Getting back into it

O

onothono

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Hello!

I've recently started getting back into the gym after having to take a break because of a few bad leg injuries playing Rugby. I have a particularly bad knee and shin splints so does anyone have any recomendation for getting back into the gym? I used to be particularly keen on interval training but until I can lose a bit of weight and take the pressure off my knee and shins, its a bit of a nono!

Any suggestions?
 
Is there a pool that you can go to? Deep water running can be a good way to build up some endurance without putting stress on the lower body. Other than that, can your legs handle using an upright bike or recumbent bike for now?
 
The gym I'm at doesn't have a pool so that's a bit of a no too :/ and the only pool around is a bit expensive. I can do the bike because it doesn't put too much strain on them. Do you have any recommendations for a regime? I'm terrible at trying to stay on there for like 30 minutes at a time because I get bored quite easily :(
 
Please stop doing any cardio exercise that puts extra pressure on your lower body. And yes, Performing knee pain exercises in water works out muscles more efficiently and improves balance. Water exercises also prevent some of the pain and discomfort that can occur when exercising a sore knee.

But as you have said that there is no pool in your gym then please consider couple of option I recommend to you:

• Rest, ice, compression and elevation, or RICE, is a traditional, low-effort treatment that is very effective for knee pain. I recommend doing RICE for about 20 to 30 minutes immediately after an activity that causes knee pain. You can also apply the treatments separately -- for instance, applying ice at night before going to bed or first thing in the morning. Or, you can wear a brace that compresses the knee, relieves swelling and provide support. However, consult your doctor about choosing the best brace for your knee problem.

• Some natural ointments or creams that can relieve knee pain contain capsaicin, which comes from hot, red peppers. Capsaicin blocks substance P, which is an inflammatory substance that delivers pain signals from the central nervous system, according to the University of Maryland Medical Center. Also, gingerols, the active and pungent components found in ginger, can also reduce inflammation and control pain. Look for natural pain-relieving creams at natural health stores. Also, capsaicin creams are widely available in pharmacies.

Hope so it would help you. Otherwise you need to consult with your doc and listen his advice.
 
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