Injured and Motivated

Hillsmama
Hillsmama Posts: 6
in Fitness and Exercise
Hey everyone,

I'm no newbie to weight loss. I'm a 37 year old mother of 3 who is 5'3" and at the height of my weight, I was 190 lbs. after having 2 babies, back to back. I'm now 143 and in great shape, I've been consistently running for 4 years so exercise is not an issue. I ran the Vancouver marathon in May and was down to 136lbs. My goal is 127. I developed a pretty serious tendonitis in my calf after the marathon and have not been running consistently ever since then. I've tried replacing it with elliptical and stationary bike but it got so bad that I had to quit that as well. I'm currently only doing yoga and pilates and walking when I can. I have an appointment with the sports medicine doctor this Tuesday and am trying my darndest to stay motivated. I've gained a few lbs (was still eating like a marathoner) and it looks like this injury is going to be here for a while. My goal is to stay active, keep weight gain at bay, and keep the habit of exercise alive while waiting to get back to my first passion, trail running and mountain racing. I'm not interested in a *****fest of why I can't exercise and what my excuses are, I'm interested in focusing on what I can do and how I can turn this slow down into something positive and fulfilling as it might be a year before I'm back in my sneakers.
I need help though. I've worked so hard over the last 4 years and have committed myself to health and fitness and I'm looking for like minded people to help motivate me and in turn, for me to provide motivation as well.

If anyone is interested as using this message board as a sounding board with me, that's great! I do best with message boards for motivation so that's why I'm here.

All the best,

Dasha

Replies

  • callie006
    callie006 Posts: 151 Member
    Hi Dasha,

    I definitely empathize. Last winter, I shredded my right ankle and didn't have even close to normal range of motion in it for about 6 months, and it's still not perfect. Do you have access to a pool? I think if I had been more diligent about swimming I might not have gained as much weight I did after the injury.

    You definitely sound as if your head's in a better place than mine was, so I have no doubt you will be successful.
  • Hillsmama
    Hillsmama Posts: 6
    Thanks Callie,

    I live in rural Canada and the nearest pool is 130km away. I was a competitive swimmer when I was younger and would have loved to swim in the interim but sadly, no.

    I'm trying to stay positive because I've been saddled with injuries for the last 3 years and it all stems from a back injury. I've had ample time to be depressed, angry, frustrated and unmotivated. I've worked so hard to reach this place and am afraid to slide so far back that I'm starting at zero. I don't want to be that fat again. Ever.

    Also, it does no good to dwell on what I can't do. I'm still able bodied and love yoga so why not immerse myself in strength training and other forms of physicality.

    Did you do physio for you ankle? What kind of sports can you do now?
  • FP4HSharon
    FP4HSharon Posts: 664 Member
    Can empathize...was starting to get in really good shape, when a stubborn sinus infection required a very powerful antibiotic, that had the side effect of severe tendonitis/tendon rupture. I was actually instructed NOT to exercise, not to even walk for exercise for 9 months after I was done taking it. And I did get tendonitis (in all my arm & leg joints) that didn't clear up until about 9 months after I finished the meds. But having dealt w/other injuries, it sounds like you're doing the right thing. Find the things you CAN do that don't aggravate it. It may not be as intense as what you're used to, but it's better than nothing, & also will keep you from losing as much muscle. A lot of people don't know that if you work out at a certain level w/any muscle group, that after only 48 hours of NOT working the muscle, you start to lose that conditioning. Don't be tempted to push it & end up having to sit out longer because of it. Focus more on easier lower body workouts, but maybe more intense upper body. Hang in there...it should pass with time & you'll be able to get back at it.
  • languagelearner17
    languagelearner17 Posts: 2
    I was working really hard and then managed to rupture my ACL. Am a month after surgery... Have to rehabilitate now, but gonna be back to a previous state at the earliest in half a year :( really hard, but need to stay motivated and focused
  • cafeaulait7
    cafeaulait7 Posts: 2,459 Member
    You go, girl!

