Injured / Questions

KolieBug27

I tore a left calf muscle last Thursday 5/29 and am really upset about it for several reasons. I have lost up to 27 pounds and went a little crazy in May so planned to hit it hard in June and July before my trip to Cabo in August... Then this happened doing something I had been doing for months... A little sprint up a hill. So. Very. Bummed. Sooo...

1) If you've had a gastroc tear, I'd love some advice. It's up to an 8 week healing process and I am welcoming tips on how you overcame your injury and your timelines. I don't want to be afraid to run up a hill ever again. It's only been a week for me.

2) Cardio suggestions? I can't walk / bike / hike etc. I basically only have one useful leg.

3) Calories... What should I eat? Without much exercise, is 1200 too much? I am 33, 5'3" and just under 160 (down from 180 when I started last October). Would still like to continue to lose steadily, but how?!

4) Weights... Should I hit these harder than usual for my upper body? Just for the one good leg? Is that silly? Any sitting weight routines to share?

Thank you in advance for your advice. I'm really scared this is going to be a huge setback, and I've come too damn far! I appreciate the help.

Nikole

Cherimoose

It's up to an 8 week healing process and I am welcoming tips on how you overcame your injury and your timelines.

The timeline depends on the severity of the tear. Did the doctor tell you the grade? When i had a grade 2 tear, i was walking without limping 2 weeks later, and slow running a week after that. I had full use a month later. Keep in mind you could reinjure it later on if the cause of the tear isn't resolved (overtraining, muscle imbalances, etc), and also if it doesn't heal smoothly.

Calves heal best in a slightly stretched position, so sit & sleep with knee straight and foot dorsiflexed (wearing a boot or Strassburg sock can help with this). Avoid anything that causes pain.

I resigned myself to reduced progress for a while and simply ate a little less since i was less active. I was able to squat & deadlift without much pain if i did it very carefully and used less weight.

LazSommer

I tore a left calf muscle last Thursday 5/29 and am really upset about it for several reasons. I have lost up to 27 pounds and went a little crazy in May so planned to hit it hard in June and July before my trip to Cabo in August... Then this happened doing something I had been doing for months... A little sprint up a hill. So. Very. Bummed. Sooo...

1) If you've had a gastroc tear, I'd love some advice. It's up to an 8 week healing process and I am welcoming tips on how you overcame your injury and your timelines. I don't want to be afraid to run up a hill ever again. It's only been a week for me.

2) Cardio suggestions? I can't walk / bike / hike etc. I basically only have one useful leg.

3) Calories... What should I eat? Without much exercise, is 1200 too much? I am 33, 5'3" and just under 160 (down from 180 when I started last October). Would still like to continue to lose steadily, but how?!

4) Weights... Should I hit these harder than usual for my upper body? Just for the one good leg? Is that silly? Any sitting weight routines to share?

Thank you in advance for your advice. I'm really scared this is going to be a huge setback, and I've come too damn far! I appreciate the help.

Nikole

1200 is too little.

Just freaking relax.

CipherZero

2) Cardio suggestions? I can't walk / bike / hike etc. I basically only have one useful leg.

Swimming.

3) Calories... What should I eat? Without much exercise, is 1200 too much? I am 33, 5'3" and just under 160 (down from 180 when I started last October). Would still like to continue to lose steadily, but how?!

Try adding 10% to your base. Repairing tissues takes energy. A bit more drastic of an injury was my open heart surgery, and I was forced to up calories by 60% despite doing little cardio at all to recover and maintain weight.

4) Weights... Should I hit these harder than usual for my upper body? Just for the one good leg? Is that silly? Any sitting weight routines to share?

Yes, focus on upper-body that requires no footwork - which pretty much eliminates barbell bench presses.

h7463

Poor girl.... I did a mis-step, just like this 2 years ago, doing sprint drills on the track. Nothing really torn, though, but all colors of the rainbow from ankle to knee...and limping into the gym for about 3 months....Healing took about 6 months. I did anything seated (chest press, lat pulldowns...), anything standing that didn't require moving my feet (dumbbell lateral raises, front raises, curls.....), and I really improved my abs work and pullups....I put a box underneath the pullup bar, because I couldn't jump, and started one at a time.. After a few weeks, I put ankle weights on my feet, because I was hitting my knees on the bar on gorilla chinups....
Later, I added kettlebell swings. I started with a Jillian Michaels DVD and skipped the cardio segments. Torched a ton of calories.
The possibilities are endless. Just be creative. Take your time and get well soon!


Check this link for exercise advise: http://www.bodybuilding.com/exercises/

KolieBug27

Thank you, (almost) everyone!!!

VelveteenArabian

Look up Zumba Sentao videos for exercise.

melaniedsm

You can bike. I did this after all of my knee insuries. Put your bad leg resting in the center and bike with the other. You get a little uneven, but it will make it much easier to come back once you are given the okay for cardio again. Also Swimming. Get a water running belt. You should be able to find a type of kick that doesn't hurt. I have never had this paticular injury, so I can't speak to what kind. This worked well with Chin Splints though.