Working out while injured? PLEASE HELP ME

RobinC37
RobinC37 Posts: 242 Member
in Fitness and Exercise
Hello everyone! Yesterday I got entangled in my dogs leash, a la 101 Dalmatians. Unfortunately for me, it didn't lead to true love, it led to the ER. Now I am on crutches with hip problems. I will probably have an MRI later this week or next to determine the full extent of damage, but at least nothing is broken.

Please I need ideas on how to work out now. I don't want to lose my progress. I was halfway through the 30 Day Shred and recently picked up running again. Obviously both those things are out now. What can I do? I really can't think of any exercise that wouldn't use my right hip and leg. I'm going stir crazy. I'm so frustrated I just randomly start crying. I NEED something I can do to feel like all my work til now won't be wasted. I'm a member of the YMCA, so I can use the gym and pool, however you have to go up three flights of stairs to get to the machines and free weights.

I've been on crutches for 24 hours and I'm already at my wits end. And I'm terrified because when I broke my knee playing soccer in high school I gained 30lbs. That CAN'T happen again.

Replies

  • sunglasses_and_ocean_waves
    sunglasses_and_ocean_waves Posts: 2,757 Member
    I'm sorry about your injuries. I hope nothing's broken. Robin, I had 4 major surgeries last year, and I did not get out of shape. I was unable to really workout 6 out of 12 months. So what do you do? You do what you can. You eat right, and you move other parts. If your dr says not to strain, don't strain. Follow dr's advice to the letter so you can get back ASAP.

    I lost some ground, but NOTHING feels better than those workouts when I realized I AM BACK! Take care of yourself now, and you will be back soon.
  • faceoff4
    faceoff4 Posts: 1,599 Member
    Well said above. If for any reason you cant workout then just really clean up your diet during the time you are off and cant exercise. I am always getting injured playing sports, etc and it depends on the extent of the injury but I usually will work out other parts. If I hurt my shoulder I will stick to cardio, if my knee then knee friendly stuff like being in a pool or just lifting weights where I dont put pressure on it, etc. I am sorry to hear you got hurt and hope it isnt anything serious and you can exercise soon!
  • TAMayorga
    TAMayorga Posts: 341 Member
    In another post several days ago, someone mentioned chair workouts for people with mobility problems.
  • RobinC37
    RobinC37 Posts: 242 Member
    In another post several days ago, someone mentioned chair workouts for people with mobility problems.

    Can you be a little more specific? I have no idea what chair workouts are. I can't do tricep dips because I can't bend my hip to that angle or bear weight on it.


    This is the problem I'm running into with almost everything I think of, except upper body curls and presses, which even some of those put strain on the hip. I've thought about jump roping on the good leg but think the jarring motion would be painful.

    Vain as it sounds, I'm really worried about loose skin and muscle definition. I don't want to lose any more lean muscle mass, my body fat percentage is already way too high. I'm scared of being squishy skinny fat, I want to be lean and toned. I know I can lose weight without exercise but at what price?
  • Daynasanderson
    Daynasanderson Posts: 25 Member
    IM NOT SURE IF YOU HAVE THE BICYCLE PEDLES THEY USE FOR YOUR ARMS I SEE THEM USED FOR PEOPLE IN WHEEL CHAIRS . I BOX AND KICKBOX SO I USE IT TO DO UPPER ARMS AND IT DOES GET MY HEART RATE UP. I STARTED SLOW FOR 2 MINS TO WARM UP STRETCH MY SHOULDERS AND ARMS. I DO 2 MINS INTERVALS 15 SEC. REGULAR PACE THEN SPEED IT UP AS FAST AS I CAN FOR 15 AND DO THAT THROUGH OUT THE 2 MINS HAVE A 30 BREAK AND KEEP DOING IT FOR 4-5 REPS BUT I MEAN YOU CAN LOWER YOUR TIME AND REPS. IF THERE ISNT ONE SHADOW BOX WHILE SITTING DOWN EITHER WITH OR WITH OUT WEIGHT OR DO IT WITH AND WITH OUT . WHEN U DONT USE WEIGHTS PUNCH AS FAST AS U CAN TO GET THAT CARDIO WORKOUT AND SWITCH TO WEIGHTS ON THE NEXT REP. FIND FAST PACED MUSIC TO PUNCH TO AND MAKE UP COMBOS .ILL GIVE YOU A FEW IF YOU DONT MIND.
    WHEN PUNCHING MAKE SURE YOUR HANDS ARE IN FRONT OF YOUR FACE OR HIGHER THEN YOUR HEAD TO GIVE YOUR ARMS A GOOD WORKOUT.

    1-2 ( STRAIGHT LEFT THEN STRAIGHT RIGHT) DO VERY FAST
    1,2,3 (LEFT RIGHT AND THEN A LEFT HOOK)
    1,2,3,4 (4 STRAIGHT PUNCHES THEN MOVE YOUR HEAD IN A CIRCLE MOTION LOOKING FORWARD WHEN CHIN AND HEAD COME DOWN HALF WAY THREW THE CIRLCE TIGHTEN ABS, THIS MIGHT BOTHER YOUR HIP THOUGH. IF SO JUST THE 4 PUNCHES 2 SEC BREAK AND REPEAT
    SWITCH OVER START WITH RIGHT HAND
    YOU CAN DO PUNCHES STRIGHT UP OVER YOUR HEAD OR STRETCH OVER WHEN U DO THOUGHS PUNCHES ALSO INSTEAD OF PUNCHING STRIGHT OUT TWIST UPPER BODY AND PUNCH TOWARDS THE LEFT WALL AND RIGHT TO WHERE IT IS COMFORTABLE
    UPPERCUTS
    DOING TO FAST PACED MUSIC HELPS U KEEP A STEADY PACE TO PUNCH TO.
    GOOD LUCK ON FINDING SOMETHING IF THIS ISNT YOUR KINDA THING :wink:
  • sunglasses_and_ocean_waves
    sunglasses_and_ocean_waves Posts: 2,757 Member
    In another post several days ago, someone mentioned chair workouts for people with mobility problems.

    Can you be a little more specific? I have no idea what chair workouts are. I can't do tricep dips because I can't bend my hip to that angle or bear weight on it.


    This is the problem I'm running into with almost everything I think of, except upper body curls and presses, which even some of those put strain on the hip. I've thought about jump roping on the good leg but think the jarring motion would be painful.

    Vain as it sounds, I'm really worried about loose skin and muscle definition. I don't want to lose any more lean muscle mass, my body fat percentage is already way too high. I'm scared of being squishy skinny fat, I want to be lean and toned. I know I can lose weight without exercise but at what price?


    You need to ask your dr this. We don't know your injuries. Even you don't know the extent of them. Ask your dr what you're allowed to do.

    You're welcome =)
  • JRaeZins
    JRaeZins Posts: 171 Member
    Use the pool, if the doc says it is ok. It will keep the weight off your leg and keep you fitness up with the resistance of the water. You can swim just using your arms and a pull bouy between your legs. If they have water fitness classes try one, they aren't just for old ladies!!! FYI, I am a water fitness instructor at a YMCA. Ask the pool staff how to use some of the excercise equiptment, they should be able to show you.
  • Daynasanderson
    Daynasanderson Posts: 25 Member
    lol i forgot to say do these while sitting down

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