1

votes

What to do when Injured?

Answered on August 19, 2014
Created April 09, 2013 at 4:21 PM

I have sustained a significant back injury (not from working out) that just takes time to heal. I'm currently unable to work out or do the heavy lifting necessary. Which is a shame, because I was finally losing weight.

I'm really at a loss of what to do. The weight is creeping back on even though I'm still weighing my food, watching my calories, and keeping my nutrition dialed in.

I walk as much as possible and do as much yoga for the back as I can but I'm still unable to do anymore for a workout. How do I keep sane in this time?

Thanks

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on April 11, 2013
at 03:11 PM

Sticker shock? Me no get

37cc142fbb183f2758ef723a192e7a9d

(1353)

on April 11, 2013
at 12:19 PM

Are there no free municipal pools where you are?

19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on April 11, 2013
at 04:47 AM

Cool! Glad it worked for you. Right now severely limited in money but ill look into my city's rec center.

19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on April 11, 2013
at 04:46 AM

I haven't done much cardio, just slow long walking or my bike commute. It did occur to me this morning like maybe that's an idea, if for no other reason, stress relief?

19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on April 11, 2013
at 04:45 AM

Yay bacon but yo, sticker shock.

19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on April 11, 2013
at 04:44 AM

Word been crying lots. It may just be bloating, as the weight came on suddenly (like over 2 days). Had indirect caliormetry that gave me a range I've stuck too, but I added some "safe carbs" back in and I don't think that works for me. But mostly the question is about mindset.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on April 10, 2013
at 12:17 AM

If you're gaining weight (unintentionally), your nutrition is NOT dialed in.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 09, 2013
at 08:41 PM

Seriously though, I'd do Cold Therapy (as simple as ice packs or cold showers or ice baths, you decide) as promoted by Jack Kruse and I'd do an exercise program similar in intensity to Doug Mcguff (Body By Science).

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 09, 2013
at 08:40 PM

Cry .

32652cb696b75182cb121009ee4edea3

(5802)

on April 09, 2013
at 07:58 PM

Have you tried swimming?

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on April 09, 2013
at 06:40 PM

jees some people are no fun...I honestly ate more bacon when I got injured (see avatar picture) and it helped

59fa7cd87fb9d669adf21e5cf3e7ada5

on April 09, 2013
at 06:13 PM

If you are gaining weight then you are consuming too much given your level of activity, you have to cut back on the eating.

Medium avatar

(137)

on April 09, 2013
at 04:28 PM

This isn't about your diet, right? Just what to do regarding exercise while you're injured?

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4 Answers

best answer

0
A08b210e4da7e69cd792bddc1f4aae4b

(1031)

on April 10, 2013
at 03:44 AM

It is very easy to lose strength (which leads to greater susceptibility to injury) and body composition when laid up with a bad back. To stave off the muscular decline and keep sane I find linear progressive exercise to be very helpful and straightforward. A good gym or physio should be able to help you create an exercise program to suit your needs and avoid the risk of injury. As an example, I follow a MST program provided by Kieser Training (I have no vested interest in them, I'm just a customer).

2
86c97b2779feab3c330f5e1c5fea7e25

(2312)

on April 09, 2013
at 06:03 PM

Have you tried eating more bacon? :) May not keep weight off but should help you to keep sane

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on April 09, 2013
at 06:40 PM

jees some people are no fun...I honestly ate more bacon when I got injured (see avatar picture) and it helped

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on April 11, 2013
at 03:11 PM

Sticker shock? Me no get

19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on April 11, 2013
at 04:45 AM

Yay bacon but yo, sticker shock.

0
37cc142fbb183f2758ef723a192e7a9d

(1353)

on April 09, 2013
at 10:53 PM

Swimming! I had sciatica related to a herniated disc that I lived with for several months while waiting for discectomy operation. I was severely inhibited from my normal range of motion by pain and stiffness. Swimming basically saved me from both insanity and physical atrophy. Also post-op it was my principal go-to rehab activities, because of the weightlessness and low impact.

37cc142fbb183f2758ef723a192e7a9d

(1353)

on April 11, 2013
at 12:19 PM

Are there no free municipal pools where you are?

19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on April 11, 2013
at 04:47 AM

Cool! Glad it worked for you. Right now severely limited in money but ill look into my city's rec center.

0
Fd7b128cf714044a86d8bd822c7a8992

(4292)

on April 09, 2013
at 07:24 PM

I hurt my back a few months ago - not sure what your injury was like but I did a lot of elliptical machine + push-ups (which didn't hurt). The elliptical was BORING as all hell but that's what podcasts were made for. Then again, I'm also not trying to lose weight in the first place and it was mostly just to stay sane. I know cardio gets a lot of hate in the Paleosphere but I don't think there's anything wrong with it as long as you aren't trying to "earn" more calories by working out or taking an unhealthy attitude towards it.

19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on April 11, 2013
at 04:46 AM

I haven't done much cardio, just slow long walking or my bike commute. It did occur to me this morning like maybe that's an idea, if for no other reason, stress relief?

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