Working Out After Serious Injuries

Britters1283
Britters1283 Posts: 19 Member
edited September 2024 in Fitness and Exercise
In October of 2008 I was hit head on by an SUV while I was riding a scooter. I dislocated my left hip and chipped part of the bone so I will always be more likely to dislocate it again. The doctor told me building up muscle will be the best way to prevent this from happening. I also severed the femoral artery in my right leg and have arthritis in basically every joint in my body. I initially healed very quickly. I went from a wheelchair to crutches to walking in a matter of weeks but once I got to the point of functioning on day to day tasks I stopped and thought I didn't need to work at it anymore and I was oh so wrong.

I am trying to get in better shape to look better but also to avoid getting to a stage where I can't do anything without hurting. When I use the elliptical for longer than 15 minutes my right foot goes numb because the circulation is so poor. Biking really bothers my knee. I am still incorporating it slowly and trying to build up my tolerance but it gets to a point where it's painful so it's slow going. I have been using a treadmill on the highest incline and it seems to be working well for me but if I incorporate any jogging or if I go more intense than usual my shins feel like I spent a day having them repeatedly kicked in the same spot.

Does anyone have any good tips for when you're bouncing back from injuries? I am trying my hardest to not get discouraged but it gets me down now and then.

Replies

  • elmct57
    elmct57 Posts: 594 Member
    You will have to incorporate a daily routine of some sort for the rest of your life. It really is move it or lose it with traumatic arthritis and the other injuries you describe. Can you get a flotation belt and do pool workouts? might be a better choice or something you could alternate. and you do have a stretching routine after warming up you do at least 2-3 times a day? Do you have access to one of the milder yoga classes or look on youtube for the chair exercise videos and try and incorporate some so you can mix it up and vary so it doesn't get boring. I came back from a major injury where i had one good disc left in my entire spine, so i know what you're dealing with and I wish you all the best.
  • dlj1970
    dlj1970 Posts: 186 Member
    I just posted something this AM about having been injured! guess we might be in the same boat! I can't walk well, yet, so I'm focusing on strength building exercises. But, I'm addicted to rowing. Have you ever tried that? I like it much better than biking, and the motion is lateral, rather than up and down. There is also a machine called a "Krank" that is like a bike for your arms that is apparently good for cardio. As soon as I get back to the gym, I'm planning to try it (will probably last a whole 30 sec: ) Anyway, chin up! I know where you're coming from, but we'll get there. :wink:
  • travelgirl96
    travelgirl96 Posts: 68 Member
    My heart goes out to you. I was burned 20 yrs ago and worked with a physical therapist to regain strength and mobility. Maybe consult with a physical therapist in your area who can give you some insight about how active you can be to start and what exercises are best. Take it slow and give yourself credit for all that you have been through. Best wishes to you. Marya
  • TrainingWithTonya
    TrainingWithTonya Posts: 1,741 Member
    Weight Training. Weight Training. And More Weight Training. Building muscle will support those joints. Also, building muscle by lifting heavy will help increase bone density which will help with arthritis pain. You won't be able to do a lot of weight at first, but build up slowly and you will see great increases in strength, stamina, and pain relief.

    I spent 13 years as a professional wrestler and it was basically 13 years of multiple nightly impacts with the mat. I have arthritis from the base of my skull to the tip of my tailbone, and in my knee, ankle, and wrist from various injuries. The chiropractor is always amazed that I am able to walk into his office because of the joint problems I've endured over the years. The only reason I'm able to do all that I do in my daily life is that I do weight training.

    I've also trained a woman who was riding in a hay wagon that was hit by a semi. Several of her family members died in the accident and she had her back broken so badly that they had to put a steel rod in it to repair it. In addition to that, she had broken both arms and both legs as well as several dislocations. She will have arthritis pain for the rest of her life because of all of the injuries. But, through our training for the past couple of years, she has felt a lot of pain relief. Because of the steel rod, we can't do bending movements like crunches or low back extensions to help with her back pain, but she has even felt relief in her back from lat pulldowns, rows, etc. that still build the muscles that support those areas. She's become such a firm believer in exercise that she is actually studying to become a personal trainer herself now.

    My point is that yes, being injured sucks and no, you probably won't ever be 100%, but the exercise can get you back to where you are more comfortable and able to do whatever you want in life. Good luck!
  • Britters1283
    Britters1283 Posts: 19 Member
    Thanks for all the words of encouragement and advice. I will look into a rowing machine. That sounds like it would be great. It's getting a little cold for the pool but I spent a lot of time over the summer in the pool and it was nice to feel relief from the achiness. I have been incorporating weights more and more and it sounds like I need to keep going with that as well. Thanks again. The support alone is a tremendous help.
  • thenebean9
    thenebean9 Posts: 216 Member
    You can also check out zumba.com for either a Zumba Gold class (for deconditioned participants) or Aqua Zumba - which is done in a pool. Those may be an easy and fun way to get a workout without it being too stressful for you! Good luck on your recovery! :)
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