Getting into shape can stink, especially after so many years of not being active. You notice the mobility you’ve lost, the lack of muscle definition, and how things have become more difficult. Of course, most of it can be improved with enough time and effort and that’s what I’m working on right now. I’m building that foundation, so I can grow strong and sturdy.
If you have a crack in your foundation or you put up a load bearing wall wrong, this can cause issues in the future. Maybe your house isn’t so sturdy or maybe even comes crashing down on you. I’ve been focusing on some weak spots in my body, and I’ve been giving them extra attention. I’m okay with my quest for a healthier life being slow, but these are areas I need to see improvement a bit faster than the others.
1. My Lower Back
Lower back problems go back several generations in my family. We have been cursed with a lack of backside, which seems to go together with back pain. Add extra weight and inactivity to the mix, and I’ve spent weeks if not months of my life in various stages of back pain.
I’ve been working on it for the past seven or eight months though. I began a short walking routine at work, I’ve utilized my standing desk, and I stretch most nights. When I began working out regularly, I embraced the McGill Big Three, which I try and complete five nights a week.
Apart from some sciatica pain, my back has been feeling the best it has in years.
2. My Wrists
I have small wrists and they have always been weak. How weak? It’s not uncommon for me to wear braces at night a few times a year and the last yoga class I attended the teacher noticed how much I kept propping up my knuckles, she modified the class so I could stay off my wrists. Yea… not fun.
A few years ago, I purchased a set of three recovery balls. These silicon balls are made to increase strength and agility in your hands, fingers, wrists, and forearms. Surprisingly, they made a huge difference in my wrist pain. So, I’ve begun using them again, in combination with a Grip Master while at work, and I purchased a set of grippers that I use at home. My goal is to increase my grip strength, but also continue to strengthen my wrists.
At this point, I feel like my wrists and grip strength may be at an all-time high with just a couple of months of exercise in.
3. My Knees
As detailed the other day, I have not been focusing on strengthening my knee and it came back to haunt me. I forgot about a weak part, and my body reminded me that I needed to strengthen it if I was going to keep working on this foundation.
After hours of research, I’ve decided to approach my knee from a couple of different angles.
First, I’m going to invest in a high-quality compression sleeve to help “hug” my knee while working out.
Second, I’m dusting off the aerobic step and I’m going to work on completing workouts on it to help strengthen my knee.
Third, I’ve researched various physical therapy exercises which I intend on working into my workout. In a few weeks, I may make them daily goals (the way I use the McGill Three) but right now I just want to test the exercises and make sure they are strengthening and helping first.
And fourth, I’ll be modifying knee exercises going forward. I’ve been researching lunge modifications and I’m going to make some changes so that I don’t put that much pressure on my knee again.
I’m sure another injury will occur and remind me of some other part of my body that deserves some extra attention, but until then, this is my guideline.