So, I Broke My Foot :(
Shana67
Posts: 680 Member
There I was, just 15 lbs from my goal weight on Saturday morning, rushing to get out of the house to my workout. And. I slipped off of my front stair and broke my foot 
This is actually my 2nd time breaking this foot (different place but same side of the foot), and the last time I gained SO MUCH WEIGHT before I was able to workout again. I want this time to be completely different, and maybe even LOSE. So, my plan is to stick very very closely to my 1300 calorie daily goal and hope to see the scale continue to move down, even if it's just a little bit.
Does anyone else have any experience with losing weight while being unable to exercise?
This is actually my 2nd time breaking this foot (different place but same side of the foot), and the last time I gained SO MUCH WEIGHT before I was able to workout again. I want this time to be completely different, and maybe even LOSE. So, my plan is to stick very very closely to my 1300 calorie daily goal and hope to see the scale continue to move down, even if it's just a little bit.
Does anyone else have any experience with losing weight while being unable to exercise?
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Replies
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I just broke my big toe 2 weeks ago (I slipped on the stairs too!), couple that with a lung and sinus infection. My toe is obviously not as serious as a broken foot but I'm not allowed to exercise until my doctor clears my toe and lungs. Can't see her until Oct 21, ffs. I am going to start swimming again next week as I personally feel my lungs are ready. I'm so scared I'm going to gain weight. But it's been okay so far. I have a heck of a lot still to loose so it's easier for me than you. Can you focus on maintenance until you're allowed back on it? Give yourself a little break from calorie cutting while your body heals?2
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I injured three discs in my back last year twice. Had to have steroid shots both times (actually 4 times total) in my spine to heal it, and was down on my back for weeks. I did not gain weight but I didn't really lose any. I simply logged what I ate, drank LOTS of water (which sucked but was necessary for many reasons - pain killers - and to keep digestion happy while sedimentary) and stayed in my calorie goals (at or near maintenance, yes I added calories back, but tried to keep it to vegetables/good foods). Once I was on my feet again about 4 weeks later I still had to take it easy but logging the entire time and weighing everything helped keep me in check.
If you broke it you may be down as long if not longer than I was so be diligent, but do consider eating at maintenance or close to it. It might seem like you will gain a little weight but it won't actually be permanent. Eating at maintenance will also help you heal faster. Just a thought. Healthy long-term weight loss is not a quick thing, it's the long game we're playing so keep that in mind when healing. If you stay in a deficit make it a slight one while healing.2 -
I broke my leg a while back in a motorcycle wreck. Had to have 2 surgeries to fix it so I was pretty much sedentary for about 18 months. I still went to the gym and did upper body a couple times a week, but my goal was simply to retain muscle mass. You DO, however, get a lot of sympathy/pity while hobbling around at the gym! Working out on crutches and a cast absolutely sucks.
I managed to maintain. I ate my RMR while I was completely down. Once I got more active, I ate a couple hundred calories more, but that's about it. It is easy to feel sorry for yourself or make excuses about the crutches being more difficult so you need to eat more, but the bottom line is you are way less active and using smaller muscles (even though you might feel exhausted doing simple things). I made sure I was eating plenty of protein as well.
I won't lie, it sucked for me. I hope you have an easier time, but I was bored, sitting still, and really just wanted to stress eat! Even once I was physically able, the mental part was tough. It took me a long while to really re-commit back to the gym and eating right.
Hopefully you won't be affected for very long and can get back into your routine quickly. For now, just eat light, get some protein, hit the gym and do what you can, and sit back and heal.
Good luck!3 -
As much as it sucks that you broke your foot, it makes for a nifty experiment. Can you indeed lose weight and feel comfortable by calorie counting alone? I mean, I know people do it all the time, but can YOU? I've never tried it, but I often wonder if I would be satisfied on 1200 per day if I wasn't burning 600 thru running. Please report back. It seems like you would able be able to still lift weights too, so maybe some extra energy toward getting stronger? Sorry.2
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Sounds like you have a good plan. Maybe look into some seated exercises?2
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Everyone, thank you - this is so super helpful! I was able to stick to around 1250 calories yesterday without much issue, and that was even including watching football (my weakness for eating/drinking too much)! Keep those helpful comments coming
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I broke and sprained my ankle back in March. The key was not going into pity party mode (which I've done plenty of times before).
