Post # 1
Well, it’s not a new injury, but it’s just been “realized” I guess. I have major damage and scarring in my right shoulder, likely stemming from injury and repeated insult over time to the Rhomboid muscles, my pectorals, lats and serratus, plus causing inflammation in the traps. Basically…my whole shoulder is #&*ed. It hurts all the time, and while working out 3-4 x a week, it’s been flared up for the past 4 months or so.
I haven’t been able to do more than mild cardio for almost 4 weeks due to pain, even from the jarring. Yesterday the doc told me that I need to take it super easy, minimize lifting, carry my purse on my opposite hand, and use ice/heat, antinflammatories and stretching to help ease the spasms…FOR 3 MONTHS! then they will reasses. I will need physio, and if I regain 85% mobility and use pain free, I will be lucky. Crap.
SO I need some alternate ideas on how to keep exercising so I don’t gain back my 30 lb shed (though I am pretty sure I’ve gained 10 in the past few weeks, my eating has been terrible)
What are some good, not too rough types of exercise I can do other than walking.
Post # 3
first, clean up your diet. That will be your main weapon against weight gain. Count your calories if you have to
How about swimming? If the movement is too much, use a kick board?
Or stair mills (the kind that are actual stairs that rotate) are killer workouts and arent jarring. Way better than the regular stair climbers, elipticals etc.
And again, your diet will be the key.
Post # 4
I would ask your physiotherapist for recommendations. They are the experts.
Off the top of my head, I would suggest water walking. Go to the pool and walk briskly from side to side in the pool at with the water at about chest level. Water provides soome resistance with no jarring.
Post # 5
Could you look into yoga? You might need to modify some positions that require a lot of arm movement or balancing on your arm but it has really helped me with my tight muscles.
Post # 6
I fractured my femur and was non-weight bearing for about 3 months. I did a LOT of swimming. (Well, I did a lot of swimming without using my legs, I’m pretty sure you can modify to a kickboard without irritating your shoulder too much) but honestly, eating better was the only way I was able to keep my weight in check. Even when I was off crutches I was only allowed to do certain things, so having a healthy diet was key. Do you use sparkpeople or myfitnesspal? I’d get started with one of those 🙂
Post # 7
First, you need to start eating healthy again! You really lose weight in the kitchen so eating clean meals is going to be crucial. Also, almost any exercise can be modified for injury. I broke my arm about 3 weeks ago and I have still been doing crossfit to keep up my exercise routine. I do lots of lower body, cardio, and then modified upper body. One arm pushups (regular, on knees, or on wall) one arn kettle bells, one arm deadlifts, cleans, push press, etc. Your arm that isnt doing any work will actually still get work because your muscles are still firing when you do contralateral work. Obvioulsy you wont make any huge gains in the injured arm but it will stay toned. Stair climbers are brutal, interval walking (use hills) pool work (treading water, kickboard)… you can always stay fit while injured, you just have to get a little creative!
Post # 8
Thanks all, the diet thing has really derailed, I just uploaded my fitness pal last night, so started it today!
I am an emotional eater, so the stress and pain has given me the excuse I neede for “comfort” lol.
All great ideas, I have booked an appt with my personal trainer from before to see what she can do to modify my current workout plan. I see some great options for me, now to keep the motivation up!