Tin (wo)man needs oil. Who can I get it from?
June 22, 2021 4:03 PM Subscribe
I quit working out and got into bad habits at the start of COVID. Now, practically every part of my body is stiff and painful. What medical professional(s) do I need to see, and can I go back to high-intensity exercise eventually?
I know I need physical therapy badly if I want to go back to boxing and HIIT and all the high-impact high-intensity exercise that I truly need as a primary pillar of my self-care.
Issues/tightness/weakness:
-hip mobility gone
-rocklike calves
-achy knees (resulting from the hip and calf issues, I'm sure)
-tight, painful pecs/neck
-severely restricted movement in right shoulder
If it sounds like I spent the whole pandemic either in a chair or lying on my back holding my Nintendo Switch above my face, that is true. Unfortunately, it's also resulted in the following:
-very weak/tight wrists
-thumbs on fire
-stiff/inflexible fingers and hands
-sore elbows (although I imagine this will go away when I can actually use my wrists to support things again)
Do I need to see different specialists for these issues? Or can I just go straight to PT and say, "please stretch me like a rubber band"? (I'm on my own health insurance for the first time and I don't know, I'm sorry if this is a really basic question.) I really hope it's not too late for me to recover, some of this stuff has been bothering me since before the pandemic and I want to fix it now, in my late 20s, before things get worse.
Personal experiences with PT helping these kinds of injuries are also welcome, I'm so scared that I'll never truly be able to do things I've always wanted to do like learn to play the guitar, go hiking long distances, or even return to my pre-pandemic fitness level. Thanks all.
I know I need physical therapy badly if I want to go back to boxing and HIIT and all the high-impact high-intensity exercise that I truly need as a primary pillar of my self-care.
Issues/tightness/weakness:
-hip mobility gone
-rocklike calves
-achy knees (resulting from the hip and calf issues, I'm sure)
-tight, painful pecs/neck
-severely restricted movement in right shoulder
If it sounds like I spent the whole pandemic either in a chair or lying on my back holding my Nintendo Switch above my face, that is true. Unfortunately, it's also resulted in the following:
-very weak/tight wrists
-thumbs on fire
-stiff/inflexible fingers and hands
-sore elbows (although I imagine this will go away when I can actually use my wrists to support things again)
Do I need to see different specialists for these issues? Or can I just go straight to PT and say, "please stretch me like a rubber band"? (I'm on my own health insurance for the first time and I don't know, I'm sorry if this is a really basic question.) I really hope it's not too late for me to recover, some of this stuff has been bothering me since before the pandemic and I want to fix it now, in my late 20s, before things get worse.
Personal experiences with PT helping these kinds of injuries are also welcome, I'm so scared that I'll never truly be able to do things I've always wanted to do like learn to play the guitar, go hiking long distances, or even return to my pre-pandemic fitness level. Thanks all.
Yeah, a lot of this seems like it could be fixed just by stretching. Walking, light yoga, and some simple body weight stuff should get you back into fitness fairly quick. I’d maybe watch out for that shoulder but other than that nothing really seems to even need a chiropractor.
posted by kevinbelt at 4:23 PM on June 22, 2021 [5 favorites]
posted by kevinbelt at 4:23 PM on June 22, 2021 [5 favorites]
In terms of logistics, some health insurance plans require you to get a referral to PT before you can see a physical therapist. To echo hydropsyche, you should go see your GP, make sure you're safe to start exercising, and get a referral to PT if you need it.
I totally understand your fears about never getting to do what you love again. Here's a brief version of my own success story: I started having TERRIBLE low back pain in my early-to-mid 20s. I mostly managed it via chiropractic and massage. By the time I was in my early 30s, I was convinced I would never be an active person again. I had to bring ice packs with me to work and use them on and off all day. I got pain down my legs slowly walking a 5K. I FINALLY decided to consult a PT about it, and he figured out my problem. Long story short, I'm hyper mobile and need to have strong core and back muscles to keep everything in place. Once he started me on a regiment of PT exercises, and told me to eventually work up to going to a gym and lifting weights, I got better RAPIDLY.
