Changing life-altering conditions
I often work with people who use training as a way to regain their quality of life when they have to deal with serious issues day-to-day. I want to share a few stories of clients who I’ve helped. Their names have been changed to protect their identities.
Lisa
Has suffered from long term lower back pain, which turned out to be sciatica after we started; she was also on the obese side and has PCOS. During the 2021- NZ- 4 month lockdown, a serious injury occurred (the undiagnosed sciatica) which left them unable to walk and get out of bed properly. She saw a physiotherapist, which didn’t do too much to reduce the pain. Now she sees an osteopath every 4-6 weeks.
When we started in January 2022, flexibility was a significant problem, it was very difficult to stretch her legs and butt. Over the past 2 years she went from having issues sitting and standing from a seat, to lifting a 20kg barbel above her head. She can perform essential mobility exercises such as, butt and leg stretches frequently, on her own safely, due to less fat around her core; this improved her mobility, flexibility and strength over time. In December 2023, a personal best was achieved on the angled leg press machine, with her pushing 120kgs in combination with lifting and holding 8kg dumbbells at shoulder level when sitting and standing; (this was all completed within the same workout). Overall, her back strength has improved enough she was able to comfortably to go on roller coasters at rainbows end (a theme park in NZ) in April 2023. Example- portfolio- title- 7 clients
Anna
Had a history of losing weight quickly and then putting it back on in a short amount of time and was born prematurely.
When we started in April 2022, she had issues sitting on and standing up off a seat as well which left her body extremely fatigued afterwards due to irregular nerves. Taking medication to help with her insulin uptake and PCOS, (these factors made it harder for her body to lose the weight), she made a consistent go at working-out over the past 2 years and is now (in December 2023) down 12kgs (6kgs with me). Her fat distribution around her waist has changed drastically (an area of concern when starting). In December 2024, she is pushing 50kgs on the angled leg press machine; and can sit and stand; chest press with 8kg dumbbells; and perform conventional deadlifts with a 28kg kettlebell. Afterwards feeling little discomfort in her body. She sees an osteopath every 2 weeks; and no longer experiences bodily pain like she used to when being less active; (for example, when she is away from the gym for a month; and not doing any stretches).
Bridgette;
When we started in November 2023, they had severe pain in their knee when we started; resulting from working all day on their feet. They also had PCOS, and were overweight (gaining it over 8 months when they moved to NZ). Sitting and standing exercises were still causing them significant fatigue, pain in the knee when they were working.
After 3 sessions of completing mobility exercises (included, light intensity sitting and standing, core, glute bridges) I came to the conclusion that the problem couldn't be resolved by exercising.
From my previous experience of giving gentle sport massages to clients with deep-tissue issues- (deep knots), I spent a whole session massaging the front of their legs; mostly the hip flexors and IT bands (sides of the legs) for knots, and there were some very deep ones. (Usually knee issues arise from situations where the person is very tense in their hip muscles; or in this case; due to the PCOS they had, and being overweight and putting more pressure/ stress on their hip region (from standing all day at work). In these cases, (which plenty of them come from) are due to the muscles around the joint, being overworked (like the hip flexors), and the lack of blood flow getting in there due to less consistent stretching, and overall just being generally weak (lack of strength activity). I also went over her Lats (side of back muscles) as they are usually tense when these areas of the body are being worked more from standing, (like in the legs).
Since they had no other skeletal issues, mentioned, I believed it was ok to feel for where the most discomfort was coming from; in case I needed to refer them to a specialist. (If they already know they have an issue, I don’t tend to use this approach; and let them see their specialist).
After that session, where I massaged those regions, the pain went away and they didn’t feel anything in the joint after sessions or when standing at work.
Even for the 3 weeks I was away for between December 2023 and January 2024 she didn’t feel much discomfort in that area.
For February to May 2024 we focused on core, butt, and sitting and standing exercises with weights- (getting to 4kg dumbbells/ 24kg kettlebell); to strengthen their hip flexors (already very weak, due to PCOS, and deep knots they had previous year); and strengthening her glutes to relieve back pain associated with PCOS; (which I get myself from time to time due to having it). Slowly the back pain would subside when sitting for studying for long periods).
May- July 2024 we used the Angled press machine; getting up to pushing 80kgs; doing 24kg kettlebell conventional deadlifts; to work her hip flexors and glutes in different directions; for optimal activation/ better blood flow throughout the entire pelvic region. (They were sitting for studying purposes more now; needed better circulation for more comfort.) Most importantly, the angled leg press machine was used to help strengthen her hip and knee tendons so when putting her through intense activity (to lose fat for example) she won’t be compromising the issue even more).
