New CNA- How to deal with body pain - page 2

by Purple93

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So as I posted the other day I started my first day as a CNA today at a hospital. OMG! my body feels like it is going to fall apart, i even cried after my shift walking to the bus stop because I was so weak and my body from my... Read More


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    - Proper body mechanics. Remember to use your arms and legs to lift, turn, move, etc. residents, not your back.
    - Getting good rest and relaxation after a shift. First thing I'd do after getting home was throw on my PJs and curl up on the couch or inbed.
    - Tylenol.
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    Thank you all for the advice. I just got home from my third day and I am soaking my feet in warm water as I type. It hurts extremely bad and I think what makes it worse is that fact that I am super flat footed and I have no arch in my foot so I ordered some new balance shoes that are supposed to have good arch support. I think I may get some brooks too later one to mix em up. Besides the whole body hurting thing, being a brand new CNA on the busiest unit of a hospital is really hard. I'm just trying to learn how to prioritize my time and figure out what all the machines mean, and what those terms mean that the other staff are saying. I came in knowing nothing AT ALL since I've never worked so it's a bit overwhelming and I'm supposed to be on m own on Monday and I honestly don't know how well I will do but I will just try my best. Thank you guys!
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    Without knowing it you have stumbled into one of my areas of specialty (so to speak). Everybody's feet are different. In general, people who have flat feet tend to have knee problems because of what's called pronation. That puts a lot of stress on the knees in the wrong way. That stress can also be transmitted of the legs into the lower back and cause some really severe back pain.

    Probably the easiest and best way to cure that is to find some good insoles that will give you a lot of support. I'm not necessarily going to tell you how to take care of that, rather you should probably find someone who's very good at fitting insoles in to shoes.

    The end result is that you want to achieve a good anatomic alignment from your feet up to your hips that will take pressure off of the inside of your knees and relieve some pain in your hips and back. The other part of the equation is the shoes. Each type of shoe is designed for a foot that pronates, supinates, or is neutral. Stores that focus on running shoes will have people that know about which type of shoe is designed for what type of ankle movement you have. Flat feet, as I have said before, pronates severely.

    Once you have found the right combination of shoes and insoles that work, you should find that the pain that you experience in your feet your legs your knees your hips in your back should decrease dramatically. After that, what you need to look at is ensuring that you have good body mechanics that minimizes stress on your spine.
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    Make sure you have 2-3 pairs of shoes for work. Don't wear the same pair of shoes two days in a row. Call a podiatrist office and see if there are shoe stores in your area they would recommend. Advil may work better than Tylenol because it addresses inflammation. Foot soaking, self massage, stretching, and exercising on off days are all things you need to do. I still have pain, but after getting good shoes, stretching, and biking (the only form of cardio I can do since my feet hurt!), it is definitely a lot better than it was. And yes, it does get better after a few weeks. Stretch during your shift (calves, hamstring, piriformis, abdominal side muscles). Take Advil on your lunch break so you are not in so much pain after work.
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    I would suggest that on your days off, keep to a good exercise schedule. I think running or elliptical is great, it conditions the body for endurance. When your body is conditioned to run, say 13 mi or 26 mi at a time, being on your feet for 13 hours isn't a problem. Plus you can go to a running store & get fitted for a good pair of shoes, which may help resolve the problem as well
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    My advise is get god shoe I have Klogz USA and Ilove them my sis is an LPN and she told me about them and Advil take two and your good to go
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    SHOES! you have to spend the $ to get a really good pair of shoes! Sears has some good nursing shoes.

    Take an aspirin before your shift and get some muscle rub to use on breaks.

    Pay attention to how your lifting, pushing, pulling. I recently noticed that I've been lifting a resident to a standing position who could stand herself with encouragement and a little more patience on my part.
    >crank the beds up for providing care...even if it's only for a quick reposition! It makes all the difference in the world. Take the time to do it, one wrong or difficult lift can start your pain for the entire shift.

    Stretching before/after and during your shift helps. Find the correct ones to do! I stretch in the break room and don't care it I get "looks"

    Your body will get use to it after a while! Right now, it's new and your body is screaming at you to stop. But, it will cope with the change!
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    I'm sure I sound like I am talking out my butt, and sound like a complete jerk, which I don't mean to, but at this point I would welcome the back pain for a steady paycheck.

    On the other hand, this may sound silly, but I've had other jobs where I had to do heavy lifting and the one thing that helped me was yoga. Have you tried that? I thought it was stupid at first, but it really does stretch your muscles and make you stronger.
    emcadams likes this.
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    Agreed about the yoga. I've found that's the only thing helping my sore muscles. However, I think my soreness comes from having lost a lot of muscle tone due to my last job being in an office. I also think good shoes and socks help a lot.
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    Quote from Purple93
    I started working out not too long ago b/c I'm 40 pounds overweight (but even the people bigger than me don't seem to be effected).
    I don't know how bigger people manage, but I'm also overweight and suffer from lower back pain. It doesn't bother me if I'm standing straight up, but it can be burdensome if I'm bending over for any length of time. I think it's the weight of my gut pulling on my lower back. It's not a strength problem for me either. I lift fairly heavy free weights, so I have the core strength, but I think the problem is a matter of fatigue.

    Do you find yourself stretching your toes when your feet hurt? That may be an early sign of plantar faciitis, or at least weak feet. It takes time to strengthen feet, but stretching everything from the glutes, to hamstrings, calves, and feet can help prevent and get over plantar faciitis.

    How about joining me in a diet? We can lose the extra weight, and hopefully we're rewarded with less lower back pain. It'll be less stress on our feet too. You probably won't want to do most of my workout unless your goal is to look like a burly lumberjack, but you might be interested in the HIIT portion of my workout that I plan on phasing in in a week or two. Basically it's intervals of sprints. The benefits are that it doesn't take that long, and it will raise the metabolism even while dieting.

    Whichever path you chose, I wish you good luck with it.
    marsqueen likes this.


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