Am I over doing PT??

[MagDLina]

Hello everybody, I have been doing the Assistance Program for my department for the past week (today is my third day).

The first day I was there I was thrown in the fire right away, the second day was a bit relaxed (it was Saturday) this Tuesday I think I fell behind since I was with the "fast" group. I was used to running on a treadmill for about 20 minutes 3 times a week.

I was wondering if this is maybe too much? I also go to the gym 3 times a week for a total of 6 days a week (this is my first week doing 6 days). At the gym I do weights and some yoga.

So far I have back pain and my knees hurt its painfull! I think I can live with that pain for a while, I just dont really want to hurt myself to a point where I will be unable to continue.

Any answers, suggestions or general comments would be appreciated.

Thanks!!

[Sierra]

I have a few generic suggestions for you:

1. Make sure you are doing some good stretches before and after you work out, especially if you are running. Good stretches consist of actually stretching the muscles you will be using, not just reaching for some vague point and running through a fast count. Basic examples for runnig stretches include hurdle, butterfly, and side to side.

2. Invest in a good pair of running shoes. Good is defined as having sufficient cushion and being sturdy enough for your particular running style. Getting the pair on sale at Sears may not be the best of ideas. Cross trainers are good for basic sports, but can hurt you for what it sounds like you are using them for. I am currently using New Balance 477's, but may upgrade even further. Check with a reputable shoe store (not Payless) for something that will work for you.

3. Stay with your ability group. Everyone wants to look good in front of their peers and instructors, but going with the 'fast group' may not be that bright an idea if you aren't at that level. Find someone at your level and partner with him/her....you can push each other. You said you did the treadmill 3x a week, but not settings. Try adding elevations to your speed. It helps build your stamina. Plus, alternate running on a regular track as well. The treadmill will keep going even if you are standing on the sides; you can't really lie on the track.

4. Try ibuprofen (Motrin) for the soreness and pain. When I start to hurt, I do 800mg (4 pills) 3x a day. That equals the prescription level that your doc would give you if you went to see him. I have not had any issues with that dosage. I buy a 500 count bottle from WalMart for around $4.50, I think.

As far as frequency, that is a hard one to answer. I don't know what you were doing beforehand. If you went from exercising 3x a week to 6x a week in the space of a week, then yes, it probably is. Is that something that will stay an issue? I don't know. Does your gym have a trainer that you could talk to or buy sessions from?

Finally, the best person to rate what is too much is you. If it hurts too much, stop doing that particular exercise for a day or so and see if it clears up. If it doesn't, check with your doctor. Might be nothing, might be something. But ignoring it won't help. I tore the meniscus in my left knee and needed surgery to correct it. But since I delayed seeing the doctor to find that out, I probably slowed my recovery period as my knee had to heal from me trying to be the hero.

Any, just my electrons. Hope it helps. What is the Assistance program? Something to help you get into shape for the academy?

[MagDLina]

Hello Sierra! Thanks for the advice!

Yes I am currently in the Candidate Assistance Program, that prepares us physically for the academy. I thought it would be a good idea to go every day since I most likely will start the Academy in November or January.

1. We do stretch for a good while...

2. I have the Adidas A3 (or something like that) with additional in sole (suggested by the guy at the shoe shop)

3. We have two groups, the fast group and the other group. I was advised the other group might not push me hard enough.

4. Thanks! Does this include knee pain?


My knees hurt today, do you think its a good idea to take the day off?? Thank you so much!

[Sierra]

RE: #4. It depends on what is causing the knee pain, but yes. That is what I use it for (mild tendonitis from running track). As far as taking a day off, I can't really say, as I am not a trainer. If I had been really pushing it (and it sounds like you have been) then yes, a day off may be highly advisable. Something else that may help is alternating your exercises. Work your legs one day, the upper body the next, a good cardio on the third, and repeat. Again, see if your gym has a trainer you can talk to. He should be more knowledgable on the topic than me.

Have no info on Adidas shoes as I never used them. Again, hopefully it was a reputable shop. Your doc might be able suggest one if you are unsure. What is the extra insole for? Cushioning?

Good luck

[MagDLina]

RE: #4. It depends on what is causing the knee pain, but yes. That is what I use it for (mild tendonitis from running track). As far as taking a day off, I can't really say, as I am not a trainer. If I had been really pushing it (and it sounds like you have been) then yes, a day off may be highly advisable. Something else that may help is alternating your exercises. Work your legs one day, the upper body the next, a good cardio on the third, and repeat. Again, see if your gym has a trainer you can talk to. He should be more knowledgable on the topic than me.

Have no info on Adidas shoes as I never used them. Again, hopefully it was a reputable shop. Your doc might be able suggest one if you are unsure. What is the extra insole for? Cushioning?

Good luck

Thanks Sierra! I decided to take today off. My knee pain was reduced and I feel just ok. I called the instructor and they advised they are there to put me in shape not hurt me.

I have a trainer at the gym, however he focuses more on body sculping and making the body "look good".

I had shopped around for several quality running shoes before I bought them, I got the Adidas because they have the support I need and they look really really cool! And yes, I got them from the local specialty shop. The extra insole is for support and cushioning (they come with a life time warranty)

Thank you soooo much Sierra! I am going home now to a nice steak and some good ol' Halo. I miss being lazy for at least a little bit.