New workout and new injuries

[Anonymous]

I’ve just started weight training in a small group, and I think the trainer is quite good. But twice now I’ve injured myself a day or two after training by doing something minor: once, I strained an abdominal muscle getting out of bed (!) and once I pulled something in my leg moving a light piece of furniture. I am not normally an injury prone person, and I have never been sedentary. But I’ve also never worked to get stronger before. I just wonder whether my muscles are tired and so more apt to become strained outside the workouts? I really don’t want to miss these training sessions or give up, because I can tell they’re exactly what I need. But I don’t want to keep becoming hobbled by everyday activities! Any advice? Will things get easier as I get stronger?

[Anonymous]

I am you. Used to being able to take on any new activity. Now it’s a string of false starts ending in a new injury. An answer is to do as little as possible in the class every day. Don’t push yourself as hard as you can. Don’t strain. Get yourself to exertion and back off. That is the discipline required by your current state. This will allow you to slowly relearn and protect your body. As long as you are consistent, you will gain more than the fits and starts can give you. This can be difficult in the face of even well meaning peer pressure or directives from a trainer. Unless it’s a workout for injury rehab, you have to be patient and disciplined enough to do less than what is being asked, so that you can come back the next day and the day after.

[Anonymous]

Anonymous wrote:I am you. Used to being able to take on any new activity. Now it’s a string of false starts ending in a new injury. An answer is to do as little as possible in the class every day. Don’t push yourself as hard as you can. Don’t strain. Get yourself to exertion and back off. That is the discipline required by your current state. This will allow you to slowly relearn and protect your body. As long as you are consistent, you will gain more than the fits and starts can give you. This can be difficult in the face of even well meaning peer pressure or directives from a trainer. Unless it’s a workout for injury rehab, you have to be patient and disciplined enough to do less than what is being asked, so that you can come back the next day and the day after.

This. I am about to turn 50, and have always been athletic (yoga, climbing, biking, hiking, weights, etc.). I’ve sustained more injuries in the past year+ than ever in my life. I’ve had to learn to scale back, and not go as long & full-on hard—now it’s about moderate effort with slightly longer duration.

[Anonymous]

Anonymous wrote:I’ve just started weight training in a small group, and I think the trainer is quite good. But twice now I’ve injured myself a day or two after training by doing something minor: once, I strained an abdominal muscle getting out of bed (!) and once I pulled something in my leg moving a light piece of furniture. I am not normally an injury prone person, and I have never been sedentary. But I’ve also never worked to get stronger before. I just wonder whether my muscles are tired and so more apt to become strained outside the workouts? I really don’t want to miss these training sessions or give up, because I can tell they’re exactly what I need. But I don’t want to keep becoming hobbled by everyday activities! Any advice? Will things get easier as I get stronger?

let the trainer know about injuries. They can better understand you so that you don't have this happen.