good idea to work through the pain. Pain is your body communicating to you that there is a problem that needs to be addressed. If the problem is not addressed, pain typically turns into a debilitating injury and nobody wants that! My guess is that the 3 miles you ran on the treadmill was too much activity, too soon for your tender foot. Your soft tissues need time to heal after physical activity and they also need to re-introduce to activity a little at a time. My advice is to try swimming, cycling or other non-weight bearing exercises until your pain has subsided. Then, the next time you "jump" on the treadmill, start with less mileage and slowly work your way back up. Also, keep in touch with your doctor. Don't let this get out of hand!
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Bethesda, Md.:
Hi Sabrena,
Thanks for taking our questions today. I'm quite sure you'll have several similar to mine -- I'm having serious motivation problems. I just can't seem to get interested in exercising. I know there's no silver bullet, but it seems silly how difficult it's been to get started and into an exercise routine. Any suggestions?
Sabrena Newton: You're absolutely correct! Sometimes motivating myself to exercise is the hardest part of actually doing it. Here is what I do: I make sure that I arrange my schedule to have enough time to exercise without rushing through it. Then I try to do something new, like take a class or a new exercise video. I've even bought myself new workout clothes for motivation. But the bottom line is that people who stick with exercise are internally motivated and they see the value in continuing with a program. Just remember, you and your health are worth it!
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washingtonpost.com:
Unfortunately, that is all the time we have for today. We'd like to thank Sabrena Newton for joining us today.
Sabrena Newton: Thank you all for your great questions. I'd love to visit with you again soon!
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