What to Do After You Injure Yourself

lego-stretcherCrap.

Things were going SO well.  You had been exercising regularly, eating rightbuilding habits, and building SERIOUS momentum…and then life throws you a curveball:

  • You slip a disc in your back
  • You tear a ligament in your knee
  • You get mono or some other sickness
  • You sprain your ankle
  • Your head falls off

Although it probably seems like the world is over at this point, fear not, my dear Rebel friend, for there is hope. With the exception of your head falling off (we’ll put this in the S.O.L. category), everything else above is something you can work around.

Today, I’m going to help you keep the momentum you’ve worked so hard to build, stay on target, and allow yourself the time to rehab so that you can hit the ground running when your body is ready.

Think of this like your emergency “What to do when the wheels fall off” post.

NOTE: I am not a doctor (in fact, I’m not even wearing pants right now). This article contains the thoughts and observations from a nerd who has dealt with this stuff and helped thousands of others deal with these things too.

Take a Deep breath

Breathe

First and foremost, relax.

It is NOT the end of the world.

You’re reading this, which means you’re still alive. This is a good thing. As they say, every day above ground is a good day.

So, no freaking out. No complaining. No crying over spilt milk.

No worrying about the past, as there’s nothing you can do about it, no matter how much it hurts. Rafiki taught me that.

What’s done is done. Think of it like a video game that suddenly has the difficulty cranked to Legendary. You’re still playing, it’s just more of a challenge now.

You will overcome this obstacle. You will come out the other side a stronger, wiser, and better looking version of yourself. You will level up.

Got it? GOOD.

Get a proper diagnosis

dr mario

First and foremost, check with your doctor or physical therapist and get a proper diagnosis.

I was an idiot and ignored my lower back pain for close to a decade, assuming it was from my posture, sitting too much, or spending too much time traveling. It wasn’t until last summer when I finally tweaked it pretty dang good while lifting that I knew something was wrong.

So I stopped lifting weights for a few months. Finally a few months later, I went to a doctor and got x-rays. 

It turns out, I have a spinal condition where my and L5 and S1 vertebrae don’t line up, and I could have been working on strengthening the right areas and getting better instead of avoiding it!

So, don’t do what I did.

Get a proper diagnosis from a professional as soon as possible, and find out exactly what’s wrong, how long you can expect to be recuperating, and when you will be back to normal.

Focus on your diet

lego-food-banana

I get a few emails a week from people who are really worried about gaining a bunch of weight during the rehab process. 

This is a valid concern, as it happens to the best of us.

We stop exercising, we start eating poorly, and the next thing we know, we’ve gained back all of the weight that we had lost.

NOT ON THIS DAY. THIS DAY, WE FIGHT (to keep that weight off)!!! 

As we ALL know at Nerd Fitness, our diets account for 80-90% of our success or failure when it comes to weight loss. This means that even if you cannot exercise ONE BIT, you will still be able to maintain your weight or even LOSE weight during your recovery period.

Now, the only way this will work is if you actually focus on your diet. If you can’t exercise (or have to significantly reduce your amount of exercise), then your diet immediately increases in importance.

Don’t forget, your body burns a crazy amount calories every day just by existing.

So work WITH your body.

Minimize liquid calories. Load up on veggies. Eat plenty of protein and healthy fats.  Cut out refined carbs and sugar.

The more closely you can eat a healthy diet and stay on target with your eating decisions, the less chance you’ll have of gaining back weight and pushing you further back on your progress.

Yup, easier said then done when you’re lying in bed and want to eat ice cream while watching Lord of the Rings. I never said this would be easy – nothing worth doing right IS easy.

You need to stay on target. Remember that every meal is an opportunity for you to continue your momentum and progress, or take a step further away.

The choice is yours, and yours alone.

