I am 60+ M. I am working in hypermarket at night doing replenishment.
I work 11 hours at night with 1 hour total break. I have to carry items of up to 20kg at times (e.g. Big bags of 1kg flour bags - however not all the time - it varies across the night). I guess I walk 30+K at night in the role.
I previously have been a DJ (desk jockey) for many years and have been doing this role for 9 months.
I get serious cramps in my legs (I have to stand up and “squash” these). I have various pains that seem to move about my body.
Sometimes it is constant in a part - e.g. tonight my hands are in pain for hours now and nothing seems to relieve it. At time I have “shooting pains/streaking” in different parts of my body - ranging from toes / legs / torso (1 side). My lower back hurts every time I stand up.
I am Type 2 - however I do not need med treatment as my bloods are normal and I have a constant mass (lost 25kg 18 months ago). I have had to be on Vit B12 for a while as a recent blood test recently showed a deficiency.
As a note: I was going to gym regularly for over a year prior to commencing this roll and I was doing strength training (weight) and doing very well.
After 9 months, at this I expect my body to have adapted to the regime. I expect some aches/pains in the beginning as the activities are different to gym but….
I there another possibility? - I do not have arthritis or or take any medication (other than temp Vit B12).
I am exasperated at this point and do not want to use pain killers etc. to treat symptomatic. I believe this is a more systematic problem - however I do not know where to focus.
Any suggestions?
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Hi all,
we no responses. Pity!
I think I have found it, after a lot of researching. Hopefully I am right.
I suspect 2 issues:
Issue 1: My posture is poor as I have always sat in a chair for years and it does not do any favours! SO I suspect my lower lats are weak and unbalanced with the chest/stomach. The remedy seems to be: Must conduct “superman’s” (lay on front and lift arms above one’s head and at the same time lift straight legs. Result is you are balancing on stomach and hips. Repeat 3x10. Also add/build up to lifts with arm sideways AND lifts with arms next to thighs)
Issue 2: Realisation of tilted hips/very stiff hip joints/weak glutes. Remedy is to to do standing step ups and reverse straight leg lift. Couple this with squats following (in time). Also, do stretches by crossing legs (which I struggle to do).
The two activities ombined should release my tilted pelvis and encourage a straighter back/posture and relieve the pains.
Hello, I will reply! I am a physiotherapist/physical therapist, depending on which side of the pond you are on!
Cramp when caused by exercise, in your case, physically demanding job are a result of exhaustion in the muscles; they have ran our of juice, oxygen, everything!
The difference between your 1 year of gym work and your job is the type of activity. Strength training is a different form of energy and muscle type - the idea being that you use all of your energy in a handful of movements.
Whereas being on your feet, walking, bending, and lifting continuously is more muscle endurance - continuous contraction (use) in your muscles.
And more than anything else the change of pace was sudden.
Think of it like going from sitting on the couch to deciding to run 20k - your body probably won’t let you get that far, it will cramp up!
But that cramping and aching is what causes your muscles and joints to get stronger.
Adding more general movement, exercise and strength will definitely help! Supermans for sure, also think hip bridge/hip thrust and squats for sure!
Essentially, train your body for your work.
How are you getting on now? Better? Its been a few months since you posted?