So...Normally I'm pretty thin, lately I've been puttin' on some "comfort" weight...But I'm looking to find an effective way to work out and stay in shape that doesn't hurt me.

I work 40 hours a week and I'm on my feet constantly. The impact from standing on hard floors for that long really hurts my hip joints and my back. I'd LOVE to go to a gym and work out, but after being on my feet so long, my legs (knees and hips) can't handle it at all. I try to do arm weights, but if I move my arms up and down my shoulders crack every time they move up and down.

Walking too heavily on one side of my body makes me hips crack and my knees get sharp pains, so lunges and things like that are out.

What do you guys/gals do for keeping in shape?
I mean, my bod is fine, but I want to be IN SHAPE, like toned, not thin and undefined.

Any tips and tricks besides taking loads of bayer back and body?

=)

Thanks!

hey there dania
so, ive been in physical therapy every other day for 5 years, including 3 times a day with all 4 of my hip surgeries... the therapists are wonderful.. STRENGTHEN YOUR CORE. thats the most important thing you can do. it strengthens and helps keep in place your back and hips.. so things like light crunches (dont over-do it)... planks, if you can.. things that'll strengthen your center core.. i find doing the elliptical for just a little bit helps..and all i keep hearing is pilates pilates pilates.. i wouldnt think that id be able to do that, but with a one on one instructor who's very informed about your body, it works.. it's a workout!! i hope this helps:) im only 17, so im still finding out things and learning.. ill update you if anything comes up:) :)

Same as pp, I find that pilates helps me the most. I also work full time and try to get for regular walks but pilates is great. Most of the moves don't do anything "wierd" to my body, sometimes I can't do as many repetitions of certain leg moves makes my knees or hips crack but I just do something else. Also, there are very few moves in pilates (that I've found anyway) that involve being on your knees which is not possible. Now that I'm used to it, my back starts to really hurt if I don't keep up the pilates. Hope that helps,
Elly

physio, pilates, pilates, more pilates and more pilates. works wonders. a bit difficult if you have the fatigue part of EDS badly cos sometimes, like today, for instance, I finished work at 5 and have had to come home and lie down. but you can only do as much as you can, and it really helps.
xx

To the people doing pilates: I have trouble just walking around my neighborhood because my lower back and knees hurt so bad afterward and as the single mom of a three year old and full time school schedule I can't be out of commission. Is pilates 'gentle' enough on the joints that it's something that I should try?

Hi there, I definitely find pilates the most gentle thing to do that I get the most benefit from, especially for the lower back. When I keep up with the pilates I am much more likely to get out on a good walk b/c I feel better. I am now 39 weeks pregnant ( yup 39 with warnings the whole way of a likely 32 weeker) and I kept up the pregnancy pilates until a few weeks ago. Now I'm just to lazy to get up and down from the floor :)

So I know we are not supposed to do Yoga, but if you find a good yoga place, talk to the teachers and see if there is one that can help you to modify the practice so that you are balancing and strengthening without too much of the stretching part. I found a great person who is really helping. I was very sad when i was told not to do yoga anymore but I find it very important and helpful to my wellbeing... also try some chinagel before and after exercise.

I also have EDS and have found pilates (a program written by a physio) to be the best for keeping me well. Since developing my core (doing pilates for about 6months) I can now cycle for up to 45 mins three times a week and am starting to feel fit again. I can now walk without pain. I still keep up the pilates as a maintenance. I have previoussly had a separated pelvis and time (6 months) in a wheelchair, walking aids for 2 years, and had hip surgery.

I find pilates to be a nightmare and am sick of hearing physios claim is the cure all and the only exercise for us.

I tried aqua aerobics and that was a nightmare. I was using an exercise cycle, but when both knees started mal tracking, I found cycling impossible.

I really need to find something that I can do without too many injuries or much more pain.

I've been in phys-therapy most of this year(add auto accident to eds). Anyway, I finally realized that my muscles feel a little bit more "normal" in the mornings. I'm going to change my exercise schedule to the mornings. Has anyone else noticed this? Also, not trying to progress fast has helped. I only hurt myself if I try to exercise like my "old" body used to.
:)f

Here in Denmark, the EDS docs (Center for Rare Genetic Disease at RigsHospitalet in Copenhagen) prescribe PT (the government actually pays for it!) and specifically recommend Pilates, due to the combined balance and strength training. There are PT groups specifically designed for EDS/HMS.

I have lifted weights for many years, finding that muscle strength decreases joint instability, dislocations and overall pain.

Yoga can be modified to avoid over extension and injury. Yoga is very strengthening, I have practiced for many years. My best yoga instructor recognized my hypermobility and taught me to work within a healthier range of motion. I have never had an injury in yoga.