I had to focus on diet and cut back on some of the excess calories I could enjoy from Cardio. I also readjusted my expectations. Instead of 1 lb a week, i was fine with a 1/2 pound. I was even fine with maintenance if I had a couple of higher calorie days. The key was no gaining, no surplus. No IDGAF days where I just ate my feelings.
I still stayed in the gym and worked out upper body three times a week. I would also do leg extensions and leg curls since they didn't put put weight on my foot. I also used my gyms arm ergometer which didn't burn nearly as many calories but was better than nothing. Once it felt okay I started doing light cycling and then progressed to walking which I did a ton of once my ankle was healed.
I ended losing about 5 pounds over the 2 months I was injured so it is possible.
Good luck!3 -
I tore my AC in my shoulder in a motorcycle wreck, and still made it to the gym within a week with arm in sling LOL - not that I *should* have, but by Golly I was not giving up my muscle! I adapted exercises, worked unrelated muscles, etc. It was slower, but I healed way faster - I used my "warm up" time on the treadmill walking to do the Physical Therapy range of motion exercises prescribed, so I was much more diligent and consistent than most of their patients!
So dont look at this as "no" exercise until you heal - there are a TON of "sitting" workouts for people in wheelchairs, and you can do the thigh and calf machines with a little adjustment until you can work back up to squats etc. dont hurt yourself, but no need to be a couch potato either 4 -
Everyone, thank you - this is so super helpful! I was able to stick to around 1250 calories yesterday without much issue, and that was even including watching football (my weakness for eating/drinking too much)! Keep those helpful comments coming
I think I lost in spite of the exercise. perhaps I needed the downtime when it happened to me, so with rest and sticking to the deficit and not having to play scale games with muscle repair, day to day fluctuations etc.. the trend stayed down during recovery..
but at least my exercise did not change to hand to mouth!
You got this, you will be back up and going in no time, and probably rested and stronger than ever!1 -
As much as it sucks that you broke your foot, it makes for a nifty experiment. Can you indeed lose weight and feel comfortable by calorie counting alone? I mean, I know people do it all the time, but can YOU? I've never tried it, but I often wonder if I would be satisfied on 1200 per day if I wasn't burning 600 thru running. Please report back. It seems like you would able be able to still lift weights too, so maybe some extra energy toward getting stronger? Sorry.
I agree! I got tendonitis in my foot from overuse, and expected to be down for several weeks. But instead of panicking, I decided to use this as a learning experience. I know life happens and situations are going to come up that prevent workouts from happening, or derail my calorie goal. I plan on keeping this weight off for life once it's gone, so I've gotta know how to roll with it! So anyway, I cut back my calories to offset the lack of exercise, and it was pretty easy to stick to my calorie goal. Also, in one week I actually wound up losing two lbs after having been in a stall for two weeks! It was likely water, but it made me feel better! My foot is actually feeling better after about 10 days of rest, but it has been a good, reaffirming experience to see that I can deal with lack of exercise when the need comes up. Now I'm slowly adding in easy workouts again.
Which brings me to what you can do in the meantime. These are some things that I did: strength training upper body exercises, floor yoga/stretching exercises, "air bicycle"--this is tiring!, arm cycle (I have an under the desk stationary bike that can be used for arms as well--Desk Cycle--but some gyms apparently have arm crank machines. After a while you can ask your doctor if stationary bike/spinning are okay.
Good luck, and I hope your foot recovers soon!
