I am terribly frustrated at being unable to effectively work out, and am hoping to get some solid advice as most physiotherapists and trainers don't seem to be well equipped to cope with my limitations.
I used to be very active - dance, hiking, some weight training, swimming, biking, stair climber, elliptical, yoga. Joint pain and tendon ripping issues due to fragile collagen have forced this down to practically nothing but light cardio and yoga - even worse, I no longer have access to a pool and won't for some months.
Right now the worst issue is IT band pain in the left glute and outer knee area. It regularly keeps me awake at night.
Currently my exercise regimen is 20min of moderate recumbent bike every other day or two in the AM followed by icing the knee (and ankle, which I broke a few years ago on the elliptical and has been extra achey ever since - and yes, I know it shouldn't be possible; the ED in conjunction with anemia and vitamin D deficiency via GI problems turned my bones to peanut brittle). I follow that up with 50min of gentle yoga every other day or two in the PM, often followed with heat applied to the glute. Foam roller doesn't seem to help much with the IT band pain, tho deep tissue massage gives some relief in the glute.
I wish I could do weight training, but whenever I do anything I get bruises where the tendons attach - like near the collarbones when I do flys, or over the elbows when doing curls or extensions, even with light weight and low reps. I have to be careful not to pull too hard when I swim or use a kickboard or I basically get tennis elbow.
My goal is currently to lose a boatload of weight I've gained over the last 18mo of being effectively immobilized (when the IT band issues got really bad, I was basically bedridden with pain on opiates for six months).
My diet is a pretty healthy Mediterranean type. Usually a yoghurt + strawberry + stevia smoothie or feta + spinach salad for breakfast, greek salad or chicken + veggie stir fry for lunch, carrots or a small handful of raw cashews or cheese + crackers for snacks, and something light for dinner to help keep the GERD in check like a poached egg with sprouts and mushrooms wrapped in a small whole wheat tortilla.
While this doesn't exhaustively cover everything I've tried, I'd very much appreciate any advice or approaches you might be able to suggest!