Daring to Lose Weight with an Injury

Dumbbell Mat and Crutches Lose Weight with an Injury

Well everyone, on Thursday I had an accident. I took it too fast going down a ski hill and when I wiped out, my ski didn’t break off and twisted my knee with it. The doctor is pretty sure it’s a meniscal tear, but the swelling makes it hard to confirm. I’ll be on crutches for a couple weeks, at least. Depending on the severity of the tear, I may return to work in a few weeks, or I may be looking at surgery.

For now, my life is getting put on hold. My job, activities, and any errands I need done are completely out of my capabilities. I can’t drive, or even get downstairs to do laundry. So, what about my blog? Can I still lose weight with an injury? With my current situation, I was inspired to find out.

Is it Possible to Lose Weight with an Injury?

Of course it’s possible! I may need crutches to walk but that doesn’t mean I need to eat crap all day. The old me would use this as an excuse to give up making progress until things are back to normal again. Well, not anymore! I’ll be making an effort to continue my progress the next few weeks while I recover.

As I recover, I’ll still be sticking to my “Don’t Diet” Diet. This mainly consists of being mindful about what you’re eating, while avoiding restriction. As long as I choose not to fall into a binge/restrict cycle again, I should have no problem keeping my weight where it’s at, or even losing weight slowly.

“Life isn’t finding shelter in the storm. It’s about learning to dance in the rain.” – Sherrilyn Kenyon Click To Tweet

Exercise During Recovery

For exercise, someone in recovery should remember to take it easy. I’m going to try modified cardio, or do only the upper body portion of my favourite workout videos. Think shadow boxing, and upper body strength training. I can perform this sitting down, without compromising my knee.

During recovery, muscle mass will probably be lost, which will unfortunately lower the metabolism and make weight loss slower. If you’re working around an injury, remember to keep your goals realistic to avoid disappointment. Remember, slow progress is better than none.

Get your doctor’s approval before carrying on with exercise. There are exercises for different injuries, and they can point you in the right direction. If you are unsure where to start, you could also work with a personal trainer to get yourself back into working out again.

Keep in touch with your doctor throughout your recovery. They’ll be able to let you know if you’re working too hard, or if you can take more steps toward improvement. Sometimes we feel the need to rush our recovery, and our doctor will bring us back to reality.

Planning for recovery to take longer than expected will help prevent you from injuring yourself further. Here’s a few tips to follow when working out with an injury:

  • Take it slower than you think you can. Better safe than sorry.
  • Don’t work through pain. If you’re hurting, stop.
  • Keep your doctor updated.
  • Take things one step at a time. Aim to go a little farther each week.
  • Keep track of your workouts. Write down what you did, and the intensity. This way, you can provide your doctor with accurate information of your activities.

Working with the Body, Not Against It

For me, this will be a major learning curve. I’m used to running around all day, busy with multiple jobs and errands. Now, I’ve come to a full stop. I have to put my body first.

If you’re like me and have an injury to nurse, only do what you know you can. Don’t push yourself to do anything if you’re unsure how your body will respond. Allow the injury to heal.

Nevertheless, you can still lose weight with an injury. You just need to refer to your doctor, and listen to your body. If you pay attention, it’ll tell you what it needs.

What about you? Have you had an injury that you struggled with while losing weight or trying to stay fit? Let me know!

That’s it for now everyone. If you’ve found some value in this post, please share it to inspire others too! Also, subscribe for more at the top of my site’s sidebar. Thanks!

Ang Signoff Heart

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References:

https://www.mayoclinic.org/diseases-conditions/torn-meniscus/symptoms-causes

https://www.verywellfit.com/how-to-maintain-fitness-while-injured

https://www.hss.edu/article_working-out-after-injury.asp

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