    I'm actually disabled with some mechanical issues (my health is great!) that I have to work around. I have an upper back/neck nerve pain problem that's the biggest. And as far as working out often goes, I have a connective tissue disorder that makes my tendons get angry with me fairly often ;) I have other things that cause bad days in general, but not too many, thank God.

    Be creative. That's the biggest thing, I think. Work everything else and rest what needs resting. That's why the creativity matters, of course :D

    I did have to give up my favorite sports (but mine's a stubborn case). They all involved too much upper body for my condition, and the resulting pain and weakness last too long to be able to stay fit the way I like. Plus the pain is kind of ridiculous. So I don't do those except once in a blue moon. But I found things I still enjoy instead! I really, really enjoy belly dance (with no arms). Who knew, lol?
  • jeepyj93
    jeepyj93 Posts: 392 Member
    I feel for you I have been suffering with foot issue since the spring, I did do one Triathlon in June only because I had already paid and really didn't want to miss it. I lost the whole season and haven't been able to run walk or hike which are my true loves.
    I am able to swim we have 2 amazing outdoor pools to swim in all year long so that really helps. I also go to Spin class and have my own bike trainer to ride a couple times a week. Yoga once a week but I have to be careful putting weight on that foot.
    Without a pool it is hard as that would be so good girl you.
    Portion control will be key to keeping the weight under control.
    Good luck I hope you get some help soon so you can start to recover.
  • Hillsmama
    Hillsmama Posts: 6
    Wow! So many of us with war stories to swap! I know I'm not the only one out there unwilling to let an injury get in the way of good health. I've gained about 7 lbs in the last 6 months and I'm ready to stop it now. I must admit though, it's not easy. I'm so used to eating like someone who runs 6 days a week, it's hard to get a handle on it. But I'm trying diligently to journal all my food as a starting point again and keep myself accountable. Already I don't do dairy or wheat because of food allergies so I eat well, it's just a matter of keeping the portions small.
    Anyway, thanks for your feedback, knowing I'm not alone in this helps. It also helps knowing that it's not forever and once I get to the heart of the issue, I can move forward.

    Okay, time for a yoga workout! :happy:
  • FP4HSharon
    FP4HSharon Posts: 664 Member
    Yes, I imagine the hardest thing, besides not being able to exercise as usual, is to adjust our calories so we don't put on weight. When I couldn't work out for 9 months, I REALLY missed the exercise, but I REALLY REALLY missed the extra calories that I had to cut out from my intake. And I wasn't as good as I should have been with it & did gain, but thankfully back on track now.
  • Hillsmama
    Hillsmama Posts: 6
    Sharon, how are you now? Are you back to normal? Did it leave residual symptoms? I can imagine having to go through that. That must have been really hard.

    I just finished 80 minutes of yoga and feel much better. Didn't strain my back or calf so I'm getting there, slowly but surely.
  • FP4HSharon
    FP4HSharon Posts: 664 Member
    Sharon, how are you now? Are you back to normal? Did it leave residual symptoms? I can imagine having to go through that. That must have been really hard.

    I just finished 80 minutes of yoga and feel much better. Didn't strain my back or calf so I'm getting there, slowly but surely.

    I ended my 9 months post med time in May, started working out again but chose to progress slowly to not risk re-injury. On the treadmill I started out walking slow for 30 min forward, then 30 min backwards (great for strengthening opposing muscles), alternating days w/a stationary bike. Each time I did it either, I upped the speed a little, then I started running a minute out of the 30, increasing it a minute each time. Now I'm back to running at a good speed (although I don't compete) for 30 min, then walk backwards at 3 mph on a 7% incline. With the stationary bike, I'm maxed out on levels, but I try to increase the rpms each time now. With weights, I started out very low & still working up to where I was at before, but doing fine. With martial arts, started going through the motions easy, then worked up to more power, back to normal now, although I do ease off if I feel anything that doesn't feel quite right when I'm doing it. I think the hardest thing to do it NOT to rush it, that's where you'll re-injure & have to start all over yet again. Just be patient, take it slow & give it time.

