The Challenge: Knee Pain and Daily Struggles
Candace came to us late October of 2024 with significant pain in her knees, stemming from a torn meniscus. Simple tasks, like getting out of bed, became a struggle filled with discomfort.
This persistent pain affected her daily life and hobbies, leading her to seek a solution.
Her Goals: A Path to Improvement
Candace had clear objectives in mind:
- Increase her strength
- Build stamina
- Lose weight
- Decrease pain
- Improve left shoulder range of motion
- Have FUN along the way
The Commitment: Twice a Week Training
With a commitment to training twice a week, Candace began her journey with Coach Sydney. With Sydney’s exercise science background and the collective 25 years of coaching experience from our team, they crafted a customized plan tailored to Candace’s specific needs.
Initial Progress: Building Strength and Confidence
After baseline assessments and movement analysis, Candace’s program was set in motion.
Less than a month in, she shared, “My training is going great! I have seen improvements; my box step-ups are stronger, I can move a bit faster, and I’m seeing range of motion improvements.
And in all honesty, consistency so far is my biggest win!”
Reassessing Goals: Fine-Tuning the Focus
After 30 days, Sydney checked in on Candace’s goals to ensure they remained relevant.
Candace revealed that she was getting winded during her Hapkido classes, highlighting her desire to improve her overall stamina.
Supportive Coaching: Listening and Adapting
Around the same time, Shawn McQueen, the Owner of Railroad, also checked in with Candace. She expressed her satisfaction with Sydney, noting, “Everything is going great! Sydney is great. She listens, is professional, and friendly.”
At the 8-week mark, Candace reported, “I can squat deeper, still with some assistance, but I can go deeper than when I first started!” This spoke to her increasing mobility, flexibility, and strength.
Overcoming Setbacks: Navigating Challenges
Around week 10, Candace faced frustrations with pain in her knee and shoulder.
Although she didn’t realize it at the time, irritation is a normal part of the rehab process.
And pain has a purpose. To sound an alarm bell within us to get our attention.
And there are a plethora of factors that go into irritation or setbacks. Many of them are our own doing.
Factors like lifestyle choices—such as eating inflammatory foods, poor sleep patterns, stress, and in Candace’s case – ongoing Hapkido practice—likely contributed to her discomfort.
Candace bravely told her coach, “This is typically where I would say ‘I’m done’ and stop everything. Yet I need to attack my pain and not run away from it.”
Adjusting the Plan: A Heart-to-Heart
Recognizing the importance of staying focused, Coach Sydney had a heart-to-heart with Candace to reassess her priorities.
Together, they adjusted her training plan to target her pain points more effectively. Candace also made the tough decision to pause her Hapkido classes.
Focus on Wellness: Lifestyle Changes
Throughout their training sessions, Sydney encouraged Candace to focus on key lifestyle factors outside the gym.
They maintained regular check-ins via text, and Candace made strides in her nutrition, incorporated mindfulness breaks to reduce stress, and began stretching more frequently.
She reported feeling less stiff and more mobile.
The Transformation: 12+ Weeks In
Now, 12 weeks into her training, Candace can kneel without pain, move with greater confidence, and do so at speeds she previously couldn’t manage.
She can squat with minimal to no pain and get out of bed without discomfort.
While the journey has taken longer than expected, and setbacks are part of the process, Candace’s consistency has led to remarkable results. Her success is attributed to:
- Prioritizing her own needs
- Maintaining open communication with her coach
- Regular check-ins and feedback
- Staying focused and avoiding distractions
- Being consistent with her training
Achieve Your Fitness Goals
If you’re facing similar challenges or want to achieve your fitness goals, we encourage you to be brave like Candace, and reach out. Speak with a coach.
This is what our team at Railroad does.
We get to know you, learn more about you, learn where you are and where you want to go and we help you get there.
And enjoy the process along the way. ! 💪✨
To book a free consultation to speak with a Coach,