2

votes

Injury doesn't mean weight gain..right?

Answered on August 19, 2014
Created November 16, 2012 at 4:07 PM

Hey Folks~

Need a little guidence here:)

Recently tore 1/6 of my shoulder tendon, rotator cuff portion. Dr said we can try rehab to avoid surgery but it's 50/50 shot. I'm told to steer clear of ALL upper body exercise..(head smack)

In addition I've strained my knees. Walking is feasible but cycling and running seem to anger them. My spots Dr feels I've not been stretching enough which has put a strain on the knees. Rehabbing them with exercises for a few weeks.

These injuries limit much of what I want/love to do. Trying to figure out a solid exercise plan that will keep lbs from creeping back on during my recovery. YES, I realize it's 95% diet. The diet is dialed in; paleo with a huge reduction in healthy fats due to calories in vs out.

Any advice on the exercise? I'm losing my damn mind. No upper body, swim, running, stairmill, rowing or cycle. I CAN squat:)

Thanks in advance..

05055dcbf12c81f1cce777ec365870af

(1791)

on November 20, 2012
at 03:07 AM

lol, mainly its about doing healthy physical activity (not necessarily "exercise"), jumping on a trampoline, etc

014e7a87621b34bead8645fde586f6cd

(100)

on November 19, 2012
at 03:50 PM

Worth a try.....

05055dcbf12c81f1cce777ec365870af

(1791)

on November 19, 2012
at 03:02 AM

yes, drumming is a very low-risk, high reward physical activity. you get vibration, rhythm, play, and a small workout, but nothing stressful like a metcon. hand drumming (congo, djembe, etc) is more along the lines of what im taking about but you can even do body percussion (great vids on youtube)

014e7a87621b34bead8645fde586f6cd

(100)

on November 17, 2012
at 12:55 PM

Drumming? :)....

014e7a87621b34bead8645fde586f6cd

(100)

on November 17, 2012
at 04:03 AM

Thank you...Good info here.

F5f742cc9228eb5804114d0f3be4e587

(7660)

on November 16, 2012
at 06:21 PM

Yes, not necessarily fat gain, but certainly muscle loss. When I went Paleo I had a knee injury that was tender at everything: running, hiking, walking, swimming, elliptical. So I just took it as a sign to take it easy for the first time in my adult life. For four months. Lost 10 pounds in the process. But I was happy to get back into the swing of things.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on November 16, 2012
at 05:57 PM

http://www.youtube.com/watch?v=1bfRqHc1bmM&feature=related

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on November 16, 2012
at 05:56 PM

OH, sorry wrong links. These are the two I do. It seems weird, but I find them relaxing and the intensity of them is great for active recovery. http://www.youtube.com/watch?v=bMO3S550XOI&feature=related

014e7a87621b34bead8645fde586f6cd

(100)

on November 16, 2012
at 05:53 PM

Thank you!!! THIS is what I was seeking. Very much appreciated.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on November 16, 2012
at 05:49 PM

There are a like 4 or 5 NYC ballet workouts on youtube that you could probably do most of. They're low intensity and so good for recovery, whether injured or not.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on November 16, 2012
at 05:48 PM

Oh, female. Well then I apologize for ignoring your "gravatar" pic and calling you "man" above. I wouldn't worry too much about not being in shape for the summer. The metabolic affect of sufficient lower body exercise should keep your entire body tight. And, if your derrier is so hot from all the lower-body work, guys won't be focused on the definition in your delts or abs. Also, floor exercises are great. I do this at least 4 times a week, and most of the exercises lower body oriented and can modified to take weight off your shoulder-girlde http://www.youtube.com/watch?v=7RUkdwSXBbc

014e7a87621b34bead8645fde586f6cd

(100)

on November 16, 2012
at 05:25 PM

Thanks...I plan to walk my ass off, boogie board in the pool and do lower weight exercises. Bikini season might be slightly delayed..:)

014e7a87621b34bead8645fde586f6cd

(100)

on November 16, 2012
at 05:09 PM

EeeK. Really? That might work better for men than women, as you carry more muscle mass. I'll certainly try it though. It was an old injury from power cleans (improper form) which never healed completely. 2 weeks ago I attended a Haganah class and was flipped hard on the shoulder. :( My first real injury..

014e7a87621b34bead8645fde586f6cd

(100)

on November 16, 2012
at 04:17 PM

CD, that DOES suck. The fact that you didn't gain weight makes me feel slightly better. Working out is therapy for me...I'm freaking out right about now BUT thankful I can walk.

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5 Answers

1
1edb06ded9ccf098a4517ca4a7a34ebc

on November 16, 2012
at 05:19 PM

Sorry to hear about your injury man. Personally, my last real injury that sidelined me was broken back snowboarding at Copper Mountain when I was 15. I was out for 4 months, and the only exercise I did was doing kick board drills in the pool and a slow build up into swimming. I actually lost about 10lbs, but obviously it was muscle mass. I don't think one gains fat from being sedentary if they have a healthy metabolism and adjust their calories down to compensate. You'll likely lose muscle mass though, from not exercising, so your body fat percentage may rise (because muscle mass percentage declines), but your total amount of body fat does not have to fluctuate very much.

