Weekly Weigh-In: No Gain, Moderate Pain

My weight stayed the same this week. Well, at least I didn't go up!

My weight stayed the same this week. Well, at least I didn’t go up!

Nothing too exciting to report from my weigh-in on Saturday.  I didn’t lose or gain any weight. I’m still at 223 pounds. I did experience some mild knee pain early in the morning, but it disappeared once I started moving. I chalked it up to morning stiffness.

That changed once I hit the grocery store.  The knee pain came back with abandon. Why? My 2-inch heels on my feet.

Sigh…yes my knee is healing, but not enough where I can wear anything but sneakers.

This morning I did decide to try my first spin class in two weeks – the 30-minute beginners class. I could immediately tell the two-week break from spin was good.  Sprints and seated climbs were pain-free and I heard fewer popping sounds.  I wish I could say the same for standing climbs. I could stand for about a minute before the knee started hurting. So I kept my butt in the saddle most of the time, standing every 5 minutes to give my tush a 30 second break from the seat.

I made it through the class and felt so good I decided to go 20 minutes longer. I loved getting in some cardio. The walks are good, but this got my heart pumping. Hopefully I can do another session on the bike this week.


Balancing The Tortoise With The Hare

Be the tortoise when recovering from an injury. Exercising too much, too fast will just lead to a longer recovery period. Image courtesy of tongdang and FreeDigitalPhotos.net.

Be the tortoise when recovering from an injury. Exercising too much, too fast will just lead to a longer recovery period. Image courtesy of tongdang and FreeDigitalPhotos.net.

I always caution people to act like a tortoise when starting an exercise program. You can’t go from the couch to a marathon overnight. It’s the only way to avoid injuries and derail your quest for a healthier you.

Yet I’m struggling to follow my advice.

Other than the two upper body sessions with my trainer, I’ve limited my mobility all last week to give my knee time to heal. No yoga. No running. No spin class. The move is paying off. My knee feels great. I’ve had three straight days without pain.

Yet I have this urge to go for a run, followed by a spin class, then some yoga.

That is a hare’s mentality – going from zero to 60. I know from experience that all it will do is further damage my knee.

It’s great that I want to exercise – a true lifestyle change for me. But I need to remind myself: “Overwork my knee and the longer my recovery.”

To satisfy my itch, I tried a short walk on Sunday. It was the first real test as I haven’t gone on a walk or run for nearly a month – just too painful. I didn’t try to set any land speed records. I wanted to try a leisurely stroll. The knee felt really good. I wish the same could be said for my legs. So out of shape from no exercise.

While I’m excited that I can start walking again, I need to temper that excitement with caution. So I’m limiting myself to 3 short walks this week.

Today I’m walking to the grocery store for some cauliflower for tonight’s primal shepherd’s pie.

It’s time to slowly build up my leg muscles and gently ease my knee back into my routine.

The tortoise was right. Slow but steady wins the race!