What Do I Do??

stormyous
stormyous Posts: 150 Member
edited November 2024 in Health and Weight Loss
Ok I have 2 problems.

1. Goal Food Exercise = Net
1400 1445 - 363 1082

This is what I have and im done for today/tonite. Is that ok?

2. I went to the YMCA and walked on an incline for 30 mins at a 2.0 to 3.0 pace and I also ran for 1 minute. I spained my foot a week ago today and it still hurts.....but I push away the pain. My dad says im going to mess it up if I dont stop doing what im doing. He says dont walk till it's heals up. Well ehen will that be?? Uggghhh.

Replies

  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    Ok I have 2 problems.

    1. Goal Food Exercise = Net
    1400 1445 - 363 1082

    This is what I have and im done for today/tonite. Is that ok?

    2. I went to the YMCA and walked on an incline for 30 mins at a 2.0 to 3.0 pace and I also ran for 1 minute. I spained my foot a week ago today and it still hurts.....but I push away the pain. My dad says im going to mess it up if I dont stop doing what im doing. He says dont walk till it's heals up. Well ehen will that be?? Uggghhh.

    OK, first issue, the sprain - is it really a sprain (an injury to a ligament) or a strain (muscle or tendon). If it was a mild strain you're usually back in action within two to three weeks (Rest, Ice, Compression, Elevation) prematurely exercising will probably only slow down the healing.

    If it's a sprain it may take longer and overuse while healing can result in the ligament not healing properly or the formation of additional scar tissue.

    It's one thing to exercise through mild discomfort but acute pain is your body sending you a message.

    As to you caloric intake - your net already has a deficit built in. Without knowing your height & weight it's hard to say what too low is (but my gut suggests you're getting close)
  • jlr_12
    jlr_12 Posts: 170 Member
    You should try to never NET less than 1200 calories a day. So today you were a bit low. I would eat another snack tonight, or make sure you eat more tomorrow to make up for it.

    As for the injury...how fast it heals will depend on how bad it is, but I can tell you it will heal faster if you stay off it than if you keep exercising through the pain. Sometimes it only takes a couple of days if it's not too bad. In the meantime you can do other types of exercise that won't put strain on it, like upper body strength exercises, shadow boxing for cardio..you may even find it feels ok on an exercise bike. Try some different things out...if it hurts, stop and try something different.
  • IvoryParchment
    IvoryParchment Posts: 651 Member
    If you're in enough pain that you are hesitant to put your weight on your foot, it's easy to reinjure it by stepping on it the wrong way and losing your balance. Your dad is right.

    I'm not one of the believers in eating a net of 1200 regardless of exercise, but if you're young, I suspect your goal is way below your actual calorie requirements already. You start having trouble meeting your nutritional needs if you are cutting back that much. 2 lbs a week is a very aggressive goal.

    There's no rush. This is about doing things different the rest of your life, not achieving some numeric weight as fast as possible then giving up.
  • mamagooskie
    mamagooskie Posts: 2,964 Member
    If I were you I would go to the dr about ankle and eat more today.
  • BethGutschlag
    BethGutschlag Posts: 17 Member
    For the injury my advice would be REST! I sprained my ankle in Sept last year. I didnt want to go backwards on my fitness so kept pushing it by running, cycling, gym classes etc. and ignored the pain. I finally went to the doctor in Nov, got referred to Physio and have only just been given the go ahead 2 weeks ago to start walking distance & jogging short distance again. Had I rested and taken care of it when it happened, the recovery would have been a lot shorter!

    As for food, I am still in the process of working out what is best for me - I suggest you do the same! Everyone is different.
This discussion has been closed.

Categories