Stay active any way you can

lego-workout

I HIGHLY recommend you check with your doctor or physical therapist and find out what you are capable of while injured:

  • If you can’t run, can you use an elliptical or stationary bike?
  • If you can’t use one leg or the other, can you still strength train your upper body?
  • If you can’t use one arm/shoulder, can you still do lower body exercises like lunges/squats/step ups?
  • If you can’t strength train, can you still go for walks? Walking is the best.
  • If your head fell off, how the hell are you reading this?

You can check out this article for ideas on how to train while recovering from an injury.

No need to play hero.

The WORST thing you can do is try to do something your body isn’t capable of and re-injuring yourself (or injuring yourself in another way).

So, find out what you’re capable of, what you can’t do, what hurts and what doesn’t, and work with your doctor/therapist to find any way to stay active. I don’t care what it is, but find a way to do something active every day.

And it’s not just because exercise (SPOILER ALERT) is good for you! It’s because if you can find a way to exercise every day, your brain will keep thinking “I am healthy” and thus you will be more likely to make eating decisions that KEEP you healthy.

Remember, diet is 90% of the battle!

I know if I skip a workout or two, I tend to eat much worse on those days because my brain isn’t thinking “healthy.”

So, keep yourself thinking healthy, find a way to be active, and make a game out of it to stay on target.

  • Stuck in bed? See how many arm swings you can do. 
  • Can’t do jumping jacks? Do karate kicks and punches
  • On cruches? See if you can “walk” a bit farther each day. Or, learn to dance like this guy.
  • Can’t strength train? See if you can become a better runner.

Yeah, it might be different than how you used to train, or even be a fraction of what you used to be capable of. Who cares?

Life is a game, and you just switched up your skill tree, that’s all!

What if I’m never back to normal!?

sad lego

Unfortunately, sometimes you might get an injury in which your training path is permanently altered.

When I found out about my back and that I would probably never be able to lift heavy weights again, I was devastated. Luckily, I came home, turned on Iron Man, and instantly decided to remake myself like Tony Stark.

About a month and a half ago I was cleared to start squatting and deadlifting again. Although I had to start at a very humbling beginning weight, I’ve been adding more and more each week, slowly but surely making progress. And now I’m deadlifting over 400+ pounds:

 

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A post shared by Steve Kamb (@stevekamb) on

I’ve heard story after story from people who were told they’d never _________ again, only to have them doing those things years later due to their dedication.

So if this happens to be you, remember first and foremost that you woke up today, and that we can build on that.

Think of it like you were playing a role playing game (RPG) as a Warrior, and suddenly you have to shift your class to Druid, Monk, or Wizard.  t’s not necessarily any worse or better than before, you’re just playing the game in a different way. You might suck at your old skills now, but that just means you can unlock new skills!

For my six months after the spinal diagnosis, I shifted my focus from heavy training to gymnastics, handstands, and bodyweight training.

The game has just changed a bit, which means you need to change too.

Change is good.

Set proper expectations

Expectations

This part is all mental.

Depending on the severity of your injury, you might get set back a few weeks/months in training.  If it’s a permanent change, you may have to make permanent adjustments to your routine.

You might not be able to lift, run, or stretch in the same ways right away. Even when you come back to full strength, it can be really frustrating.

“I used to be able to do this!” “Why can’t I ___________ anymore?”

Just like comparing yourself against the progress of others is a futile practice, comparing yourself to the old pre-injury version of yourself isn’t smart.

The ONLY thing you can compare yourself against is who you were yesterday.  Think of it like hitting the reset button and starting a new game or rolling a new character.

  • If you went from deadlifting 350 before your injury and now you’re back at 150….stop worrying about the 350, and instead next week aim for 155. THAT IS PROGRESS!!  
  • If you weighed 200 before the injury and 220 after the injury…getting down to 219 is one pound lost, not playing 19 pounds of catch-up!
  • If you could run a mile in 7 minutes before and now it’s 9 minutes, next week’s 8:50 mile should be a celebration, not a disappointment.

Understand that the process might take time, but also understand that you’re a freaking superhero capable of amazing things, even when you’re told otherwise.

