Fitness Consultation: Addressing Weight Gain and Shoulder Pain Issues

Q: Fitness Consultation: Addressing Weight Gain and Shoulder Pain Issues

In summary, you have two issues： 1. Stomach pain 2. Shoulder pain with uneven shoulders. To address the first issue, although I am unaware of your weight loss methods, they generally involve fasting and exercise. During fasting, it is recommended to consume at

Fitness Medical Consultation

I do not smoke and have an irregular exercise routine.
My height is 163 cm, weight is 69 kg, and my BMI is 25.97 (which is considered dangerously overweight).
Flexibility: 39 (good), Muscle strength: 20 (poor), Cardiovascular endurance: 23.08 (very poor) ------ (the above are the results of an online assessment) ------ Hello, doctor! Two years ago, I had a normal weight (163 cm; 48 kg).
Due to changes in my diet and irregular lifestyle, I have gained a lot of weight.
The methods I used to lose weight before are no longer effective, and I also experience stomach pain.
I am not sure why.
Additionally, my right shoulder is extremely sore, possibly due to computer use! When I look in the mirror, I also feel that my shoulders are uneven in height.
Which specialty should I consult for this? My classmates suggest seeing a traditional Chinese medicine practitioner, but I find that a bit intimidating! If I seek treatment now, can I fully recover from the shoulder pain and uneven shoulders? Will I need to take medication or undergo treatments like acupuncture?

Qiu Xiaobao, 20~29 year old female. Ask Date: 2003/12/28

Dr. Lin Ruixiang reply Physical Fitness

In summary, you have two issues: 1.
Stomach pain 2.
Shoulder pain with uneven shoulders.

To address the first issue, although I am unaware of your weight loss methods, they generally involve fasting and exercise.
During fasting, it is recommended to consume at least 1500 to 2000 cc of fluids daily, with a caloric intake of 1200 kcal per day.
Additionally, aim to burn at least 1000 kcal through exercise each week (approximately 4 hours of walking) to minimize harm to your body.
The occurrence of stomach pain is usually unrelated to weight loss.
I suggest starting with over-the-counter medications (antacids), and if there is no improvement within two weeks, a gastroscopy is recommended.
Regarding the second issue, the uneven shoulders and soreness are likely indicative of what we commonly refer to as "myofascial pain syndrome." This condition arises from maintaining the same posture for extended periods, leading to increased muscle tension and associated pain, typically more pronounced on one side.
Generally, when the pain is not severe, traditional Chinese medicine (TCM) massage or physical therapy (PT) massage and electrical stimulation can be quite effective.
However, if the pain is intense, localized injections from Western medicine may be more effective (at this point, massage or manipulation is not advisable).
The effectiveness of medication is primarily to alleviate pain, with limited impact on the actual improvement of the condition.
Wishing you good health.

Reply Date: 2003/12/28

More Info

To address your concerns regarding weight gain, shoulder pain, and overall fitness, it’s essential to take a comprehensive approach that includes lifestyle changes, medical evaluation, and possibly physical therapy.

Weight Management
Your current BMI of 25.97 indicates that you are in the overweight category, which can lead to various health issues. The weight gain you experienced over the past two years may be attributed to changes in diet and lifestyle. It’s crucial to adopt a balanced diet that emphasizes whole foods, such as fruits, vegetables, lean proteins, and whole grains, while minimizing processed foods and sugars.
A structured weight loss plan should ideally include:
1. Caloric Deficit: Aim to consume fewer calories than you burn. A daily intake of around 1200-1500 calories is often recommended for weight loss, but this should be tailored to your individual needs and activity level.

2. Regular Exercise: Incorporate both aerobic and strength training exercises into your routine. Aim for at least 150 minutes of moderate aerobic activity each week, such as brisk walking or cycling, along with two days of strength training.

3. Hydration: Drink plenty of water, aiming for at least 1500-2000 cc daily, as proper hydration can aid in weight loss and overall health.

4. Monitoring: Keep a food diary to track your intake and identify areas for improvement.

Addressing Shoulder Pain
The shoulder pain you are experiencing, particularly on the right side, may be related to muscle tension and postural issues, especially if you spend long hours at a computer. The perception of uneven shoulders could indicate muscle imbalances or tightness in the upper back and neck.

1. Posture Correction: Focus on maintaining good posture while sitting and standing. Ensure your workstation is ergonomically set up to reduce strain on your shoulders and neck.

2. Stretching and Strengthening: Incorporate stretching exercises for the neck, shoulders, and upper back. Strengthening exercises for the rotator cuff and scapular stabilizers can also help alleviate pain and improve function.
3. Physical Therapy: Consulting a physical therapist can provide you with a tailored exercise program and manual therapy techniques to relieve pain and improve mobility.

4. Medical Evaluation: Since your shoulder pain has persisted, it may be beneficial to see a healthcare provider specializing in orthopedics or physical medicine and rehabilitation. They can perform a thorough evaluation, possibly including imaging studies, to rule out any underlying conditions such as impingement syndrome or rotator cuff injuries.

Gastrointestinal Concerns
Your mention of experiencing stomach pain during weight loss efforts is concerning. It’s essential to address this issue as it may indicate an underlying gastrointestinal condition. If dietary changes are causing discomfort, consider:
1. Dietary Adjustments: Gradually introduce changes to your diet rather than making drastic alterations. This can help your body adjust and may alleviate gastrointestinal symptoms.

2. Medical Consultation: If stomach pain persists, it’s advisable to consult a gastroenterologist. They may recommend tests such as an endoscopy or imaging studies to determine the cause of your symptoms.

Conclusion
In summary, addressing your weight gain and shoulder pain requires a multifaceted approach involving dietary changes, regular exercise, and possibly medical intervention. It’s crucial to consult healthcare professionals who can provide personalized advice and treatment options. With dedication and the right support, you can achieve your fitness goals and improve your overall health. Remember, gradual changes are often more sustainable and effective in the long run.

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