how much is too much or too little for muscles.

[k turner]

I am trying to work out if I should be doing more. Or if more will mess me up too much. How do you know. I know everyone is different but there must be some guide lines.

I have fibromyalgia and ME which affects my muscles and Oesteoarthritis which affects the bones and joints and a snapped anterior cruciate ligament in my left knee which I chose not to get fixed. I also have hypermobile joints which either dislocate of tear the ligaments easily.

I really want to continue improving and get as fit as I possibly can!!!! Please dont say, oh just stop when you are tired because you are worried your advice might mess me up worse. I dont think that is possible!!!

Now to cycling, I ride about 3oo yards and when I ache on my thighs just above my knees (never the whole thigh), I stop and shake them wait thirty seconds and carry on again. Sometimes I do this every 100 yards. I have a lot of hills to contend with.

Some of the time I do an extra 4 to 6 pedals before I stop. I have not made myself ache after riding or next day except for being a little stiff.

Should I be continuing with the ache and wait to get past "that pain wall, or second wind" or something like that and then the ache will stop, or should I always stop when it starts to hurt?

I really want to make my muscles grow before winter when I have to go to the pony twice a day instead of just once in summer.

I have about 8 weeks. Should I be doing more? How much more? I have loads of pain killer and deep heat ice packs etc, anyway and they dont seem to help my normal pain much.

I have thought about going out 3 or 4 times per day for smaller rides, with the theory of little and often. Would that work?

I am trying to do 1 mile each way once a day at present working up to twice per day with a lot of hills, I keep having to get off on the hills. Although I have improved to be able to get 3/4 way up the longest one now, but it is not very steep.

Am I being a wimp or doing it properly by not straining, I have read that muscles wont grow unless they are strained.

 

[k turner]

26 view and no answers. why? I am not going to hold anyone to any advice, and I wont break, promise.

 

[dantheman]

you will get a lot of people looking out of curiousity, who, like me, dont really know the answer, although i am very unfit, my legs have always been pretty strong, when i started commuting (7 miles to, and from each day) it took about a month before my muscles started tightening more and giving me a little cramp.. IMO if your not acheing the next day, tou shouldnt be doing too much, so far as your muscles are concerned, however, only you can know how much your joints/bones can take.... i believe that cycling does stress your joints less than say, running etc, as theres no impact. Just keep to a very low gear when climbing hills, it does help, honest..

 

[HLaB]

I think a little pain and a little rest works for me. In your case I'm no expert but it sounds like your making a great effort, good luck.

 

[col]

you seem to be doing a good job yourself,by doing an extra few pedals before you stop?give yourself a stop line or mark on the road,like a lampost or grate,if thats giving you the burn dont go any further for a week or so,then when it starts to feel more comfortable,add a couple more turns of the pedals.keep this going ,but expect sticking points,where you feel it isnt improving,we all get them,and after a while you will pick up again.Watch your diet,you will need the energy in carbs and protien to aid repair of your muscles too.But like i said,you look to be doing it already.

 

[domtyler]

Set yourself personal fitness goals. Set yourself short term, medium and long term ones but make sure that they are always achievable rather than win four stages of the TdF in 2012 type dreams. Things like be able to cycle all the way to the top of High Hill without resting type things or cycle a total of forty miles in one day perhaps.

 

[Scoosh]

Do you do any other exercises - like a few squats to help strengthen the muscles in your thighs ?

 

[Perry]

My Fiance has Fybro and Oesteoarthritis. Some days are really painfull and some not so bad. There doesn't seem to be a patern where she is pain after doing anything very physical as sometimes the pain can be bad after taking it easy prior to the pain (even with morphine patches).

Keep your gears low and don't try to do any, "Out Of The Saddle" stuff.

The concern you should have to determine weather the pain is a nerve pain or from the bone. Pain from the nerves (Fybro) cant be helped. Just keep everything light and easy.

You are doing really well to have so much motivation, I know how upsetting it can be. Hang on in there and enjoy.

Sorry to state the obvious but have you tried a lighter bike/tyres? Also speaking to the Dr about his advice regarding exercice?