...as for the exercise. Try to see if you can get a kick board and do laps in the pool to at least work your lower body and keep some muscular insulin sensitivity intact and cardiovascular condition. Other exercises to try are leg presses, leg extensions, leg curls, calf raises, etc. You could come out of this with some a really nice set of wheels. Get creative.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on November 16, 2012
at 05:57 PM

http://www.youtube.com/watch?v=1bfRqHc1bmM&feature=related

014e7a87621b34bead8645fde586f6cd

(100)

on November 16, 2012
at 05:25 PM

Thanks...I plan to walk my ass off, boogie board in the pool and do lower weight exercises. Bikini season might be slightly delayed..:)

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on November 16, 2012
at 05:48 PM

Oh, female. Well then I apologize for ignoring your "gravatar" pic and calling you "man" above. I wouldn't worry too much about not being in shape for the summer. The metabolic affect of sufficient lower body exercise should keep your entire body tight. And, if your derrier is so hot from all the lower-body work, guys won't be focused on the definition in your delts or abs. Also, floor exercises are great. I do this at least 4 times a week, and most of the exercises lower body oriented and can modified to take weight off your shoulder-girlde http://www.youtube.com/watch?v=7RUkdwSXBbc

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on November 16, 2012
at 05:49 PM

There are a like 4 or 5 NYC ballet workouts on youtube that you could probably do most of. They're low intensity and so good for recovery, whether injured or not.

014e7a87621b34bead8645fde586f6cd

(100)

on November 16, 2012
at 05:53 PM

Thank you!!! THIS is what I was seeking. Very much appreciated.

F5f742cc9228eb5804114d0f3be4e587

(7660)

on November 16, 2012
at 06:21 PM

Yes, not necessarily fat gain, but certainly muscle loss. When I went Paleo I had a knee injury that was tender at everything: running, hiking, walking, swimming, elliptical. So I just took it as a sign to take it easy for the first time in my adult life. For four months. Lost 10 pounds in the process. But I was happy to get back into the swing of things.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on November 16, 2012
at 05:56 PM

OH, sorry wrong links. These are the two I do. It seems weird, but I find them relaxing and the intensity of them is great for active recovery. http://www.youtube.com/watch?v=bMO3S550XOI&feature=related

0
05055dcbf12c81f1cce777ec365870af

(1791)

on November 16, 2012
at 11:35 PM

generally, any stress or combination of stressors that are 1) above your ability to resist (called toughness) and 2) are cumulatively more than your ability to bounce back from (called resiliency) will result in mal-adaptive symptoms or "side effects".

these symptoms are temporary but generally unpleasant and can include weight gain from a variety of factors - hormonal reactions, behavioral reactions, etc - all of these reactions are the body's immediate coping strategies to mitigate painful symptoms.

exercise: hiking, walking, dancing, drumming, light impact playing, tai chi, meditation, qi gong, etc - you are trying to activate the parasympathetic nervous system to promote healing. if you think you can keep fighting nature using the sympathetic nervous system, you will keep breaking.

014e7a87621b34bead8645fde586f6cd

(100)

on November 17, 2012
at 04:03 AM

Thank you...Good info here.

014e7a87621b34bead8645fde586f6cd

(100)

on November 17, 2012
at 12:55 PM

Drumming? :)....

05055dcbf12c81f1cce777ec365870af

(1791)

on November 19, 2012
at 03:02 AM

yes, drumming is a very low-risk, high reward physical activity. you get vibration, rhythm, play, and a small workout, but nothing stressful like a metcon. hand drumming (congo, djembe, etc) is more along the lines of what im taking about but you can even do body percussion (great vids on youtube)

014e7a87621b34bead8645fde586f6cd

(100)

on November 19, 2012
at 03:50 PM

Worth a try.....

05055dcbf12c81f1cce777ec365870af

(1791)

on November 20, 2012
at 03:07 AM

lol, mainly its about doing healthy physical activity (not necessarily "exercise"), jumping on a trampoline, etc

0
742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on November 16, 2012
at 10:37 PM

I broke my knee, or more like someone broke my knee, 3 weeks ago while playing soccer. I am losing my mind with the lack of activity. I am still able to do some pullups and pushups here and there, but my legs are losing a lot of mass, and I am afraid of looking disproportionate. A big upper body and small legs are not effective weapons for soccer.

0
B7e1ad6bb9ab814b8e90bdad4a472d5e

on November 16, 2012
at 05:00 PM

cold showers and ice baths man. How did you rip your shoulder tendon?

014e7a87621b34bead8645fde586f6cd

(100)

on November 16, 2012
at 05:09 PM

EeeK. Really? That might work better for men than women, as you carry more muscle mass. I'll certainly try it though. It was an old injury from power cleans (improper form) which never healed completely. 2 weeks ago I attended a Haganah class and was flipped hard on the shoulder. :( My first real injury..

0
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 16, 2012
at 04:12 PM

I herniated 3 discs in my lower neck and upperback. All told I was out of all exercise for 12 weeks, no heavy lifing or cardio for 16 weeks. It sucked!

But, when I started again, no weight gain, lifting got back to the same threshold within a couple of weeks... Running is slower, but I am getting that back too...

014e7a87621b34bead8645fde586f6cd

(100)

on November 16, 2012
at 04:17 PM

CD, that DOES suck. The fact that you didn't gain weight makes me feel slightly better. Working out is therapy for me...I'm freaking out right about now BUT thankful I can walk.

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