Little note to everyone, strengthening the lower core (for anyone; and with PCOS) is a must to help relieve back pain. So we still did core and butt reps to warm up those regions prior to the lifting. Warming up with walking is important for anyone before exercising (and especially with pain in the body) and that is what this person also did for 10-15mins. This is what I ask most of my clients to do prior to even doing the core/ butt warm-up reps; to give the brain time to “wake-up” and be more prepared for what it needs to do. (Prevents over stressing the central nervous system; and overstretching weak muscles (causing more pain).
December 2024- they don’t get much, or any back or knee pain, with the right amount of movement and stretching. (They haven’t experienced back or knee pain while working and standing and doing moderated (40kg) weighted leg press reps; and even when they felt tired during the week.)
Victoria
When I meet with them in August 2023, they had severe endometriosis, bleeding was uncontrollable and very painful cramps at any given point throughout their very unregulated cycle.
They were taking medication to help with it; wasn;’t affective.
The focus on her training was to gradually get her up to lifting heavier weights; and to reduce the severity of hormonal imbalances. (Sometimes, heavier lifting with less reps is the best for that). But of course we started with light weights to get her body more used to lifting- 10kg barbel- 8kg kettlebell. After about 7 sessions; gradually increasing the intensity; and her not feeling any abnormal feelings in her body, (other than than what she was showing before prior to training together); I got her to start lifting 30kg- 40kg- 60kg barbel deadlifts; usually after sessions she would have a great sleep. (For the 2 month period she lifted those kinds of weights for, she didn’t experience any pelvic pain; and her cramps went down significantly; (improving her sleep and mental health).
Even over the December 2023- January 2024 period, her cycle became more regular and not as painful.
January 2024- her doctor (gp) even mentioned her periods were becoming more regular.
Warning; The combination of the right kind of medication and exercise regime for the person’s genetics and physical requirements is very important when taking this example into consideration; they were fit to begin with. This specific example shows how weight training can change how the brain sends signals to the places (“the gonads”) responsible for hormonal production. In general, exercise allows the brain to re-wire itself better; (better sleep; calming down cortisol within the body; especially when experiencing stress under long durations (for years/ decades like this person did); and for other chronic health issues like this). Exercise like this can also help the body relax more; giving the better opportunities for the medications to take effect and calm the symptoms of these conditions down.
Natalie
Has a history/ condition of gluteal tendinopathy, (and scoliosis) which started 6 years ago (from running). She has been to physiotherapists, and was on pain medication prescribed by the hospital (so a severe amount, just to reduce the pain in her glutes).
When we started in September 2022, even touching her skin caused nerve pain in her legs/ butt. She worked on her feet for 8hrs per day, in the poultry section (lifting heavy objects/ trays) of a supermarket. 10 months later, with trainer recommendation, she was working at a different job which required less heavy lifting; and was the manager of a fancy clothing store (her area of expertise and enjoys working more). Her pain subsided a lot once she changed jobs.
Two years later, she is able to stand/ bend over to pick up objects from the floor, (for 40+ hrs a week), without feeling butt/ leg nerve pain.
The exercises performed the most consistently in her program included,
Gentle hip flexor stretch, the single-knee to chest stretch. For 30mins. (15mins each side).
In the beginning, she wasn’t able to get her leg off the ground; after 3 months of properly executing this stretch she was eventually able to get her leg off the ground little with reduced pain and better mobility in her day to day activities.
After 6 months alone, of gentle stretching/ massaging, she also completed, on the side for 6 months;
Gentle butt clenching; gentle glute bridges; sitting and standing movements, with holding weights in front at shoulder level, (this comes on top of the physical exertion created from standing at work).
She would also attempt some runs on her own. Overtime her body was able to recover better but at first it took some time. The more stretching she did in her own time, the more the muscles got used to the process of exercising.
On her own, she stretched gently using the knee to chest one, usually for 30mins after exercising.
This stretching consistency increased her muscle’s durability and strength because it taught her muscles to relax, instead of consistently tense up.
Quite recently, April 2024, she went on a 8hr hike across the Tongariro crossing with no pain felt during or after the expedition with her friends, and stated it was the fittest (strongest) she had felt in her body. In July 2024, she received back her scans from Radiology; which mentioned the tendons in her glutes were intact (how tendons are supposed to look). September 2024, she was able to lift 20kg kettlebell, standing and sitting onto a seat, the next day only feeling DOMs in her glutes; (not nerve pain). She is now scheduling in more runs into her weekly regime; (with little symptoms showing); incorporating stretching at the appropriate times.
Overall, her body is able to experience ‘typical muscle fatigue’ after enduring intense activity; with little nerve pain afterwards. The aim of her training was to improve the ‘nerve’s response’ when recovering after exercise and therefore, improve her quality of life.