Write your own destiny. Chose to be awesome.  

This too, shall pass

Sunrise

You’re gonna be okay, I promise.

Hit that reset button, and focus on building up a new version of you starting NOW.

I’d love to hear from you.  Have you been injured in the past? Are you struggling with this right now? How did you overcome that injury and get back on track? How can I help out?

I know a lot of injured Rebels would could benefit from the education, motivation, and inspiration from knowing they’re not alone in their frustration and confusion.

Get well soon, and rebel on!

-Steve

PS: In case you missed the announcement last week, we’re looking to hire a few part time contractors for work on Nerd Fitness projects! Check out our “Work With Us!” page for more details.

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photo source: Dr. Mario, Sunrise, Expectations, Sad lego, lego workout, breathe, lego stretcher, banana boat

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128 thoughts on “What to Do After You Injure Yourself

  1. choose to prioritize the time. When I go through the mental setbacks (my dog died recently) I choose to go to the gym, even just to do some mindless, half-hearted cardio. Sometimes energy will kick in and I’ll get a good workout in spite of myself. The days that energy doesn’t kick in and I get a half-hearted workout, it was still better than none, burned a few calories, kept my muscles from atrophying, and kept me away from the fridge for a little while. I chose a gym that is open 24/7, so the excuses are fewer.

  2. focus on your diet for now, and when it comes time for PT, hit it as hard as you can.

  3. Check out some of the free apps for droid and iPhone. I really liked Couch 2 5k when I was training for my first 5k. Very manageable interval training and a smart progression over several weeks.

  4. Thanks! I’ll give it a try. It does make it easier to track everything. I think I still might need to do some type of jump rope type workouts before starting it though just to make sure I get the landing softly part of running down.

  5. I started becoming fit on a gnarly ankle. I rolled it really bad on a back packing trip in the Rocky Mountains. Our water pump had failed, so we will moving down the mountain with not enough to drink. I rolled my ankle and POP! there it went. I got carried down the rest of the way and got to sit with my foot in the freezing river while my hiking buddy brought the car around. I couldn’t afford to go to the doctor’s office, but I wish I had. I don’t know if it was broken or just horribly sprained. I rented crutches from the local grocery store and hobbled around my college campus on the first day of school. It was completely black by the end of the day.

    It still doesn’t sit right, but I’ve been doing resistance band exercises that have brought it back up to the same strength and flexibility as the other foot. There are gobs of scar tissue in the joint, still.

    And THEN I tripped on a trailer door and landed on my hands and knees on the hard dirt. Thought for sure my wrist was broken. I actually went to the doctor this time and had an x-ray done. No broken bones, but both wrists are sprained to shit. I have difficulty gripping things sometimes and can’t do things like pushups without discomfort anymore. The Mobility WODs have been helping loosen the screwed up muscles after my desk job every day. I’ve noticed they’ve increased in strength, but, like my ankle, my hands will never be the same. Gobs of scar tissue again. I massage them most nights before bed to keep it loose.

    Joints are stupid.

  6. I wish I had read this before. I have been sidelined a couple of time by injuries and I’ve started over after a year off here or two years off there. I’m back to starting over now after 18 months of worthlessness. I’m on day 2 of my plan to not only get back into great shape, but to get into the greatest shape of my life. My herniated disc, the torn ligament in my AC joint are all in the past. I know how to avoid re-injuring them. If the worst case happens again then I will keep striving in a different way. I will keep my head on and in the game! No more quiting! I make tremendous progress when I am active. I am excited by the possibilities if I STAY active. Thanks!

