What to eat when unable to exercise? :(

danni_l
danni_l Posts: 144 Member
in Food and Nutrition
So Ive just been told by my physio that I can no longer do any upper body work - Ive got Ulnar Nerve Entrapment in both elbows - the time off exercise depends on my reaction to treatment (deep tissue massage and stretching).
I usually do a mix of boxing, weights, push ups etc. So I am absolutely gutted that I cant do any of this - Ive also been told to go easy on cycling due to the pressure it will put on my elbows.

On top of this Im also suffering runners knee and achilles tendon issues, so Im pretty much exercise free for the forseeable future!

I can prob get away with a small amount of swimming, stretching and walking, but I cant really think of anything else.

Firstly - just wondering if anyone has any suggestions of exercise I could do, or if they have been through something similar. I am feeling very upset about not being able to do my usual routine :(

Also I was wondering if anyone had any tips re. diet - should I just do the usual healthy eating etc, or is it a good idea to cut down on carbs? I usually am not afraid of carbs, but I usually exercise very hard!
I do have a bit of weight to loose, so would be good to keep up the momentum!

Replies

  • cramernh
    cramernh Posts: 3,335 Member
    So Ive just been told by my physio that I can no longer do any upper body work - Ive got Ulnar Nerve Entrapment in both elbows - the time off exercise depends on my reaction to treatment (deep tissue massage and stretching).


    Firstly - just wondering if anyone has any suggestions of exercise I could do, or if they have been through something similar. I am feeling very upset about not being able to do my usual routine :(

    Also I was wondering if anyone had any tips re. diet - should I just do the usual healthy eating etc, or is it a good idea to cut down on carbs? I usually am not afraid of carbs, but I usually exercise very hard!
    I do have a bit of weight to loose, so would be good to keep up the momentum!

    Because the Physio advised you on what you can no longer do - you need to go right back to the Physio to find out what you can do. MFP is not a medical website. If you are working with a specialist such as a Physio - you need to deal with them ... Shame on them for not advising you on the things you can do in place of....

    I will mirror the same for your intake.

    Whenever your care involves medical specialists, treating physicians/clinicians.. you need to keep it where it belongs.. they are the only people who know you on a medical-professional level. It makes sense...

    Good luck!
  • beccastarr
    beccastarr Posts: 8 Member
    Swimming - whenever I've had muscle/tendon problems, I've switched to swimming as a main exercise and actually found it to be quite rehabilitating. If you can get access to a powerplate, do a session on one every so often, as I heard it's good for bones. My ma has got osteoporosis and she ended up splashing out on a home power plate, as she finds them to be so beneficial.

    Other than that, cut down on your carbs and keep them to a minimum on day's you're not exercising, bulk your meals out with vegetables and salads!
  • DeTaart
    DeTaart Posts: 93 Member
    Cut carbs to 100g and eat 1200. You'll still lose.
  • linz1125
    linz1125 Posts: 441 Member
    So sorry that you can't do the things you love...I know that must be tough.

    I would try to stick to a diet of unprocessed foods, (clean eating). That way you are getting the most pure nutrition. I wouldn't say necessarily cut back on carbs, but just try to eat the good carbs vs bad carbs. If you eat clean then you will naturally phase out the bad carbs.

    I also agree with going back to your physio and asking what you can do. As a medical professional they should still encourage physical activity if you are able to do it, and they need to give you options.

    I would try to keep the attitude that something is better than nothing - so even if you can't box and the other things you want to do, getting out there and taking a walk is still a step in the right direction.
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    By your ticker, you only have an itty bitty amount of weight to lose. Set your goal to a half pound a week. No need to eat minimally. Get adequate protein, plenty of fruits and vegetables, enough healthy fats and fill the rest however you want.

    If you belong to a gym, how about the recumbent bike? Your sitting like in a chair, so you're not putting pressure on your elbows. But I agree with checking with your physio.
  • TXBlueEyes
    TXBlueEyes Posts: 9
    One great way to cut down on carbs that I recently discovered through neighbors in my produce co-op: julienne squash instead of using spaghetti noodles! Zucchini or yellow squash in the summer, spaghetti squash in the winter. Or use lettuce for wraps instead of bread. As long as you use enough herbs and spices, you don't miss anything in the flavor department.
  • CoderGal
    CoderGal Posts: 6,800 Member
    I got to goal sedentary netting about 1700 cals. I'm very erratic on carb intake, I just eat what I feel like since I don't have any diseases and I'm not constantly deficient in anything. Just try to get all your nutrients, get enough protein and fats, and don't really worry if you go over on carbs. I'm fairly slim and have my goal set to about 200 in the carb area and try to get intact grains and sweet potatos vs processed stuff when I can. If you're eating a lot more carbs then that and your goal is below 1700 I'd suggest cutting carbs before protein and fat if you plan on cutting something. Don't forget when you're swimming and such that carbs are delicious ;)

    I wouldn't worry to much about it though as long as you're getting enough nutrients, protein and fat in your diet. Carbs are not an essential nutrient, but it's also been proven that brains get kinda foggy when you try to cut them out:

    http://journals.cambridge.org/production/action/cjoGetFulltext?fulltextid=886044
  • danni_l
    danni_l Posts: 144 Member
    Thanks for all your responses everyone :)

    The food tips are good - I have started to cut down on the carbs, I usually eat reasonably clean, but might up that a bit as well!

    I didnt make myself very clear re. the physio - he did actually say I could swim, but no boxing, push ups, weights and limited cycling - I think I was slightly upset when I wrote that post so felt like I couldnt do ANYTHING!
    The gym I go to has a pool so might start up with that and thanks BeccaStarr for the comments re. powerplate - I didnt even think about that for a good rehab tool.
    Im seeing the physio again next week and he said then after a weeks rest & stretches we can start working out a decent exercise program for me. He wasnt very keen for me to overdo it on the exercise front which I think is why he wasnt giving me too many options haha! Probably for the best though as I suppose thats what got me here in the first place :(

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