It was a gray day in early 2013 when I realized I could not find my quadriceps muscles. I knew where they were supposed to be (after all, I was a doctor), but they didn’t seem to be there. I share the story of how I lost and then found my quads because it may help you.
My walking was becoming more difficult due to increasing hip, back, and especially knee pains—I had osteoarthritis, an ailment that affects more than 50% of seniors. I did not exercise regularly and was out of shape. I googled “exercises for knee pain” and found a beginner’s exercise designed to strengthen the quadriceps, provide support for the knee, and reduce pain. It began:
“Sit on the floor.”
So far so good.
“Stretch out your legs in front of you.”
“Place your hand on top of one thigh and feel the muscle tighten as you voluntarily contract your quadricep muscle and hold the contraction as you count to three …”
No matter how hard I tried, I could not feel my muscle. My thigh felt the same before I contracted my muscle as it felt while I was contracting the muscle. I could detect no bulge no matter how hard I tried to contract the muscle.
I momentarily panicked, but then decided I just needed to keep doing this exercise … and others. This was the first step in my regular exercise program—I was 63 years old.
Today I’m happy to report my knee pain did improve—and I eventually found my quadriceps muscles! They were in the right place all the time, along the front side of my thighs, but were so thin and weak that I could not palpate them—and worse, they did not adequately support my knees.
My early exercise efforts were challenging. Rotating pains led me to try assorted exercises, including swimming. In 2014 I had a hip replacement for advanced arthritis in that joint. In 2016 I joined a gym and got a trainer for the first time in my life. Though I saw the trainer only every week or two, I learned the exercises, worked out several times a week, and started to feel better. In 2020, because of the pandemic, I switched to a home exercise program.
You don’t need much space or equipment to exercise at home.
A 6’x8’ space in my bedroom is my gym; the edge of the bed is my exercise bench; 5- and 8-pound dumbbell weights, ankle weights, and elastic bands are my tools. I found exercising to music makes it more fun and lively.
My routine might start with dancing or marching in place before moving into a series of exercises designed to strengthen different parts of my body. If you are new to strength training, you will need some instruction, like a class, trainer, or good videos. The Mayo Clinic offers an excellent list of free basic instructional videos.
We must listen to our bodies. I alternate days of weight training and walks, aiming for 5 days a week—I learned if I walk every day, my knees hurt. Knee pain is not just a problem for seniors. Injuries and obesity contribute to arthritis at any age.
Use your common sense— see your doctor if any pain is severe or persistent. But don’t put your entire exercise plan on hold each time you get an ache or pain. Adjust, scale back, take a short break, change the routine, or start swimming. I started using trekking poles last year—they’ve greatly helped my gait and endurance. My exercise routine has given me more energy, a lower risk of falling, a reduced likelihood of needing further orthopedic surgery—and more muscles!
Whatever you do, even if you have only 15 minutes a day, just move!
SUGGESTIONS:
1. If you need data to convince you about the value of exercise, check out what the CDC has to say.
2. Probably you already know exercise is good, but have just not yet found the time, plan, motivation, support, etc. to make it happen. Check out what the NYT says in “How to Start Working Out.” If you don’t know how to start, go for a walk or check out the aforementioned Mayo collection of how-to videos.
3. Please share with us what has worked for you. Was it the gym, a trainer, videos, classes, exercise buddies, or something else? Do you have any favorite online programs to recommend to us?
I’d love to connect with you on Facebook if you are a user. You are especially invited to come view a Facebook live video of my home “gym” that I will be posting approximate 3/23/23.
You are all in my prayers. I wish I knew all of you. Drop me a note sometime to tell me who you are.
Love,
Donna
Addendum 6/22/23 Another music choice for exercise is Christian Rock! I made this change recently and love it. Lots of energy and a bit of prayer. DC
EXTRAS
Here is my Prayer for Healing of Adverse Childhood Experiences (ACEs) —I include some information and links about ACE’s. I encourage you to learn more if you are not familiar with ACEs. I’m convinced saying the prayer and having trauma-informed attitudes and behaviors will help bring healing to our world.
Happy to share with you a great discussion titled Discover the Power of Connecting with God to Heal your Mind, Body, and Soul! with Podcaster Neena Perez in Straight Talk No Sugar Added, in video https://www.youtube.com/watch?v=QiDv2QRic0k or audio https://podcasts.apple.com/us/podcast/straight-talk-no-sugar-added-podcast/id1437575497
Dr. Donna Chacko promotes health of body, mind, and spirit through her website (serenityandhealth.com), her blog, her podcast/vlog series Pop-Up Conversations on Health of Mind, Body, and Spirit, and programs at her church. She is the author of Pilgrimage: A Doctor’s Healing Journey (Luminare Press, 2021), a recent best-seller on Amazon, 2022 Illumination Awards Gold Medal Winner, 2022 Reader Views Literary Award Gold Medal Winner, and 2022 Catholic Media Association First Place Awards.
It is not crazy to sit in silence doing nothing. Wise and holy men and women have always done it.