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#FightingItOut Anyone with Osteoarthritis? Knees? I was advised BOTH knee joint replacement at 56 yrs seven months age. I limped everywhere. I decided to fight it out. Today, I walk 9-10 kms without limping. I cycle about 140-150kms a week. No medicines. Interested to know how?
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1. I simply wanted a doctor to tell me on my FIRST reporting for knee pain in 2014, at 54 yrs age, that 👉🏻if👈🏻 I strengthened muscles of legs ie thighs and calf & shin, they would reduce pressure on knee joint. NONE DID.
#FightingItOut #FightingItOutOsteoarthritis
2. I start my journey of pain & agony and how I recovered more than 80% & pushed knee joint replacement by at least a decade. A human body can stand only ONE knee joint replacement in life and the life of this replaced joint is 15 yrs.
#FightingItOut #FightingItOutOsteoarthritis
3. If I get a replacement of both knees, say at 60 yrs age, by 75 I would be in NO position to withstand a surgery & make life more miserable. Each doctor, physio, gym trainer, specialist give only HOPE, none gives a possible solution.
#FightingItOut #FightingItOutOsteoarthritis
4. I will make this thread short, five tweets a day, and try to wrap up in less than 10 days. I am here writing today because I fought, never lost hope. All of you whose condition is similar to mine need to do only one thing. FIGHT.
#FightingItOut #FightingItOutOsteoarthritis
5. I am 58 yrs 11 months today. I spent my career in absolute tough terrains WALKING and CLIMBING in mountains. As Commanding Officer, 43 yrs age, I climbed 63 of the 71 posts in Batalik. Will continue.....
#FightingItOut #FightingItOutOsteoarthritis
6. Mountains in Menchuka, Yorlung, Manigaon, Leh, Darbuk, Chushul, Pengong Tso, Shivaliks, Kupwara, Tangdhar, Pharkian Gali, Khwaja Behak, Macchhal, Gurez, Batalik, Chorbat-La, Garhwal & so many. The body supported. The knees suffered.
#FightingItOut #FightingItOutOsteoarthritis
7. I was out of Army in 2006, 46 yrs, SHAPE-1, 88 kgs. That’s perfect health. By 2010 I was 98 kg. 2006-2014, I walked 6-8 kms 5 days a week. For 8 years knees held on. I started skipping an odd walk. Then another. 6-8 became 4-5 km.
#FightingItOut #FightingItOutOsteoarthritis
8. Distance and walk time gradually reduced. By Oct 2014 the first visit to doc took place. X Rays and basically ‘outflow’ of money and time and ‘inflow’ of desperation and demoralisation. Doctors ‘declared’ rotten joints. 2nd opinion?
#FightingItOut #FightingItOutOsteoarthritis
9. The 2nd opinion always comes out as much worse than first. Both knees got a direct shot of steroid injection. I was supposed to be fine. Walking resumed covering small distances. Pain resumed and walking stopped. It became cycle.
#FightingItOut #FightingItOutOsteoarthritis
10. Ayurvedic Oil, Gym with personal Trainer, Heat Treatment, Rheumatologists, Orthopaedics, Supplements, Internet & more. 2014-2017 were devastating. From 88 kg, I was 98kg. I decided to FIGHT. 2018 Jan, the change started. Contd...
#FightingItOut #FightingItOutOsteoarthritis
11. The Change....
1. How do I compensate for my passion for ‘walking’?
2. How do I achieve it without taxing my knee?
3. What is the best alternative to keep physically fit?
AND how do I 👉🏻NOT👈🏻 cut my visit to my doctors.
#FightingItOut
#FightingItOutOsteoarthritis
12. I realised in pursuit of an answer to the questions above that I must 👉🏻completely overhaul👈🏻 my thinking. I must tailor my life to prepare for ‘next’ 25 years rather than brood over my best ‘past’.
1. My extensive reading and ....
#FightingItOut
#FightingItOutOsteoarthritis
13.
1. My extensive reading & search for an answer for knee pain brought me to hidden gems uploaded by people.
2. One article simply said ‘strengthen leg muscles faster than rate of degeneration of knee’.
#FightingItOut
#FightingItOutOsteoarthritis
14.
3. Reduce weight to relieve the knee of the beating it takes with each step.
4. Everything boils down to strengthening muscles of leg (each muscle from hip to toe is ‘leg muscle’) & reduce weight FASTER than degeneration of knee.
#FightingItOut
#FightingItOutOsteoarthritis
15. The challenge is NOT finding an answer, it actually is to take you out of your shell. Log kya kahenge (What will others think).
To CYCLE? At 57 yrs with 98 kg weight and die on road in an accident? OR get prostate cancer?
WEIGHT??
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#FightingItOutOsteoarthritis
16. WEIGHT??? Always heard that weight cannot be reduced at this age. I tried every stunt to reduce weight. With walking stopped, what alternative did I have? Fad diets, medicines and more nonsense. Had to find an alternative.
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#FightingItOutOsteoarthritis
17. Finally in Feb 2018 I bought my first second hand cycle from OLX for fear of not wasting money should I not like it. An MTB. Very apprehensive. Last I cycled was in 1983, 35 yrs back. I did not see anyone my age cycling.