  7. Thank you! Sorry for the pitty party, but it just seems so overwhelming at times. This is what I am doing….just making the effort, but I feel so guilty, I suppose as long as we keep the patterns and habits, eventually we will get over it. I appreciate the response as it is good to know that others struggle too! Ty, really really 🙂

  8. I’m currently trying to stay positive in the face of a leg injury which has me in so much pain I have a prescription for pain meds not available over the counter. Basically getting out of bed is a new hell and I often find myself just crawling around for the first 15 min after getting out.
    That said it usually gets better as the day goes on, but walking hurts like hell. So obviously I’m doing that every 30 min despite having a desk job. It takes all of my mental energy to keep fighting and getting up regardless of the pain.
    I did go to the doctor and this is exactly what they told me, I had to keep using my calf muscle (which is the problem), regardless of pain. It makes sense, because sitting too long (or sleeping for that matter) makes it all stiff and cramped, making moving even more painful.
    I don’t even really know how I manage to keep going in the face of this pain, maybe because not walking ultimately leads to more pain. And even though I’m greatly discouraged to have my efforts kicked to the other side of the field (I had joined the gym only 3 weeks before getting injured), I try to stay positive and keep going and knowing I can come back from not walking, because that’s what I’ve done before. (after stupidly falling out of a tree…)

  9. You’re welcome. That’s why we’re all here, isn’t it? To support each other. I just got over a nast 2 week chest cold, so I haven’t been to the gym…did some yoga the other day, though, and will get back to the gym on Friday. BTW, drop the guilt! It’s just life. Do your best every day, and remember that your best varies from day to day.

  10. I hurt my knees last September/October doing some less than intelligent things. I stopped doing lower body workouts (except walking and hiking) for months. I was hoping my knees would heal on their own.

    Meanwhile, I couldn’t do much except push-ups and pull-ups. So I did those. And I kept doing them for months. I also focused on my diet. I wanted to make sure I was giving my body what it needed to heal and strengthen up.

    10 months later, my knees healed some, but not all the way. So I actually started Physical Therapy last night. I’m excited to get back to 100% in a few weeks!

  11. Obviously I am not the only one thankful for this post. In my senior year of high school I pulled my groin in basketball, went to a physio 3 times and was fine. About two or three years later, after NOT keeping up with my exercises and bailing while snowboarding, I had some lower back/hip pain. I went back to the physio, she fixed me in 3 sessions, and I was good to go – I was doing cardio kickboxing at that point in time. I got into great shape, had a strong core…and then I went to Nicaragua for 5 weeks. Ate too much. Didn’t do exercises or stay active, and I fell off the wagon.

    About a year later, after suffering from excruciating pain, going to kickboxing off and on, I decided to go back to physio (my now current physio). She is amazing, but the first time I went in, she said that I was in such bad shape she couldn’t do anything but try to decrease the inflammation in my muscles around my hip and my back. That was about a year ago. I’ve been working hard to stay in shape and do my exercises, but it’s really hard to keep motivated when I keep comparing myself to how fit I was ‘back then’.

    I’m trying to take it a day at a time and not push myself, but it’s hard. Especially as my support network is pretty much myself, haha. I’m sure if I take all the advice in this article, I will be fine. 🙂

  12. This is absolutely hilarious Steve! I’m so glad I discovered your blog and it’s perfect timing. I am actually double whammie injured right now as I have elbow tendinitis and had to take a break from swimming and when I started running to make up for it, I got shin splints. I’m walking and strength training where I can in the mean time but it’s difficult to workout with 2 injuries 😉 Happy 4th!

  13. Great article Steve! I have inured my back a couple of months ago, couldn’t workout for 3 weeks, felt useless, but stayed in a good shape thanks to healthy eating. Now back on track 🙂

  14. Hey Steve!! I am totally dealing w/ this right now!! Have plantar fasciitis in BOTH feet and haven’t been able to play soccer since March. My spirit is broken… My diet is crap. My only relief is being able to surf. It is a downward spiral that is so hard to break free from. The mental exhaustion is just as bad as the physical inertia. Tips to break free are helpful!! And thanks, I love your site!!

