Strained my shoulder and have difficulty with many exercises.

CarlanaVanHouten
CarlanaVanHouten Posts: 12 Member
in Fitness and Exercise
Yes, I know, walking works. Can't run or jog because it is too high impact and triggers my asthma. I've been swimming - that's how I injured it - and since the injury I've been doing a modified version of the frog stroke and the back stroke, since I can't risk using my arm and injuring it more. The problem is, I am not burning enough calories this way and I'm going so sloooooooooooooow. I have a workout video, but it involves some high impact stuff - which is all cardio and I can do other forms of cardio so I can skip that portion of it - and the strength exercises involve arms AND legs together. I normally don't mind so much, but with my shoulder hurting just from tying my shoes, it may not be such a great idea. Any ideas what exercises I could do that don't involve my arm?

Replies

  • socioseguro
    socioseguro Posts: 1,679 Member
    I wish you a speedy recovery. You have to follow your doctor, rehab specialist advice.
    Please be very patient. since you can not exercise much, you will have to eat less in order to keep the calorie deficit.
    Do not rush back into exercise, you can re injury and recovery will take longer.
    Good luck in your recovery, all the best
  • Ingrids_Oily_Tongue
    Ingrids_Oily_Tongue Posts: 10 Member
    Unicycling.
  • oh_happy_day
    oh_happy_day Posts: 1,137 Member
    Do you have access to a gym? The recumbent bikes could work - you wouldn't need to use your arms. Just keep the resistance up so you're working harder. You could also use the leg machines, free weights are out if tying your shoes hurts your shoulder. Have you seen a physio about your shoulder?
  • fishgutzy
    fishgutzy Posts: 2,807 Member
    edited August 2015
    Heal well.
    I have arthritis in my shoulder. Can't back stroke but I can freestyle for hours.
    Try kickboard laps with zip fins like the TYR Burners. That will put on the burn. You will feel it in your quads.
    Spinning classes if you have access are a great burn. But like anything, it varies based effort. My avg watts is around 200 in a class. Spinning cycles allow you to adjust to your own level and then increase as your fitness level improves.
    Then only thing I don't like is that I feel myself sweat, unlike with swimming :)
  • CarlanaVanHouten
    CarlanaVanHouten Posts: 12 Member
    I've been swimming still, but modified my strokes so that I am only using my legs. I just got an HRM last night, and used it in my swim this morning. It kind of works, and kind of doesn't, so it said I burned 438 calories this morning swimming, but I think it was a few more than that, since when I went to do the heart rate check while on the timer thing it didn't want to do it a few times, at least not for a few moments, and that allowed my heart rate to come down some. Still, I have it recorded as 438 calories burned, so I have something of a cushion, though I typically try to stay under 1600 calories anyway, exercise or not. I cannot afford a gym, and frankly got my diagnosis by looking online since it has been hurting for two weeks now and I cannot afford to go to the doctor, much less PT. It took a huge chunk out of my grocery budget to get my quarterly pass for the pool, but it was worth it, since I'm going five days a week.

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