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#FightingItOutOsteoarthritis
18. Very scared to go on main roads, I cycled inside a campus till a day security did not let me in.
I took to roads. 5km, 8 km and in Mar 2018 I reached milestone of 15km cycling!! My son joined me for cycling. That was a huge boost.
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19. We both cycled 20km, helmets on, 4-5 times in 10 days. Something STRANGE was happening. Earlier, I would get my knee massaged every alternate day. Few days of cycling I noticed that I hadn’t felt need for massage.
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#FightingItOutOsteoarthritis
20. Was ‘strengthening leg muscles’ actually reducing pain of osteoarthritis? It gave me SECOND IDEA. How do I strengthen my leg muscles on non cycling days. My daughter suggested ANKLE WEIGHTS. It was 1. Cycling & 2. Ankle Weights.
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#FightingItOutOsteoarthritis
21. We were at 1. Cycling 2. Ankle Weights. This was my life from Feb 2018 to Feb 2019. Getting used to Cycling & Ankle Weights. Took one year to convert cycling into ADDICTION. When ever I would not cycle it was Ankle Weights.
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22. Found out online Ankle Weight exercises for strengthening leg muscles. It wasn’t punishment. I let cycling & Ankle weights become part of my life. When not cycling, I strapped Ankle Weights at 4.30 am & till 8.30 am would be on.
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23. Ankle weights & cycling covered my week. NO OTHER crash diets, exercises, medicines, NOTHING. Simply focused for one year on knee. In May 2018 went to my doctor who gave an injection in each knee. He checked x rays. That’s it.
#FightingItOut #FightingItOutOsteoarthritis
24. In Feb 2019, I ‘resumed’ walking!!! 1-3 km a week. Strangely there was no/reduced knee pain after walks. ONE YEAR of hard work was showing results. I decided to go for 3. WEIGHT REDUCTION. 1. Cycling 2. Ankle Weights & now 3.
#FightingItOut #FightingItOutOsteoarthritis
25. Set simple rules. 1. No diets. 2. Will not give up favourite foods. 3. Will cut out food that causes weight gain. 4. One day a week permitted for a drink and any food. 5. Will find harmless weight reducing methods. I HIT A JACKPOT.
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#FightingItOutOsteoarthritis
26. Food intake equivalent of two rotis , one bowl dal & one good portion of veg three times a day.
No Rice, Bread, Sugar in any form, fried stuff, liquor & snacks for 6 days a week.
One day I would eat anything in moderate quantity.
#FightingItOut #FightingItOutOsteoarthritis
27. Cycling revealed some surprising stuff. 20 km cycling burnt 7-800 cal, 40-50 km 1200-1500cal. Food intake vs cal burnt- 4-5 days cycling BEATS calorie intake. 80-100km cycling a week burns more calories than intake.
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28. Cycling burns MAXIMUM calories per hour of work with NO/minimal stress on knees coupled with very strict food intake with no self-denial of favourite food. Weight reduction effort started after one year of cycling & ankle weights.
#FightingItOut #FightingItOutOsteoarthritis
29. An absolutely surprising fat guzzler is hot water. Daily after cycling/non cycling days, first intake of day was ONE LITRE of boiled water sipped like tea over 45mins. Result? Mar-Aug 2019, from 97 Kg I came down to 88 kg today.
#FightingItOut #FightingItOutOsteoarthritis
30. Cycling, Ankle Weights for one year, removing carbs from diet for six dayside week, set quantity of food three times a day, no snacks, fried stuff, one litre of hot water daily- Result? 97 kg to 88 kg. REDUCED weight on knees.
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31. Last 18 months I fought with #Osteoarthritis but I did not leave doctors. In Jun 2019 I reported for injections in both knees. A thorough review by doctor and he advised NO INJECTION. Review in Dec 2019. X rays convinced him.
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32. My story of cycling, ankle weights, hot water, zero carbs for six days etc and my determination pleasantly surprised him. Advised pain killers. The challenge was MOTIVATION. How do I keep myself motivated? I found many ways.
#FightingItOut #FightingItOutOsteoarthritis
33. A chance uploading of my cycling activity on twitter with few photographs attracted attention of @laxjai a lady who was very encouraging. I cycled over 500kms in total. See #HistoricalGurudwarasOfDelhi
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34. Cycling to Gurudwaras & going into history kept me motivated. It was followed by #1000kmCyclingForSAVITA I have done about 600km so far. I upload it on twitter to discipline myself. 1200 years of history of Delhi is being covered.
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35. Aug 2019 to Dec 2019 target-1. Reduce weight to 80 kg. 2. Cycle average 150km week. 3. One litre Hot water TWICE a day. 4. Control carbs. I freeze the tweets now and will pick up this thread in Jan 2020. THANK YOU FOR READING.
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#FightingItOutOsteoarthritis
36. This is MY STORY. No commercials. Shared it because it’s “US”, ‘you’ and ‘me’, who are on one end as suckers while on the other end professionals make money from our misery. Hard work, sweat and patience-that’s all is required.
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