I still get flare-ups sometimes, but it's usually because something has prevented me from exercising! Once I get back into shape, I feel fine. Eight years since seeing that PT for the first time, I have done things I never, ever thought I could do. Bench press 60 pounds! Go on long, hilly hikes! Kayak! Take dance classes again! It's amazing.
You are young, so as long as your issues are stemming from lack of use/stiffness and not some other medical issue (autoimmune stuff comes to mind), it seems very, very likely that you'll recover from this. Good luck!
posted by leftover_scrabble_rack at 4:39 PM on June 22, 2021 [1 favorite]
I totally understand your fears about never getting to do what you love again. Here's a brief version of my own success story: I started having TERRIBLE low back pain in my early-to-mid 20s. I mostly managed it via chiropractic and massage. By the time I was in my early 30s, I was convinced I would never be an active person again. I had to bring ice packs with me to work and use them on and off all day. I got pain down my legs slowly walking a 5K. I FINALLY decided to consult a PT about it, and he figured out my problem. Long story short, I'm hyper mobile and need to have strong core and back muscles to keep everything in place. Once he started me on a regiment of PT exercises, and told me to eventually work up to going to a gym and lifting weights, I got better RAPIDLY.
I still get flare-ups sometimes, but it's usually because something has prevented me from exercising! Once I get back into shape, I feel fine. Eight years since seeing that PT for the first time, I have done things I never, ever thought I could do. Bench press 60 pounds! Go on long, hilly hikes! Kayak! Take dance classes again! It's amazing.
You are young, so as long as your issues are stemming from lack of use/stiffness and not some other medical issue (autoimmune stuff comes to mind), it seems very, very likely that you'll recover from this. Good luck!
posted by leftover_scrabble_rack at 4:39 PM on June 22, 2021 [1 favorite]
It is absolutely not too late to recover, not by a long shot. And what's great in your case is that you won't be starting from square one. All those pre-Covid activities you used to do will make it a lot easier to recover strength and mobility compared to someone who's just starting fresh with no history of working out. This can be true at any age, but especially for someone in their 20s. Age will eventually reduce these abilities, but I think you've got a ways to go before that's a big factor.
It doesn't really sound like you've injured yourself in any particular way, but I'd recommend getting checked-out by a physician before resuming high intensity activities. Regardless, you'll definitely want to start slowly, with lots of stretching and low impact compound movements as you get back into the groove. Take your time returning to pre-Covid levels of activity, resisting the urge to push too hard too quickly as you start to feel stronger and more mobile.
Everybody's circumstances are different, but since you asked for personal anecdotes: I've taken multi-year breaks from certain activities (like strength training when I've had particularly busy times in my life and fell out of the habit, or cycling when I lived in a bad city for it). In every instance I've been able to get back to feeling pretty much like I did in years past within 2-3 months of steady and sustained effort. This is not meant to suggest your timeline or anyone else's timeline should be similar to that.
posted by theory at 5:36 PM on June 22, 2021
It doesn't really sound like you've injured yourself in any particular way, but I'd recommend getting checked-out by a physician before resuming high intensity activities. Regardless, you'll definitely want to start slowly, with lots of stretching and low impact compound movements as you get back into the groove. Take your time returning to pre-Covid levels of activity, resisting the urge to push too hard too quickly as you start to feel stronger and more mobile.
Everybody's circumstances are different, but since you asked for personal anecdotes: I've taken multi-year breaks from certain activities (like strength training when I've had particularly busy times in my life and fell out of the habit, or cycling when I lived in a bad city for it). In every instance I've been able to get back to feeling pretty much like I did in years past within 2-3 months of steady and sustained effort. This is not meant to suggest your timeline or anyone else's timeline should be similar to that.
posted by theory at 5:36 PM on June 22, 2021
During the pandemic, I started working with a personal trainer (over zoom) who specializes in "corrective" exercise. What it boils down to is a lot of attention to things like balance, form, flexibility, and body awareness. It sort of feels like a blend of PT and exercise. I've found it super helpful for safely and confidently expanding my activity level between sessions, not to mention overall feeling more stable and coordinated. I have a much better sense of when to push myself and when to reduce the intensity if I'm exercising on my own.