  15. Great post, my boyfriend got injured on Monday and this post resonates with me, thank you!

  16. I was running 5 K and increasing my run times. Then I injured my shoulder and both my knees at work. i got frustrated very quickly. Running hurt, walking hurt and all I wanted to do was cry. I had registered for a run in august prior to this injury and didn’t know what to do. So I started to run again but started from the beginning (one minute waking and 4 minutes running), started to swim for the first time in a long time. I am determined to do the 8 K run in august, it might not be my personal best time but all i’m aiming for is a finish… Thanks for the inspiration.

  17. Having been there myself (torn rotator cuff and meniscus tear) I think you’ve got the right approach. See the injury for what it is, not more than it is. Get help from experts or those that have been where you are. Become laser focused on your diet. Do what you can in terms of exercise as long as it does not exacerbate your symptom(s). Start to rebuild yourself and and learn from your injury. And don’t forget to celebrate as you progress.

    The only thing I would add is to remind everyone that the best treatment for an injury is prevention. And the majority of injuries I see as a posture alignment therapist could have been avoided if the person was in proper alignment and had a fully functional body (unless you were shot, fell off a cliff, hit by a car, or something like that). Even something like the spinal condition Steve mentioned (spondylolisthesis) is merely a symptom of a muscular imbalance that pull the vertebrae out of alignment. The good news though is that by simply practicing the appropriate combination of stretches and strengthening exercises in the correct sequence you can quickly restore balance to the muscles responsible for pulling the vertebrae out of alignment (thereby pulling the vertebrae back into alignment) in the first place as well as properly aligning the load bearing joints above and below the injured area for better support.

    So follow the golden rule of “STRAIGHTEN THEN STRENGTHEN” and you’ll save yourself from a lot of pain, time off training, and the agony of having to sit through the newest Indiana Jones movie while you rest in bed and recover.

    Take care and keep moving,

    Justin Archer aka “The Posture Guy”

  18. Yes! Couch to 5k is my best friend! That’s how I trained for my first 5k in the first place 🙂 Best of luck to you!

  19. Oh and if you’re a nerd (you’re reading nerd fitness so I assume you are) check out the zombie couch to 5k! It may cost a little more, but it makes running so enjoyable! It’s like a little story line and you’re supposed to be running from the zombies so you can’t stop or they’ll get you 🙂

  20. So this just really cheered me up! I hurt my foot training for Cross Country and it turns out I’m going to be out for a couple of weeks during one of the most crucial summer training points, but I’m going to keep my head up. I’m doing swim as an alternative for now and lots of core work and one legged pushups! haha :p

  21. Great advice, found the part about “just a different skill tree” pretty inspiring, being a gamer and all (heh)

  22. Some months ago, I hurt myself doing flips. I overrotated onto the
    back of my neck. Foolishly, I didn’t see a doctor about it then. It
    mostly healed up on its own, though it took a couple of months for me to
    get back to doing flips. More recently I’ve been doing physical therapy
    to fix what remains of the problem, and I can say that it is helping. I
    wish I had done this sooner.

  23. This is such a timely post! I’ve had 3 surgeries on my right leg/ankle/foot. I have a pinched nerve in my left foot that feels like I’m walking on a razor blade sometimes, and I have to wear custom orthotics or sometimes a brace to keep my foot in place. I am facing reconstructive surgery on my left foot at some undetermined point in the future.

    What’s been stopping me from scheduling the surgery is my fitness (or rather, lack thereof) and my fear that I’ll pack on 60 pounds like the last time. I’ve let that fear paralyze me from doing anything. Until recently.

    Within in the past month, I’ve cleaned up my eating habits a LOT. Not perfect, not paleo, but better than it was. I’m also cashing in my training sessions at the gym by actually going there and working out. Surprise, surprise, I feel better. There are lots of things I can’t do right now (like anything that requires standing for more than a couple of minutes). But I’ve discovered that there are things I can do. I may be stuck on the machines for a while, but my goal is to work my way back up to free weights. And working out on a machine is better than sitting on the couch watching Dr. Who and eating nachos.

