Posted by Steve in Exercise | 15 Comments
Exercising While Injured
This seems to happen to me any time I start getting on a roll. 2 weeks ago I had lost 6 pounds through lots of hard work and planning. I felt great and thought that I’m really starting to make a difference in my weight loss efforts.
That all changed on May 12th when I decided to play in a pick up basketball game after work with some friends. I played for literally 2 minutes before I got injured. 2 MINUTES!!!
Now I have a torn MCL and I have to go through 5 weeks of Physio Therapy just to be able to walk properly again. I’m also wearing a range of motion brace to keep my knee stable.
For the past week I have been sitting and laying down and more sitting and more laying. So this begs the question how do you lose weight while you are injured? Since I have a leg injury I can’t do my usual cardio workouts, running and jump training. So how am I suppose to burn calories? Weight training is very limited no leg workouts and other upper body exercises surprisingly depend heavily on your legs for stability Push ups, dips rows etc…
This has thrown my whole routine off and I need your advice.
What should I be doing exercise wise to keep up the weight loss or at least prevent any weight gain until I’m back to normal? How have you worked around your injuries in the past?
I don’t mean to come off as being a complainer, injuries happen I’m just frustrated and anxious to get moving again. Please leave your comments.
Thx
Steve
Steve,
I’m not sure what to recommend. Are you able to walk at all? To be honest, I say take it easy but some won’t agree. Over 4 weeks ago, I got a pinched nerve in my neck and since then only went to a few spin classes and walked. Our gym closed for 2 weeks and I think it was meant to be because for the past 2 weeks I have done nothing but walk and it got better (minus the numbness). I was on a roll and didn’t want to take a break but knew I had to.
Just be sure to watch your food portions and eat healthy fooods, drink a lot of water and walk if you can. Hope you heal quickly.
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Focusing on perfect form is key. I’m recovering from a lower back/lower abdomen injury. I accepted the fact that I will be dealing with pain for the rest of my life. But I’m always focusing on perfect form now. That doens’t mean train like a slug, but don’t use weight that is so heavy that makes you break form.
In your case, I would take off until your injury heals.
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I would follow the advice here on this blog.
http://www.weightlossweapons.com/blog/weight-loss-tips/you-already-own-the-greatest-weightloss-tool/
Your brain is your biggest tools. At times when you are injured and cannot exercise, this is when you have to utilise it most.
Cheers.
D
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Seriously, take a break man!
It’s a clear sign that you should slow down and take some rest. What’s the point of exercising anyway? being healthy, right?
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Swimming is great cause there’s no impact on your joints. Check out some interval sprints in the pool is my tip
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I injured my knee lifting weights and then went back to lifting weights way too soon. My knee gave way and I had to go to hospital. The dog said I have ruptured my cruciate knee ligament. I had to have an operation and couldn’t lift weights again for 6 months.I will advised that you let even the slightest injury recover before exercising again.
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Swimming is probably the best option if it is available to you. You could also try a chest expander and a powerball, both strengthen your upper body and you can use them sitting down.
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If your injured doesn’t mean you can’t exercise… do the other activities the injured person should. For me swimming is best.
But before you do any exercise after an injury, it’s wise to get the approval and recommendations of your treating physician or therapist….
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i think, sit ups are ok. because you dont have to walk at all.. just little pressure. what you think?
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..i cant think of anything to recommend, exercising while injured,i think is so difficult to do.. just eat healthy food instead.
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Of course you can be able to exercise still if you are injured. There are basic exercises which you can still practice. The important thing is that when your mind will be able to function well, and that would make your body functions well too.
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Definitely you can exercise still if you are injured.But with that you have to take the healthy foods.Anyway Thanks for sharing this with us! Keep posting cont….
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I’m in the same boat. I injured my knee last year and had a relapse with my knee on boxing day. I’m back on crutches and its really frustrating but there are things to do. here are a few examples:
sit either on a backless chair or couch and lean back a little use your core to support you, hold as long as you can and do reps. You can also start the same way and do little twists each way to work your sides.
get some free weights and work your arms, back and chest.
A lot of exercising do involve being able to stand on both legs and be able to bend the knee but honestly its about getting creative with ways you can use what your able to and work whatever you can. I hope your knee is coming along healing wise and whatever you do DON”T RUSH IT!! trust me the last thing you want to do is relapse!
Hope this helps some, good luck!
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You can use the spring chest expander as a great general warm-up tool before your trainings as ‘Hypnosis’ said above.
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Yes, working out at home with cardio can be really a good alternative when injured.
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