 

[k turner]

Thanks everyone, some pretty good advice there. I dont think a doctor could give much advice really because I know my body the best, they just tend to say take it easy and keep exercising.

I can get all the way to the first hill without stopping now and 3/4 way up. I started by walking the whole hill, then riding to one tree, then two, and in a month I am nearly at the top. Then a genal on a hill with two dogleg bends, which I can sometimes do, but if I am going too slow, I cant steer around the corner and land up in the hedge or wall. Then another flat bit, then my major achievement a very short, very steep hill which I have done three times now.

Then there is a very bumpy pothole ridden piece just before the driveway and I have to walk that because four discs are ruptured and it hurts a lot on that bit, the other bike had suspension but this one hasnt.

I exchanged the Cross country bike with fat tyres that they sold me for a road bike with thinner tyres and it is much easier.

I am riding the flat in 4,5,6 and the hills in 2. I cant ride standing up yet because I cant balance, I can do pavements and very quickly eat take bites of a banana. I can stay in a straight line when I look behind me now too.

So should I ache afterwards, because a lot of the time I dont. Why does only 6 inches above my knees hurt? Shouldnt I somehow use all my thighs and all of it should ache, or is it because the muscles are smaller therre where they join your knees.

I thought of putting my seat up a bit more, because I tend to use my balls of my feet and toes, therefore am quite bent with my leg down.

 

[k turner]

Perry - why no out of the saddle stuff? I thought that would save my back over the bumpy bits. cant balance yet though.

schoosh - cant do squats, my knees lock up.

col - I have improved my diet radically, but I am getting a tummy now, so once again, am I doing too little.

 

[Dayvo]

Possibly a good exercise for you would be for you to go to a swimming pool, get to about waist/chest deep, and gently bounce up and down on the balls of your feet and bending your knees until your chin touches the surface of the water (or to a depth that feels comfortable for you).
Little weight is exerted on your joints, and it is an enjoyable, yet simple, exercise.

 

[peanut]

Possibly a good exercise for you would be for you to go to a swimming pool, get to about waist/chest deep, and gently bounce up and down on the balls of your feet and bending your knees until your chin touches the surface of the water (or to a depth that feels comfortable for you).
Little weight is exerted on your joints, and it is an enjoyable, yet simple, exercise.

yep thats excellent advice. Pool exercise is fun too as its inside in the warm

The pain in your muscles is quite natural at first if you haven't exercised in a long while. Saying that it does sound as though you have got your saddle too low.
Having the saddle low gives you more confidence if you need it ie balancing and steering and stuff but if your leg is too bent it will put a huge stress on your knees and could cause further damage strain on the muscles and ligaments.
I think you should try and find a local cyclist and ask him to look at your saddle height and position on the bike. Your local bike shop should have done that for you when they gave you the bike.
Good luck and keep at it it will get easier and become more enjoyable

 

[k turner]

I tried swimming a year ago, but that was when I couldnt even get up my stairs. I found the water not warm enough and got a lot of cramps.

But now that I am a lot better, I think I will try that again, it may be different now. The gym and pool is right next to the pony, so I could do that before I come home.

Good idea!

Previous question - should I be using my whole thigh or just the part above my knees?

 

[Perry]

Perry - why no out of the saddle stuff? I thought that would save my back over the bumpy bits. cant balance yet though.

.

After reading your posts again, you seem like a tough cookie!

I guess I was being too cautious with you, just try and listen to signs from your body.

 

[Moonglow]

Previous question - should I be using my whole thigh or just the part above my knees?

From my understanding of exercise of various types, unless I am *trying* to
be specific about my muscle use, I try to use groups of muscles, feeling the movement through more of my body. Any easy example is in breathing technique. One can focus on breathing specifically into the top of one's lungs or the bottom. Far better though to use the whole of the lungs.

WRT pain just above the knees, I experience this too and I'm fairly certain it's because my leg is too bent at the top of the stroke. My suggestion would be to continue building confidence till you feel able to raise the saddle more. Having a more efficient range of motion will help you achieve a more efficient use of your muscles.

Hope this helps, Jonathan.