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I've been on IR for about 12 weeks without being able to do much...haven't lost, but I'm pretty satisfied with only having put on about 3 actual pounds.2
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There I was, just 15 lbs from my goal weight on Saturday morning, rushing to get out of the house to my workout. And. I slipped off of my front stair and broke my foot
This is actually my 2nd time breaking this foot (different place but same side of the foot), and the last time I gained SO MUCH WEIGHT before I was able to workout again. I want this time to be completely different, and maybe even LOSE. So, my plan is to stick very very closely to my 1300 calorie daily goal and hope to see the scale continue to move down, even if it's just a little bit.
Does anyone else have any experience with losing weight while being unable to exercise?
I'm so sorry you broke your foot again, Shana - and oh boy timing! I crashed my bike on Sat. and broke my elbow! About 12 lbs to go.
I broke my foot 18 months ago and did the same as you, ate my way back to a larger size. You can absolutely lose weight while you're inactive. Stick with your calorie goal, and for motivation think about starting back to your workouts a lb or 2 lighter. You sound like you've put thought into managing your recovery this time, and I know you've got this. You worked your way back before and I know you can do it again
Apologies in advance for typos one handed hunt and pec1 -
I broke my foot 3 years ago. I had to have surgery and was in a wheelchair for about 2 months. I did weights at home in the chair. Best of luck with your recovery. Its such a pain in the *kitten* (foot).1
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Honestly, it was easier for me losing weight without exercising. I lost 100# before I even began walking more. Of course I had a lot to lose, but I can honestly state that I was not as hungry as I am now when I go to the gym everyday. There are things you can do with weights for upper body that you could sit and do, so no weight on your broken foot
I hope you mend quickly! Best of luck!
BTW, I know more people that lost weight doing no exercise at all, than I know people who lost weight and exercised. Losing weight is all about eating less calories than you burn. It is personal preference how you arrive at weight loss, but no matter how you get there, you lose weight by eating less calories than you burn. Fact.2 -
I sprained my ankle back in March and had to sit out of exercising for a little while. I just made sure to stay committed to my calorie counting and taking the rest that my body needed. There was no sense in trying to overdo it and making the injury worst, thereby guaranteeing that I would be down longer.
Luckily for me my favorite form of exercise is pole which is very low impact for the ankle and foot. So I only missed 2 weeks of classes, and then when I did come back I was able to modify things to insure that I didn't involve my ankle. So I wasn't down long enough to get out of the mindset of working out. That's the hardest part, keeping your mind focused on your task. I was sick last year for a few months (not dying sick) and while I kept up with pole after I recovered, I fell out of sticking to my calorie goal and my other forms of working out. It took me about 6 months to get back into the mindset to do things properly and by then I had gained 20 of the 25 pounds that I had lost back.
Just stick with your calorie goal, and possible try to do some upper body exercises.1 -
I have lost 110lbs since October last year and have not purposefully exercised at all. I have increased my activity since then, but largely as a result of not carrying around so much weight, not as a result of being motivated to work out.
I have bad knees and my mobility is limited. I just found out today i am going to have knee surgery on November 7th - with a 6-8 week recovery period, I too am worried about putting on pounds, but since I have been successful up to now with just watching my diet, I think I can manage.1 -
When I broke my ankle, the time I put on weight was when the cast was off and I was into the rehab stage...more active than the previous sitting on the couch, but added too many cals to my diet.
So my tip would be when you start to become more active again, increase those calorie goals quite slowly.
For me the rehab sure felt like really hard work, but it wasn't burning loads of energy.1 -
Hang in there. You always learn something on the road to recovery at least I have ever time I injure myself. I always come back smarted and 10x more focused yo smash my goals. You got this.0
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Salespeople has a seated cardio routine you can find free online. I used it when I tore my meniscus and couldnt walk.0
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I had a very bad leg break and tore all of the tendons and ligaments in my ankle at the same time. Nine months of literally not being able to walk (was mostly on the couch), surgery, and still eating normal, I lost 20#'s without actually trying. A nurse friend told me it was because it takes a lot of calories to heal the kind of injury I had. I do not recall that I ate any less then usual. If anything, I tend towards stress eating so probably ate a bit more. Anyways, maintaining can certainly be done and losing can be, I think, if you're thoughtful about what you're eating. I often wonder how much more I would have lost if I'd actually put effort into creating a deficit back then.