    Thanks for the reminder that it’s okay to do what I can and that the important thing is to keep moving forward.

  24. So needed this! I’ve spent the past 8 months working so hard on my fitness and strength, then last Sunday, when I was meant to run my first ever 10k (the end of my first 6 week challenge!), I was actually in hospital having my appendix out! I had open surgery, so I’m not able to do anything “strenuous” for 6 weeks, and was so worried about the affect it’ll have on how far I can run (took so long to get to this point – I’m not a natural runner at all, and had to limit training a lot for the first few months due to a whiplash injury) and my strength. I’m still not happy about it, but feeling a bit more positive that I can at least do *something* in what feels like a long wait until I’m back to ‘normal’!

  25. I agree with Jackie about Chi Running. I read the book about a quarter of the way into training for my first half marathon. After implementing some of the techniques, I was able to handle the longer runs much more easily. I think I was breathing properly while running for the first time, too. Huge difference!

  26. I just stumbled on to this site and holy crap I am glad I found this article. I am recovering from two slipped discs after years of high-level roller derby. I’ve been moping around, eating chips and drinking beer, getting fat and sad because I can’t skate and can’t keep fit the way I used to. This site is awesome. Thanks for the advice

  27. I had been doing a lot of the workouts on here while I was deployed because I didn’t need a whole lot of space or equipment. Well, after surviving 8 months on an aircraft carrier, we came home and about a month later, I’m crossing the street, and my flip flop got caught on the curb and I’m on the ground. I cried of course, and made it back home okay. I waited a bit to go to the hospital, but when I did, I crawled to the car, and hopped into the ER when I got there. It turns out I had broken my cuboid. That was a month and a half ago, and I was cleared to wear shoes this week. I finally did a workout yesterday and even though I wanted to die, about 5 minutes after, I felt so good. I had forgotten what it was like to sweat from a workout. I only gained about 5 pounds, but I contribute that to eating right and still using my crutches as much as possible. I know I have a long road ahead of me to get back on track, but no worries. I got this.

  28. I’m a huge climber. I actually just moved to Colorado mostly because of how big climbing is here. A few days ago I hurt my wrist biking. I thought it was just a sprain but when I went to the doctors yesterday I found out I’d broken one of my wrist bones and that I needed surgery. I’ve sprained my foot in the past but I never had an injury worse than that. Finding out that I’d broken a bone, needed surgery and, worst of all, I couldn’t climb for at least two months was devastating. I’d been in Colorado for less then a month and now I can’t do what I basically came here to do.

    I’d read this article when it first came out (just like I read all your other blog posts) but as soon as I found out about the broken bone I knew I had to read it again. Rereading it with an injury gave the article more of an impact. It really helped me boost my mood and find the silver lining. I know that for the next few weeks I’ll have some very low points but I’m going to think back on this and just take a deep breath.

    Along with climbing, Ultimate Frisbee is one of my biggest passions. I’m going to be running much, much more. And I’ll be able to concentrate on all those drills, workouts and lower-body exercises that I’ve been putting off. Because of this injury I’ll become a much better ultimate player.

    So, I just wanted to thank you, Steve, for this article and this whole site in general. What you’re doing for the fitness community and the nerd community (both of which I belong to) is amazing. This site resonates with who I am and finding it has made me feel like I’m part of a community. This is the first time I’ve ever posted on this site but I have a feeling I’ll be posting much more often (6-week challenge, anyone?). THANK YOU! 🙂

