Exercise, Walking, Women's Health

Learning to walk

It would appear that I’ve been doing it all wrong.  You might wonder, how hard walking can be, but seemingly it’s harder than you think!

As you know, I’ve been having a few issues with a bit of a flimsy pelvic floor, but I’ve also been struggling quite a bit with sore hips and a bad back, particularly after long walks.  I’ve found some great exercises on the internet, but am always wary about getting too engrossed in videos on the internet just in case you get the technique wrong.  I have recently become quite scared of exercising, which is frustrating because I love it, but I am terrified of doing some more damage to the lower half of my body.  Whilst we were in Bristol, I made an appointment to see my Kinesiologist, who recommended I also saw her daughter, a physiotherapist that specialises in muscular skeletal conditions.  I was keen to know where the pain was originating from, was it my feet, my hips or my back.

As it happens it was none of the above.  The problem stems from the sacroiliac joint.  Who knew it could cause such chaos if it’s not working correctly!  On top of that it would also seem that as well as having a flimsy pelvic floor and a core that is shot to bits, I also have little by way of any kind of action in my glute muscles.  It would appear that my joints have literally been hanging off my ligaments and my muscles have not been doing any of the work at all.  As a consequence, my joints have just been merrily grinding against each other, causing the stiffness, pain and soreness – and why I look like an elderly lady most mornings before I get moving.

photo of person walking along seashore
Photo by Matt Hardy on Pexels.com

Exercising pelvic floor muscles aren’t going to resolve this.  This requires some hard core back to basics to get my body functioning in a way that will support me for the years to come.  I need to learn to walk again with proper posture and alignment, I need to learn to use my glute muscles so that they do the job they were designed for.  These are tiny, tiny muscles that need to be worked – not the big showey offey muscles, but the deep muscles that support the body and enable it to function correctly.

It would seem that the pelvic cavity is like a bucket.  You need to keep the bucket level, if it’s not, then things spill out.  In order to get the bucket level, you need to tuck your pelvis under and keep it level when you walk!  This, apparently will help my spine to stay straighter and avoid lordosis in my spine.  Then while I’m keeping the bucket level, I need to engage my glutes with every step.  I need to try to stop over working my joints.  How hard can this be?!?!?  I am mildly terrified that I will get it wrong and create other imbalances in my body which will need to be corrected at a later date.  

photo of woman wearing pink sports shoes walking
Photo by Daniel Reche on Pexels.com

In the short term I’ve been provided with some stretches, some simple exercises, have been encouraged to try swimming, cycling on a stationary bike, walking on the flat and in particular avoiding hills and cobbles – so Albufeira with its cobbled hills is going to be a bit of a challenge!  I’m also not too sure how my beloved yoga is going to fare, even there I think I need to go back to the beginning again, hyper mobility in my joints has also meant that I’ve not actually been stretching or strengthening muscles, more grinding the joints, which is never a good thing.

Husband is a big believer in there being something that is a trigger for change.  The fear of premature arthritis in my hips and sacroiliac joint is enough of a trigger.  Since I’ve started the stretches, the pain in the morning has already started to subside, so at least I do know there is some relief on the horizon.  I suspect it’s going to be a bit of slow journey, and I also suspect I’m going to have to make several visits to a physiotherapist to make sure that I’m not doing myself further damage.  It’s always nice to know where you are, where you are starting from and the positive steps you can take to bring about change.  Fingers crossed 6 months from now there will be some progress, the pain will have subsided and I may be able to increase the amount of exercise I can do – correctly.

So … when I originally set up my blog I called it ‘Walking Back to Happiness’ because I’d had to give up running as I had just too many injuries to carry on through.  It seems the title is more appropriate than I’d ever imagined as I have to go right back to the beginning, walking little and often, this time treating my poor, damaged, body with a little more love and tenderness!

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