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There I was, just 15 lbs from my goal weight on Saturday morning, rushing to get out of the house to my workout. And. I slipped off of my front stair and broke my foot
This is actually my 2nd time breaking this foot (different place but same side of the foot), and the last time I gained SO MUCH WEIGHT before I was able to workout again. I want this time to be completely different, and maybe even LOSE. So, my plan is to stick very very closely to my 1300 calorie daily goal and hope to see the scale continue to move down, even if it's just a little bit.
Does anyone else have any experience with losing weight while being unable to exercise?
I'm down 74 lbs with no exercise. Limiting calore intake is far more significant than exercise, if your sole goal is weight loss.1 -
I am so sorry to hear this! I have lower back pain related to a fractured and degenerated disc, so I fear exercise. I lost 40 pounds by decreasing calories alone and now I lift (very light) weights at home for my upper body. I'm so afraid something is going to hurt my back I am adding in weight and new routines very slowly. So, what others have said, watch your intake.
I'm not sure what you can do for the mental benefits when you love your workouts besides sitting workouts.
One interesting thing is I recently got offered surgery for my back (I'm not going to do it-trying PT first-I don't want metal in my back) and they gave me the post-op packet to read through. It said to eat a high protein diet to help your body heal. Maybe this seems obvious to you and others but it didn't occur to me to not just eat healthy but eat high protein. My mother had her hip replaced 2 weeks ago and her doctor advised high protein also.
Most of all, be kind to your foot. You want it to heal properly and not have arthritis years from now.
Good luck!1 -
I tore my ACL in March and had surgery in May. I would like to say that I continued losing or maintained; alas I did not. I had quite a pity party (cupcakes) for myself because I missed out on lots of things that I really wanted to do , and by my maths the weight I gained is exactly what I get for eating at maintenance and not running the 20 miles per week that I used to run. I'm not fully recovered yet (still in rehab and it will be next month before I'm allowed to start cycling outside, swimming, or running again) but I'm able to ride my bike inside on the trainer, do some plyometric work, do yoga, and I've been walking 4 miles several days a week. I'm watching what I eat and my weight is starting to trend back downwards.
That being said, don't have too big of a pity party and keep tracking, and you should be able to make it through relatively unscathed. Make sure you are eating enough to fuel your recovery though--a diet rich in calcium is good for healing bones!1 -
You guys are the best! Seriously!! Thank you so much for all of your kind and inspiring words. I feel so much more capable to handle it this time. Having such a supportive community is going to make the difference. I just know it 3
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Argh I have been there too.. I found getting up and trying to crutch around as much as I could helped! Trying to do everything for myself rather than letting people help with everything.. Sucks, sorry to hear that. Hoping you have a speedy recovery0
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sorry to hear.. you have been doing so great.. I've seen your posts on the forums. You are a winner and you'll find a way to keep on track. You are so determined. Good luck and get well. 0
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Sorry to hear that. It really is difficult. I broke my leg last weekend, and i'm still can't really exercise. I hope your recovery goes well0
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Dislocating and breaking my foot is actually what led me to MyFitnessPal! I was worried that not only would I not lose my recent baby weight but that I would gain a bunch. I ended up losing a good chunk of the baby weight just sticking to my calories with the settings at sedentary. You can do it!....you'll just have to eat less b/c of the lack of exercise. 0
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I had a heart procedure and could not exercise for 6 weeks. I had an ablation so my chest would hurt and I was sooo exhausted that I couldn't do anything. If you cannot exercise, just eat at a deficit.0
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Keep in mind though that your body will need calories to heal your bones! So a big deficit could just delay your recovery. Either way... I'm so sorry, it must suck!0
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