Question about working out with injury

shall1112

Hi, I'm new to the group and appreciate having a place to ask questions. I'm just getting back in to a work out and diet program (very cliche starting 1/1). November 2012 I had surgery on my hip for bursitis. I suspect that the bursitis was caused by excessive spinning but I'm not certain. Despite the surgery, I'm still having pain. Spinning is one of the only things that I enjoy for cardio - I like how effective it seems to be. I'm not great at self motivating on a treadmill or something like that. Do you have any suggestions/thoughts on effective cardio workouts that wouldn't be so hard on my hip? I'm currently about 30-40lbs overweight and I know that whatever I start now will take some time to feel comfortable. Thanks for your help.

Sarauk2sf

Tagging. I am not a good one to advise on cardio as I don't do it, but hopefully someone can weigh in.

A couple of suggestions though could be swimming or rowing


Also, you could look into endurance based programs that involve weights (or do a more lifting based program).

Chieflrg

I concur with swimming. I also think you might consider water aerobics or even just running in water.

I deal with pain & swelling 24/7 in all my joints including hips. I found hill sprints are a top shelf calorie burner for me that doesn't put stress on my hips, ankles, knees etc... Up a grass hill or a snow sledding hill if you're in a cold climate like me will burn more calories than just about anything out there if you can do 100%. I can average nearly 1000 calories in a hour of playing Rambo up a hill and walking down. Uphill is much easier on the knees and hips, but you want low short strides downhill because that could give you some pain if you don't.

Even just walking up a hill at a fast pace will burn a good amount of calories.

Ice skating is a decent choice if you are a experienced skater.

If you want to use weights, I think barbell(never tried dumbell) step-ups can give you a good cardio burn while also a excellent workout for your lower half.

One thing I would recommend is to watch the youtube video "Limber 11" as it will help with flexibility in your hips and might help to relieve some pain.

Goodluck!

shall1112

Awesome advice! thanks ! My gym does have a pool and I think I'll just have to get over my fear of bathing suits and give it a shot :sad:

The Limber11 video is a great find - thanks for pointing me in that direction.

And Sara, I am definitely going to start a more weight based program now!

Sarauk2sf

The suggestion of hill sprints from Cheifirg is excellent - it actually is one of the few 'cardio' exercises that can act similar to lifting from a metabolic perspective, but has the added advantage of a higher calorie burn in general. Make sure that you do not do them the day before any lower body lifting routine. I would either tack them onto the end of a session, or do them on a day before a rest day.

Took me a while to get the courage to don a swimming costume. When you do, you realize that no-one is really looking and you are underwater for most of the time anyway. I think we are much harsher on ourselves than others are on us, or we are on others, so don't let that stand in your way.