I really want to get in shape, but I have chronic pain and constant injury/dislocations/surgery, suggestions?

[Golden1445]

I have had a very difficult life with injury. I have had 6 reconstructions, 2 on each foot and 2 on my shoulder. I have dislocated my shoulders 5 times and in general have very poor joints and chronic pain. I was also recently diagnosed with EDS (a hyper mobility disorder, which leads to joints daily dislocating). Because of this, I am not in great shape, but one of my friends commented that she honestly expects me to be a lot bigger than I am due to what I've been through.

I really try to work out as much as possible. But literally Everytime I start really working out and going regularly I get injured again (normally unrelated to working out). Over the past two months I was working out every day, biking ten miles and lifting. Then last week I was in a car accident and dislocated my last remaining "good" shoulder. I am trying not to let that stop me from at least biking, because I'm not allowed to really do anything else because of all my problems. It seems like I take one step forward and two steps back every couple of months. And it's really demoralizing because I am not happy with my appearance. I have started eating better and I do feel better overall but I can't help but think what's the point? Because I'm just going to have another major injury again.

What would you guys suggest for people who have chronic injury but really want to get in shape but have limited options on how to do it. I really am driven, but it gets harder with each subsequent injury. Anyone have any suggestions?

[Jackie1106]

I can't imagine how difficult that must be for you!!

Generally swimming is a great way to exercise when you are prone to injuries, as it takes the weight off of your joints and allows for movement that is more pain free. Even better is if you have access to a warm pool, or a saltwater pool.

Working out in a gym, in a controlled setting (ie, not cycling down a treacherous mountain trail) is also relatively safe, so long as you are working with the right equipment. For example, an elliptical or a NuStep machine can be very helpful as they are low/no impact machines (no jarring movements of your feet hitting the floor, etc...). These can be great because they work on your cardiovascular system without being overly strenuous to individual areas.

Another idea is to look into hiring a professionally trained personal trainer. It is more expensive than trying things out on your own, but they would be able to help push you safely, while knowing your limits so that they don't cause more harm than good. If you work with them and set out your goals, they will be able to find a way for you to achieve those goals safely. You could also meet up with a private practice physiotherapist and see if they might be able to do some electrical muscle stimulation to help get your muscles stronger around those joints that tend to disclocate easier (like your shoulder). Using electrical muscle stimulation is a great way to increase muscle strength, especially in smaller muscles that are harder to target in exercise.

Best of luck to you!

[Golden1445]

I used to swim varsity in highschool and it was great for my feet but unfortunately that's what led to me dislocating my shoulders, so I can't swim anymore, or at least not until my shoulder strength returns.

[Golden1445]

But thank you for the advice, I'll look into those

[hswhis]

Constant dislocation of your joints will lead to arthritis later on due to cartilage damage so you need to be careful. Unfortunately with hypermobility there isn't much you can do unless it's wear a type of brace to support the joint that will be getting the most work out. i.e. knee and ankle braces when running, jogging or biking. You should consult with a sports medicine doctor and/or physical therapist who might give you some guidance regarding what activities you can do and if you need additional support.

Hope this helps.

[baddy2shoos]

Working out everyday, cycling, and lifting will cause serious injury. I will give you a few suggestions that should set you on the right path. Nutrition is going to be the key for you. First start off by eliminating all beverages except water, then start with a 1-2 mile walk every morning if you can. If you can't, walk for half a mile. Second, increase protein in your diet, decrease saturated fat, increase monounsaturated fat, decrease simple carbohydrates (cut out all sweets, sweet drinks, protein shakes, fruit juice etc.) and increase complex carbohydrates (brown rice, yams, and tons and tons of vegetables. Doing this alone will help you instantly lose weight. NEXT, four words for you. LOW IMPACT CARDIOVASCULAR TRAINING. Swimming, resistance bands and resistance training to target your deep musculoskeletal system, your core, and AVOID AVOID training the superficial muscular system. This is the best advice I can give. Your friend and pal... baddy2shoos. Done.

[thatbuffedkid]

Sounds like you only do cardio bro?

Switch to lifting and go light till your muscle get habtual to em so you can increase tension on em lifting heavier.

[sweatgirl]

I would talk to one of the personal trainers that works at your gym. before doing that I would speak to the manager and have them tell you which trainer to speak to. we all have specialties. I have about 20 different specialty certs, but some trainers only may have 2-3 especially if they are new. you may also want to look into physical thearapy. a good physical thearapist will also be able to give u a good workout program to follow. good luck and don't give up.

[timetowaste]

Have you tried swimming?

[Golden1445]

I was varsity swimming in highschool and unfortunately that's how I dislocated my shoulder the first time. And I missed half of my junior year and all of my senior year. I would love to, but my shoulders can't handle it anymore