I suffer from pain when placing unweighted bar less than 1 kg (Specific for ladies) on my back and doing squats like routines in body pump class due to the reduced range of motion of my left shoulder/arm and i feel very uncomfortable after dropping it off. I also have wrist joint pain bilaterally also affecting my performance in several exercises. I am taking pills by my doctor but its not helping. I feel better when i go for a yoga class. So i would like to know how can i train with all these symptoms. I stopped training for a whole year due to pain that doctors couldnt diagnose until recently. I am in recovery/rehabilitation phase. If anyone can help with any information to help me go through this, ill be grateful.
I am a big supporter of water exercise. A good instructor can show you how to get results. But take it all slowly. You should really find an instructor near you. And be sure to get clearance from your health care team.
I would stop doing things that aggravate your issues. If there are some things that you love too much to stop doing, you need to:
1. Regress the effort/intensity to below a tolerable level. This means to zero/or virtually zero discomfort levels.
2. Evaluate the mechanics of the activity and be sure that you are not creating more problems.
3. Begin with short bouts of the activity. You can add small amounts of time if no issues arise. But also, reduce time of activity if issues do present.
4. Focus on small victories and only look at issues to guide your training. It is going to be up and down. Take the down moments as education and don’t dwell on them. Even with the best program design, issues can still pop up. If you are paying attention and not over working for where you are at in the present, then issues are out of your control. Letting that get to you is a waste of energy. Stuff happens, regroup and keep looking forward.
I hope things brighten for you.