posted by theotherdurassister at 5:58 PM on June 22, 2021 [1 favorite]
posted by theotherdurassister at 5:58 PM on June 22, 2021 [1 favorite]
If it's within your means, I think getting regular massages with someone you like will make your return to activity a lot more pleasant!
posted by batter_my_heart at 6:22 PM on June 22, 2021 [1 favorite]
posted by batter_my_heart at 6:22 PM on June 22, 2021 [1 favorite]
Highly recommend yoga. When I first started - waaaay before COVID - I was doing aerobic exercise but felt I was losing flexibility and had lots of stiffness. Yoga was a miracle cure - it took a while but I got both stronger, and more flexible. If you're looking for an online option, people love Yoga with Adrienne. And it's free!
posted by bluesky43 at 7:25 PM on June 22, 2021 [4 favorites]
posted by bluesky43 at 7:25 PM on June 22, 2021 [4 favorites]
Seconding that it doesn't sound like you're injured, just that you're experiencing the natural effects of immobility. I wouldn't recommend jumping straight back into high intensity high impact training, but it isn't mandatory to see a professional either. Try starting slower and shorter - take your time warming up and don't try to force yourself to work out at the pace and intensity you did previously. Cardiovascular fitness takes some time to rebuild but it will come back, and strength comes back even quicker.
If you do want to seek outside help, I think you'll get the most benefit from seeing an exercise physiologist. I don't know if they have the same title where you live, but this is a decent overview of what they do and this is the relevant qualification in Australia.
posted by aussie_powerlifter at 1:06 AM on June 23, 2021
If you do want to seek outside help, I think you'll get the most benefit from seeing an exercise physiologist. I don't know if they have the same title where you live, but this is a decent overview of what they do and this is the relevant qualification in Australia.
posted by aussie_powerlifter at 1:06 AM on June 23, 2021
If your health insurance and financial situation allows, I think it’s not a bad thing to see a PT because if you’re like me after I broke my leg (don’t be me) you’ll have a tendency to try to do things like squats by muscle before your full range of motion/function is back and that may lead to injury.
With hindsight, I’d’ve called a PT with a good reputation, asked what’s required for a referral for insurance, set a limit on treatment like “I have funds for 6 sessions, can you help me understand what is weak/lacks range and what to do about it?” and then done that. The shoulder sounds pretty important, especially for boxing.
If it’s bad financially though, I do bet you can come back on your own (except maybe the shoulder.) Out of my experience I would just say - go really slowly. Keep an eye on your range of motion. Nthing yoga.
posted by warriorqueen at 3:58 AM on June 23, 2021 [1 favorite]
With hindsight, I’d’ve called a PT with a good reputation, asked what’s required for a referral for insurance, set a limit on treatment like “I have funds for 6 sessions, can you help me understand what is weak/lacks range and what to do about it?” and then done that. The shoulder sounds pretty important, especially for boxing.
If it’s bad financially though, I do bet you can come back on your own (except maybe the shoulder.) Out of my experience I would just say - go really slowly. Keep an eye on your range of motion. Nthing yoga.
posted by warriorqueen at 3:58 AM on June 23, 2021 [1 favorite]
I resumed my exercise program a month ago. My back pains have all but disappeared. Moving around, bending and stretching, will take a little time to restore function, but it works!
posted by SPrintF at 6:09 AM on June 23, 2021
posted by SPrintF at 6:09 AM on June 23, 2021
I'm adding to my previous answer and I hope I'm not misreading or straying too far off topic. It sounds like you're really stressed and kind of catastrophising? So I wanted to say it sounds like you're okay. Human bodies are incredibly adaptable. Some people take weeks, months and years off from their sport/physical activity and come back and are fine. Some people don't exercise at all for the first thirty, forty, fifty years of their life then they start and do great.
(A couple of examples I was thinking of - a transcript of an interview with a person who took up boxing in their forties and a podcast with a powerlifter who talks about her return to training after being treated for leukemia - that part starts about 26 minutes in.)
