In the last year I have noticed I hurt and get stabbing pains in my ankle and lower back and hip after any form of exercise. Makes it difficult to keep in shape.
I had horrible body aches all the time until I found out I was vitamin D deficient and have been on a prescription of 50,000 units for 6 months which brought me to normal range. But still continuing for 6 more months.
I am on wait and watch. Is this normal?
I take 50,000 units Vit D weekly. I keep my level hovering around 60 ng/ml now, and it took a few years to get it there, it was 40 ng/ml in 2021. If you've just hit 20ng/ml you may not "feel better" until you're close to 30 mg/ml.
What is your warm up and cool down routine around exercise? Maybe more stretching before & after will help. I know I need it as I age. My posture during exercise isn't great unless I really focus on it.
My level was 15 and now 53. I do take it once a week along with a tums every day unless I meet my calcium level from my diet.
I guess my warm up is lacking. I do stretching with bands but doesn’t always seem to help. Maybe try after as well. Sometimes just being on my feet all day is enough to set me off too. Just gets frustrating.
FWIW my basic routine is ballet warm up starting on a floor mat, then standing movements. Many intro yoga DVD's are simple full body stretching with movement, too.
I would classify resistance band exercise as an actual workout lol! Ideally, we do dynamic exercise to warm up, static stretches after workouts.
If you need to be on your feet all day, get some Futuro or other light support pantyhose or thigh highs. I was given that tip early in my career, and it really really helps IMO. A younger pharmacist I mentored told me she noticed a difference.
Not to mention, I didn't get awful varicose veins after years of standing at work.
oh my. Ok. Maybe use the bands as my actual workout. 😊 Hose support is something to consider.
So is some aches and pains part of SLL? Or could there also be some arthritis? Specially in my ankles. Things I will be bringing up at my next appt.
IMO aches & pains are a result more of not stretching daily, whether we do other exercise or not. We're not 10 year olds that can just jump on their bike & pedal furiously, or teenagers who can suddenly jump into a basketball game. SLL can press on nerves, but if we're not limber & moving, much of that stiffness & pain may not be the SLL per se.
Intro ballet will help with those ankles. You can use a high back chair as a barre for many of the beginning exercises. I like to starfish in bed after waking, do a full body stretch, point & flex my feet, stretch my fingers, rotate wrists & ankles, hold alternating knee up to chest in a gentle stretch. Practice rising up & down on your toes when standing at a sink brushing teeth, or other places you are standing next to something. Because until ankle strength gets up there, we tend to lose our balance & a counter is handy to grab or lean against.
When my dogs are sniffing something on walks, I can do shoulder or head rolls instead of just standing. Point & flex feet, small plié's.
We do get some arthritis type changes as we age, joint lubrication isn't the same as in our 20's & 30's. But we can stay moving, to keep things limber. Someone was talking just the other day here, about how hamstrings (?) tend to shorten with age, so extra work may be needed.
I certainly can tell when I miss my stretches!
Massage is wonderful, too. Foot massager machines saved my feet in the days when I wore heels. 10-15 minutes daily after work, religiously hahaha!
ok. Thanks for all the advice. It is very helpful.
I do have a foot massager. I use often. It helps with the heel spurs I get often. Love that machine. Thanks.
I also notice that stretching is key to being able to continue exercising without hurting myself. I tend to get sciatic pain in my left thigh due to a hip replacement. I learned to stretch out my hip and thighs everyday and then I am good to go.
I found going to a PT and getting exercises specifically to help me where I tend to be weak helped a lot.
What kind of diet landed you on a VitD deficiency? Is your Vit K2 intake sufficient? D+K2+calcium are needed in synergy for good bone health.Did you cut out inflammatory foods from your diet?
she never mentioned a diet. I spend a lot of time outside during summer months. But living in a cold state for months keeps me inside more often. I may just not be absorbing it like I should.
I had a little inflammation on first check. Recheck is good. I do what I can as far as diet. Not like I could. But we process our own pork and beef. And process as much of my garden produce. So what’s in our freezer and canning is what we eat the most.
Diet is very important. Cholesterol gets converted into Vitamin D under the influence of direct sunlight. It isn't enough to be outside on fresh air while dressed. A full body sun exposure is needed for this conversion to happen. Nordic countries where it is not really possible to follow this approach eat a lot of fish traditionally. That's where they get their Vitamin D from. I eat some fish, do the full body Sun exposure whenever I can, and supplement 4000 IU on the days when I can't. Which is through all winter. And I supplement vitamin K2 and calcium daily. As well as magnesium + potassium and I eat ample amount of salt in my diet.
Hello BlueIvyDog
When I start my walks, I have some pains in ankle and legs, but it generally resolves itself in first 200 feet of walking. Blessings.
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