Avoiding Deconditioning when Injured
I'm recovering from some broken bones and I'm trying my best not to lose strength and endurance.
I know it's not reasonable to avoid with the injured limb. Even out of the cast there's very restricted lifting that's advised.
What about the rest of my body though? I'm trying. The inflammation (and healing?) seems to be triggering other health issues and my fatigue is flared. I don't know if I can exercise with the same intensity and trying to keep both sides somewhat equal hasn't been going great.
@AffyAvo
Sending you my best wishes 💚
@AffyAvo
Hey there Affy!
oh my goodness, So sorry to hear that you are going through such a challenging time at the moment. That’s definitely quite a situation.
As a Fitness instructor who has been through various injuries (from feet, to legs, to back etc..etc..), I’ve also had my fair share of it as well…, And I know It can be so very difficult, & let’s be honest, “frustrating”, to navigate just “basic” movements from day to day… And for those who may have other Chronic ailments & health issues & conditions, it can be even more difficult!
I think the most important thing is to be cleared by a medical provider depending on how serious the injury is, as well as if other Health/Medical problems are a factor, in determining “What or How” to navigate movement going forward… As it’s so important not to make things any worse.
But in my personal experiences & instances of injury, I was able to perform various exercises from a Chair! 🪑… (While not the most exciting route), I found it to be effective & have its benefits in avoiding affected areas such as my knees, legs, weight-bearing movements etc..
If we think about those who are let’s say (Paraplegic), there are many who have even been able to become Fitness instructors themselves while instructing from their Wheelchairs! … I try to personally remember that for myself when I’m down & out by how fast I can move or how hard I can go due to an injury of sorts.. As I know it can also be so de-motivating to not be able to do the movements or exercises in the ways that we want or like to while injured. Especially in the lower body.
From a chair, I find that Boxing moves/punches, chair dancing (as I’ve done & taught Zumba from a chair), can really get my Heart-rate up like I desire… As well as performing Strength training exercises/weights, Resistance Bands, And definitely Stretching or Chair Yoga are also great options in staying active, moving & helping to keep our muscles limber.
Hopefully you are able to do some of these things or movements. I know how it can also benefit our Emotional & Mental wellbeing in just being able to move & stay active in some way while injured.
We definitely wish the best in your recovery ❤️🩹 going forward! And we are definitely here to support you. I would love to hear more about what you are currently doing or what you decide to do as you move ahead. Please continue to keep us updated on your progress! And take care.
@PoliteOcean Thanks!
I am cleared to do usual exercise, just no weight on my one hand (including supporting my body weight). It's just difficult to not end up affecting my back/neck/etc. when I'm only holding weight on one side and then my usual challenges with exercise and health issues are ramped up too.
I thought my trainer might have had better ideas for exercise too. He's basically getting me to follow the same program, changing only the exercises that I can't do.
@AffyAvo
That’s great that you are cleared!
But yes, I totally get that whole “lop-sided” feeling of only being able to work “one” side the correct way. And then yes, the rest of the other half starts feeling the effects of all the added pressure of taking on more to compensate for the other half. Been there, done that, frustrating & not helpful. You start to feel like you are falling apart! 😏
But, I also know that in your particular/personal case, you have to navigate things so carefully. ❤️
It’s interesting that your trainer isn’t offering you any “newer” solutions? But I suppose it’s good that he’s at least switching up what you can’t do for the time being.
Although patience was never my strongest when it comes to getting off my fitness routines when it comes to injuries.. But thankfully it’s only a temporary situation for you. One day at a time. ❤️
@PoliteOcean I’ve been able to add in light weights to my injured side, plus planks/side planks from my forearm were given the go ahead a while ago. Not really an arm exercise but it *felt* like one that first time!
My back at least feels fairly even again! Hopefully my arm will catch up soon enough.
@AffyAvo
That’s awesome Affy! Sounds like things are coming along slowly but surely. (Slower for us I know)! But it’s progress and you’re definitely getting there! 👊🏼💪🏼
@PoliteOcean
Thanks! 💜
I've been pleasantly surprised with my progress, recovering mobility has been faster than I expected.
Hopefully the arm strength will progress equally well once I can work on that again and not just having the injury site as the limiting factor.
@AffyAvo
I can only sympathise with you as not really been in that position very often, although fearing loss of mobility as I continue age is my greatest fear and prime reasons for finding 7 Cups.
I'll be reading response with you !!
@RunningMachine Thanks! At least most of the loss of general function should only be temporary. Hopefully my fitness won't drop too much while I do my best to adjust.
@AffyAvo
I'm still trying to radically accept my own situation ð¤ªð¤ª
@AffyAvo You are so strong for keeping that stay-healthy mindset!! Maybe try focusing on a part of your body that isn't injured and make that stronger!
