Injury setback

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wtbyerdocmd
wtbyerdocmd Posts: 58
in Health and Weight Loss
Hi there anyone been injured an unable to do typical workouts? I have to have major knee surgery in January and will be non weight bearing on leg for 6 weeks (with 4 kids at home including a 2 year old - should be interesting). I am so scared of losing my fitness and gaining all my weight back. I am trying to diet down to as low a weight as possible so as to counteract some of the weight but psychologically its going to be a nightmare. Anyone have any survival tips??

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  • thehealthyone
    thehealthyone Posts: 50
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    Curious as to whether or not you've seen a doctor..are you feeling pain or discomfort on both sides of the knee, more in the origin area of the hamstrings or quads? Have you seen a doctor or physical therapist? What stretches are you doing for the injured knee?

    Have you tried some isometric stretches?
    Considered using dumbbells, bands for upper body workout..while your down?
  • vickiele1
    vickiele1 Posts: 394 Member
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    Hi there anyone been injured an unable to do typical workouts? I have to have major knee surgery in January and will be non weight bearing on leg for 6 weeks (with 4 kids at home including a 2 year old - should be interesting). I am so scared of losing my fitness and gaining all my weight back. I am trying to diet down to as low a weight as possible so as to counteract some of the weight but psychologically its going to be a nightmare. Anyone have any survival tips??

    First - good luck on the surgery - I'm sure once that is over, your knee will feel much better. 2nd. There are many different kinds of exercises out there that are designed for those individuals who are in wheel chairs. You might do some research on that. Also, I am pretty sure you will be assigned a physical therapist following the surgery. That person should be able to give you print outs and demonstrations of the different kinds of exercise that you CAN do. I would be sure to tell the specialist that you will need to continue to do some kind of cardio to burn calories, so get them to show you things that can raise the heart rate that you can do sitting down. Remember that you can do hand weights and band exercises too - they don't log in as "cardio" but if you are really pushing yourself you can log them in under cardio as strength training. I'm guessing that there have to be some dvd's out there that are designed for those that have physical limitations. Just try to check out the various resources that are available in your community as well. For example - our YMCA had fitness trainers available for a nominal fee. You might try to get one of them enlisted "before" the surgery in January to help you design a workout plan that primarily focuses on the upper body.

    Again, good luck with the surgery.

    Vickie
  • maletac
    maletac Posts: 767 Member
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    listen.. so i dont know if you ever heard of losing weight being 80% diet and 20 % exercise... you dont need to work out to lose weight.. yes it helps but you dont need to do it.. in my opinion.. watch your diet as best as you humanly can.. especially now when its important.. all those vitamins and minerals and protein and everything is so important to your overall health because healing takes a toll on your body.

    i have nutrition class and micro biology class and a class about diseases.. and no lie the #1 biggest thing people can do to prevent disease is diet.

    also to your second part theres a lot you can do. if your non weight bearing on the knee. shoulders.. you can sit in a chair and do front raises side raises and anything else in a chair. biceps pretty much everything. triceps everything that is in a chair you can do .. back is 90% of the work outs.. pull downs back flys and seated rows (not rowing machine).. chest - chest flys incline bench . decline bench...

    pretty much all the machines and some of the free weights.. for cardio... im suggest once your wound fully heals up start swimming.. walking in the water and stuff like that... itll help the blood flow.. and the cool water should help prevent some of the swelling too..

    and please please remember. do not get ahead of yourself no matter what.. ive worked in rehab centers where people had knee replacments and all sorts of surgerys... some people get cocky and push themselves over their limits.. fall or tear part of the surgery and have to go in and re do the entire surgery over again because they got cocky... so please.. dont over do it and be safe
  • wtbyerdocmd
    wtbyerdocmd Posts: 58
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    Thank you for the advice. I am well aware of the 80% nutrition and will do my best but am use to doing boot camp, high intensity interval training, heavy weights and long runs. I think psychologically I am going to have a hard time. When I stress I want carbs so I just need to come up with plans for that and yes, do any other form of exercise I can even if it means four mile walks on crutches.

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