Barring specific medical conditions, bodies generally adapt to the demands placed on them. You're feeling the effects of adaptation to sitting/lying down most of the time. If you start easing back into physical movement, your body will adapt to that too.
If you are able to consult with an exercise physiologist, tell them you've been out of training for a while and indicate what kind of exercise level you'd like to get back to. They should prepare a training plan for you and go through the prescribed exercises with you so they can evaluate how you perform them and address any pain or discomfort.
posted by aussie_powerlifter at 6:54 AM on June 23, 2021
(A couple of examples I was thinking of - a transcript of an interview with a person who took up boxing in their forties and a podcast with a powerlifter who talks about her return to training after being treated for leukemia - that part starts about 26 minutes in.)
Barring specific medical conditions, bodies generally adapt to the demands placed on them. You're feeling the effects of adaptation to sitting/lying down most of the time. If you start easing back into physical movement, your body will adapt to that too.
If you are able to consult with an exercise physiologist, tell them you've been out of training for a while and indicate what kind of exercise level you'd like to get back to. They should prepare a training plan for you and go through the prescribed exercises with you so they can evaluate how you perform them and address any pain or discomfort.
posted by aussie_powerlifter at 6:54 AM on June 23, 2021
I was in your exact position, except I am older! Total inactivity over the pandemic resulting in a stiff, inflexible body. I also put on a bunch of weight. You're going to be OK. I returned to working out about a month ago and things have absolutely loosened up and the only stiffness comes when I've had a hard workout the day before. I have done a bit of yoga as well and it definitely helps--I'm sure I would get even better results if I did it more regularly.
Expect any weightlifting and cardio capacity to have gone down. It's alright, those will recover much quicker than if you were just starting working out for the first time in your life. Ease in at a reasonable pace.
Before you go to the PT see what a month or two of regular yoga and workouts does for you. Seriously, you're in your twenties, you'll be back on your feet in no time.
posted by Anonymous at 7:14 AM on June 23, 2021
Expect any weightlifting and cardio capacity to have gone down. It's alright, those will recover much quicker than if you were just starting working out for the first time in your life. Ease in at a reasonable pace.
Before you go to the PT see what a month or two of regular yoga and workouts does for you. Seriously, you're in your twenties, you'll be back on your feet in no time.
posted by Anonymous at 7:14 AM on June 23, 2021
Response by poster: if you’re like me after I broke my leg (don’t be me) you’ll have a tendency to try to do things like squats by muscle before your full range of motion/function is back and that may lead to injury.
This is what I'm worried about. When I'm stiff, I just compensate using another muscle group and that's just led to pain (a pulled hamstring after my ankle injury, actually)
Unfortunately, I think I tweaked that hamstring again during an EXTREMELY SEDATE yoga class yesterday, which is....frustrating. but thank you for the answers and insight, I now have the confidence that I can find a PT and heal enough to get those sweet sweet endorphins (and my life) back.
posted by scruffy-looking nerfherder at 10:09 AM on June 23, 2021 [1 favorite]
This is what I'm worried about. When I'm stiff, I just compensate using another muscle group and that's just led to pain (a pulled hamstring after my ankle injury, actually)
Unfortunately, I think I tweaked that hamstring again during an EXTREMELY SEDATE yoga class yesterday, which is....frustrating. but thank you for the answers and insight, I now have the confidence that I can find a PT and heal enough to get those sweet sweet endorphins (and my life) back.
posted by scruffy-looking nerfherder at 10:09 AM on June 23, 2021 [1 favorite]
This thread is closed to new comments.
What you're describing sounds like something where you could start with a pretty basic walking plan to begin to regain conditioning, and then once you're moving around more easily, meet with a trainer to make a plan for some kind of strength training or meet with a coach to start boxing or whatever you wanted to go with.
Before you start a new exercise program, you should always get a physical, so start there. Go to a GP, get a check up, tell them your concerns, and see what they think.
posted by hydropsyche at 4:15 PM on June 22, 2021 [4 favorites]