Pain and gain

Yesterday I chose the recumbent bike instead of the treadmill. My left knee did not want to do it. I adjusted the seat as well as I could but there was no avoiding pain in my left knee.

I made it through my 22 minutes, then left. I am looking to see a change in the pain over time. That is, a decrease. Watch this space...

Week 2

I'm into the second week on the Arthritis Rx program. Yesterday, when I did the series A exercises, I noticed my arms were stiffer and I generally felt stiffer all over. Perhaps I was in too much of a hurry and didn't let myself relax. Must breathe more.

Today I will go to the gym to use the treadmill.

I continue to take the supplements faithfully. I am not as good at sticking to the diet perfectly, but I believe I've made improvements. It's all those cravings! Like so many people with "weight issues" I have cravings for exactly what is not good for me.

walking

Today I went to El Chorro Regional Park to walk. I parked in the first parking lot, then walked to the off-leash doggie area, went in to sit down for a while (and watch doggies), and then returned to my car.

I walked on asphalt. The walk hurt my back and my left foot. My foot has a callous on the left side, which was irritated by my shoes. The total time spent on this walk was about 24 minutes, and I'd guess I took it at a pace a little bit faster than I did the treadmill the other day.

I think it's better that I stick with the treadmill or other softer surfaces, to avoid pain.

I don't publish information like this because I like to whine about my aches and pains. It is so I have a record I can look back upon.

The A series

Second time doing the A series. I let myself down on the floor using a pillow. Getting up is still a problem. I can do the exercises. I did them faster today, and I plugged myself into my ipod shuffle, listened to electronic new age stuff.

The last couple of exercises are done standing up, and one of them involves standing on one foot and then the other (there is more to it, of course, than just that). I noticed both today and the day before yesterday that I felt no pain in either leg when I did this one. I suspect the deep breathing has me anesthetized by that time. Excellent. Seems very promising. I am hopeful.

The alternate days

The book recommends easy walking on alternate days - three days a week. It says to start with 16 minutes and add two minutes a week until you reach 30 minutes. If walking isn't possible it suggests aqua exercises, same length of time.

I went to the gym today and did 20 minutes on the treadmill. Although I'd like to jumpstart the program by going right to 30 minutes it occurred to me that I might do myself more of a favor if I follow it more closely. So I took it easy, walking an average of 30-minute miles. I jogged the incline up to 2.5 by the end, not much of an incline.

I have been taking a glucosamine and chondroitin supplement with breakfast and today I added a ginger extract. The book recommends 1500 mg of glucosamine - I am taking about that much of the two together right now. It also recommends 520 mg of ginger extract - I'm taking 500 mg. Because I didn't realize that the supplement does contain animal products (the chondroitin) I will finish it up and then start on the pure veggie glucosamine supplement that I also purchased. One thing at a time.

Breathing

I just completed the series A exercises. It took me over a half-hour because I was reading the instructions as I went along. I am sure it will take less and less time as I become more familiar.

Breathing is a big part of these exercises. Long, deep yoga-type breaths. I tend to resist this sort of thing, being impatient, but I made myself do it right. Deep breaths just by themselves can reduce pain, which became apparent to me when we got to the last pose, which was done standing.

I think that when I have the sequence memorized I will add my own music to it, too. Could become a really nice part of the day.

Getting on the floor

The page on the left is from the Arthritis Rx book (see link at right side of this blog). It's one in the A series of exercises. The exercises are based on yoga and pilates but are modified to prevent damage. Thus the first one, which is normally done standing up, is done lying down. Of course for many of us getting down will be a challenge in itself.

There are several exercises, each done with deep breathing, and few involving repetition. So no mindless "sets", which is a bit of a relief to me. The plan is to do this series three times a week until I am essentially pain-free. The first two weeks are expected to result in increased pain but after that it should subside. I can live with that. I expect after a few weeks that I will have the series memorized.

Today will be the first day.