    I did not have residual symptoms, it seemed like once the med was completely out of my system, I had no problems w/the tendonitis. As far as it being hard, yes, it was very disappointing to get so far & then have to completely stop & lose all that conditioning & muscle. But I'm kind of a "it is what it is" kind of person, so just look to do what I
    CAN do. Although if I had to do it over again, I'd follow my diet better while I was out of commission.
  • Hillsmama
    Hillsmama Posts: 6
    That's the biggest thing I'm noticing about being injured. The frantic stop of weight gain. I'm glad to hear that you are back to normal. It's going to be a while before I'm up and running. I eat gluten free but have filled my diet with gluten free items that were high on the glycemic index. I'm slowly converting to a low glycemic diet and I'm really enjoying it. Salads with tuna in it, flax seed wraps, breakfast eggs with salsa and mozza. I've gone from eating 3000 cal/day to just under 2000. With the amount of exercise I'm getting, I'm guessing I should be at about 1300-1400 in order to lose these 5 lbs I've gained.
  • MelodyandBarbells
    MelodyandBarbells Posts: 7,724 Member
    Buy one of those stationary swim thingies if you have lots of $$. Could maybe find a used one for less. Or make friends with someone that does

    While I was only half kidding, I hope you find something that works for you soon! Pretty much all the classes in my gym have "low impact" options. Even saw a girl in a wheel chair once taking a very high energy aerobics class!
  • FP4HSharon
    FP4HSharon Posts: 664 Member
    That's the biggest thing I'm noticing about being injured. The frantic stop of weight gain. I'm glad to hear that you are back to normal. It's going to be a while before I'm up and running. I eat gluten free but have filled my diet with gluten free items that were high on the glycemic index. I'm slowly converting to a low glycemic diet and I'm really enjoying it. Salads with tuna in it, flax seed wraps, breakfast eggs with salsa and mozza. I've gone from eating 3000 cal/day to just under 2000. With the amount of exercise I'm getting, I'm guessing I should be at about 1300-1400 in order to lose these 5 lbs I've gained.

    Sounds like you're being smart w/the diet changes. I probably should have stuck to 1200, when I wasn't able to exercise, to lose the weight, or at least maintain. But I'm only 5'4".
  • Hillsmama
    Hillsmama Posts: 6
    Jane - I totally would if I could! I love those things! Alas, my pockets aren't that deep.

    Sharon - I'm 5'3" so I go round really fast when I gain weight. I'm also reading the book Wheat Belly (even though I've been gluten free for a few year already) and that book will scare you into eating more healthy. Nevermind what he says about wheat but what he writes about how excess fat on your body can really have some bad health effects. It's pretty much helped give me the boost to go ahead and do things right.
  • FP4HSharon
    FP4HSharon Posts: 664 Member
    Jane - I totally would if I could! I love those things! Alas, my pockets aren't that deep.

    Sharon - I'm 5'3" so I go round really fast when I gain weight. I'm also reading the book Wheat Belly (even though I've been gluten free for a few year already) and that book will scare you into eating more healthy. Nevermind what he says about wheat but what he writes about how excess fat on your body can really have some bad health effects. It's pretty much helped give me the boost to go ahead and do things right.

    I think you're absolutely right about how much diet can affect your health in so many ways. Six months ago I was diagnosed w/a condition called Essential Tremor (ET)...think Katharine Hepburn as a worst case, but right now it only affects my thumbs & is hardly noticeable. However, I noticed that when I go off track w/my diet, exercise & sleep, even just a couple of days, my symptoms get worse. It's been my primary motivation in staying on my health track, since I made the connection. While it's not very bad right now, it usually progresses, & I know the healthier I am, the better off I'll be, no matter what life may throw at me. I've also known people who were in accidents, who were told they wouldn't have survived if they hadn't been in good physical condition. Lots of incentive, especially when you have a family that relies on you. Keep on doing what you can do, you can always up the intensity later as tendonitis allows.

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