I think Pilates is the most important because it strengthens your core, if those abdominal muscles and back are strong, your whole body is stronger

If you are looking to just get started doing *something* look for a book called "Yoga in Bed." Best thing ever! It is mostly stretching around the core and spine (which is good). It's also *in bed*. There is a morning and afternoon routine. If you already have a sense of how to tighten your core muscles, it is a viable way of getting those going.

what about swimming? since its a good workout without adding stress to any joints? has anyone tried? im moving right near a gym and a pool in a few weeks... just curious

Swimming is hell for me. You must realise that you use a lot of muscles when swimming, making you get fatigued A LOT faster than any other exercises.

One lap in the pool makes me as tired as doing physical therapy for hours.
It's probably good if you still have some strenght left and your fatigue isn't too bad, but I just don't see the point in going to the pool. You lose a lot of time for going there, (un)dressing, etc. You need to pay money for it. And for what, spending 5 minutes in the pool and be completely exhausted..

But it's good for the joints yes :p

Prof Bird recommended a set of 3 Pilates DVD's when i saw him. He said they were from The Australian Pilates Foundation but i have been unable to get a set. Has anybody managed to get them??

Thanks
ANDREA

I'm looking for good videos/ DVDs, too. Anyone have anything they'd recommend?

I'm a big fan of belly dance. While it probably isn't the best if your hip joints tend to come out, it strengthens your core in a serious way. I had an amazingly intense teacher in Cleveland, near where I went undergrad, and my core muscles definitely felt the burn...It's probably better to find a teacher who is also a yoga or pilates teacher or works in PT as a day job, just to make sure you don't roll something out of its socket. The great thing about belly dance is that you don't have to jump or step forcefully like in many forms of dance, so your knees and hips deal with less strain.

That's one I haven't thought of! Thanks! I can see how that would really work your core.

I started working out over the past year and the first couple of months were really really hard but once i started putting on muscle it helped ease my joint pain while excercising. It was the same when i first started physio. It was hell untill i put on enough muscle to start keeping my joints in place. Oh the joys of eds.

I found for cardio that the elliptical machine takes a lot of pressure off my knees, and the only way i could use the treadmill was at an incline and low speed.

I run at least 2 miles 5 days a week, 2 days barefoot and 3 in my 'toe shoes'.
Beyond that I keep up a basic strength training regiment.

Hailley, thanks for sharing. I'm getting ready to find a physical therapist, too, so I'll keep that in mind. I figure I'll probably injure something else once I get started-- but the goal is more muscle! Glad to hear it helped.

John, what are 'toe shoes'? Do you have foot issues? If so, how do you run barefoot? Just curious! (I've got terrible feet!)

'Toe Shoes' are just what everyone calls them, they're actually called Five Fingers. The site is here www.vibramfivefingers.com
I did have really bad knee problems and had two surgeries on my right knee to stop it from dislocating when a friend of mine (who just got diagnosed a few months ago) mentioned them to me. I do have foot problems in that my toes will dislocate sometimes but I've started wearing Injinji toe socks and they keep them in place. As for running barefoot, I started running in my Five Fingers a lot and worked my way up to two miles, now I'm working my way up to running solely barefoot. As for my feet/knees they have never felt better running barefoot has dramatically increased the muscle strength in my feet and legs which has helped me hold everything in place better.

Thanks-- I'd never heard of the toe socks and shoes. My pain issues with EDS all started with my toes, actually, so I appreciate your post. Maybe the toe socks would hold my toes in place... I appreciate all you said about being barefoot, too-- I think it's better. But I've got pain in the ball of my left foot from jamming toes a few years ago. So, that foot wants an orthotic with metatarsal support (in a shoe) and the other wants to be free! (Not the best situation for exercising!)

i do a lot of yoga- not fast moving cardio flow type, more slow working on alignment and strength building. if you look for a good 500hr RYT (registered with yoga alliance) that has a background in Iyengar Style (uses props and focuses on alignment) you'll be good to go. Hatha teachers also might work- mostly finding the right teacher in any style i guess! when i have a regular yoga practice, i hardly ever dislocate. i eased up as i was in PT twice a week to work on some specific muscles in my back/neck and my knees have been all over the place.

john, do you run around your neighborhood barefoot or on a treadmill? i just have this funny image of you running on hot pavement barefoot going through my head :)

I want a pair of Five Fingers! I was in ballet for years and now my toes pop regularly. I have to take off my shoes mid-day to put them back. Do the Five Fingers keep your toes together better than regular shoes? I just know the first thing I'll dislocate will be a toe.

yeah but not recently, i will check it out again. thanks for reminding me x