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Exercise after injury

Answered on August 19, 2014
Created July 31, 2012 at 4:49 PM

Continuing to lose weight. I'm down 35# since January. I had a fairly long plateau, but now I've lost several pounds again. Measurements keep decreasing and I'm feeling energy and mentally I feel great.

After a rather severe injury back in June, from which I thought I was mostly healed, I now have some bursitis in my hip. I'm keeping things minimal in my workouts (strange enough I've lost more weight though) Have been doing everything I can in the diet to help with reducing the inflammation. Went to ortho clinic, doing some P.T. stretches and P.T.

I want the thighs to be a target area though but don't want to over do anything. I'm not a real great swimmer, so that's not a good option. I walk daily. Looking for anything to increase tone, strength and proprioceptive movement. Suggestions?

Bece741db5f5fed6bafa12e3548f973f

(715)

on July 31, 2012
at 10:19 PM

Might try that. A bit unsure of myself right now. Hadn't thought of that.

Bece741db5f5fed6bafa12e3548f973f

(715)

on July 31, 2012
at 10:18 PM

Thanks. Might try that.

Bece741db5f5fed6bafa12e3548f973f

(715)

on July 31, 2012
at 10:18 PM

Thanks to both of you for the tips. Usually do some walk on treadmill first for warm-up. Just a side note, did not get injured in exercise but during a fall. Turned out a little similar to a hip pointer injury, although it's somewhat different.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on July 31, 2012
at 05:36 PM

Nice answer....just one suggestion as to the full range thing. Its not completely necessary. Especially with a painful joint. It is perfectly acceptable to work within the pain free ROM and not going to either the concentric or eccentric end range.

57bef671ea7e05631c9fa56f708bcaa9

(258)

on July 31, 2012
at 05:19 PM

I'm interested in this too. I hate that I've had to stop lower body work, especially since I just started squatting for the first time in my life. But if I try (even body weight), it hurts pretty bad.

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4 Answers

1
3846a3b61bc9051e4baebdef62e58c52

(18635)

on July 31, 2012
at 04:52 PM

Controlled strength training with slow rep counts would be a good place to start. Something like body by science type training is rather easy on the joints, and you would be able to ascertain if a movement was aggravating that hip pretty easy.

For proprioceptive work consider doing 10-15 minutes worth of work on a balance board.

Bece741db5f5fed6bafa12e3548f973f

(715)

on July 31, 2012
at 10:19 PM

Might try that. A bit unsure of myself right now. Hadn't thought of that.

0
3e9466a004aec2d46539454f8a4d332a

on July 31, 2012
at 05:49 PM

Hi!

I also just posted on Facebook! Where are you? I would like to refer you to a Feldenkrais Practitioner. Moshe Feldenkrais developed a way of working with yourself so that you find out what you are doing so you can do what you want to do in the most efficient way. His "method" is based on his knowledge of Judo and engineering and a lifelong study of Eastern and Western science and philosophy and more.

I am a practitioner and am continuing my studies with Mia Segal who was his first assistant and collaborator. Amazing work!

Could you call me? It would be easier for me to give you some pointers over the phone!

206 545 1740

In the meantime check out these links: www.mbsacademy.org and www.mbsacademy.org/blog or email me at [email protected] I am in Seattle.

‎"In good action, the sensation of effort is absent no matter what the actual expenditure of energy is." --- Moshe Feldenkrais

"When you know what you are doing you can do what you want" ---- Moshe Feldenkrais

0
Cbae53170add418537d9b8fb16e61112

on July 31, 2012
at 05:29 PM

Be sure to warm up properly before you begin exercising. That's the most important to prevent injuries of any kind. A simple dynamic routine is best, just to get the blood flow moving (stretching out the muscles and joints isn't so much necessary). I personally jog or hit the bike for 5-10 minutes before I do my main workout, and then I always do warm up reps when I lift (usually just a bar, bodyweight, or very light weight).

I wouldn't stop exercising, especially since you're down 35 (Good Job!). I would continue to do very light and careful movements on the injured sites unless you feel pain or discomfort, then give it a week or two and try again, but remember there is a HUGE difference between pain and soreness. Try lateral exercises if one side of your body isn't cooperating very well to prevent muscle dystrophy.

For yor back, remember that when you lift, you shouldn't put too much strain on the back, especially in dead lifts (I see way too many people use their back, and it can lead to many problems later). Use a combination of back, thighs, and a little bit of shoulders. If you do RDL's, use lighter weight than a dead lift. If you're still uncomfortable, then the machines will do fine until you recover. Slow and controlled reps are key. Also remember to use your full range of motion when you lift and exercise. That will also prevent injury.

Bece741db5f5fed6bafa12e3548f973f

(715)

on July 31, 2012
at 10:18 PM

Thanks to both of you for the tips. Usually do some walk on treadmill first for warm-up. Just a side note, did not get injured in exercise but during a fall. Turned out a little similar to a hip pointer injury, although it's somewhat different.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on July 31, 2012
at 05:36 PM

Nice answer....just one suggestion as to the full range thing. Its not completely necessary. Especially with a painful joint. It is perfectly acceptable to work within the pain free ROM and not going to either the concentric or eccentric end range.

0
E1e798ccd4eed67665652941b9ef7796

(483)

on July 31, 2012
at 05:22 PM

How about Pilates? Good for backs and core strength.

Bece741db5f5fed6bafa12e3548f973f

(715)

on July 31, 2012
at 10:18 PM

Thanks. Might try that.

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