  29. I used to be a gymnast, track star (though I could never run a mile under 12) and did a lot of performing arts activities. My only problems then? I couldn’t see, and I had had asthma. Fast forward about seven years, and I got slammed with conditions that cause chronic, constant, debilitating and fluctuating pain and fatigue. Hmm, so how could I exercise on days when I couldn’t get out of bed? Why bother, anyway? I finally started working with a physical therapist and joined an aquatics class. Well, my health insurance stopped paying for PT, and I can’t afford the aquatics class anymore. My PT gave me the skills for safe exercise and, most importantly, how to determine what I am capablae of, which changes from one day to the next. So last week, I decided to try my firs circuit in years. For a moment, I thought I was that other Super Bethany again. I forgot that I’m defining a new Super Bethany and that I have to take a new, rehab-like approach to exercise. After I realized I way overdid it when I tried my first circuit, I redesigned my entire strength training circuits and interval training sessions. No, I probably won’t be doing handstands off the vault anymorebut creating the new Super Bethany is possible. It takes diet modifications for sure!, creativity, the patience of Job, and redefining victories. The hardest part? That’s not comparing previous me to the current Bethany. That’s as in, “I used to leg press 140 and do some awesome footwork in gymnastics, but sometimes lifting 1-pound ankle weights is too much.” That’s okay, though…going back to the beginning and redesigning the whole thing isn’t badd. It just means I’ll have to use a lot of trial and error, but I can have fun recreating in the process.

  30. Thanks for this post I have been beyond bummed. Freak accident, another surfboard’s blunt force did this to my foot. I think I’m being told to slow it down, and guess this is the only way to get through to me. My running was having such great progress, crossfit was great, mtn biking, just bought a new snowboard all to a running hault.

  31. I’ve just discovered this post and while my head hasn’t fallen off, sometimes I wish it had. Thank you for a well written, amusing, and common sensical blog. I’ve had an operation every year after breaking every bone in my ankle 5 years ago, culminating in a total ankle replacement in November last year. There are other factors which mean the recovery time is going to be long, not least of all a syndrome called RSD ( I think it’s had a name change recently to CRPS). Basically it gives severe nerve pain, can cause changes in cell structure, stops you moving the joint or limb etc. etc. The upshot is I’m lying with my leg elevated much of the time and in a boot when I’m moving around.
    My husband has done really well with feeding me, he doesn’t usually cook and he’s done his best to stay within the paleo diet. But I guess I’ve gone from 99% to 70/80%. And from active to no activity in 7 weeks. And the weight has gone on. I was getting very despondent, especially as my physio had told me this morning to take it easy with the ankle exercises as I risk setting off the RSD.
    So, how do you do ankle swings half lying with your leg raised above your head? I don’t know but I do know I’m going to start flinging my arms around! What to do about my diet? Take it as it is until I’m back more in control of the cooking. Don’t worry about it, get mobile first and then, in the words of someone “I’ll be back.”
    Phew, that’s got a load off my mind. Thank you.

  32. Sprained my ankle big time 9 days ago. Yes, I did spend 7 days sitting on the couch eating icecream, but then yesterday something wonderful happened – one of my fellow Assassins sent me a motivational message – she told me how she managed to lose 4.5kg with a BROKEN ankle! Oh. Right. Pity party OVER. Talk about throwing down the gauntlet! Time to explore my fitness options while my ankle heals, and stop inhaling sugary food!

  33. Hey there, I know this page is a bit old but if there’s anyone still here, I need help. I’m 14 and I’ve been lifting weights for 2 years, and I’ve broke the same wrist twice in the last 5 months. The first time I figured I would be out for a few weeks and then I would get back to lifting, and that’s what I did. But now I’ve been out of my cast for 3 days and I tried to get back to the weights and I can BARELY CURL 15 LBS. It hurts like crazy on the tip of my ulna whenever I do anything with my biceps or when I put weight on it. Please help me this hasn’t happened the last 3 times I broke this arm!

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  36. hi there, i am very new to this … here is my story :

    ever since i was little i was the overweight kid. it didnt help that my parents gave me all i wanted. bless them, all they wanted was to give me and my siblings the childhood they never had (They had the worst childhood ever). when i reached my teens, i weighed about 100kg. so i started playing sports (Hockey… eeek… i am not a physical kinda gal) and i went to exercise classes at least 3 times a week, also i used to walk at least an hour every day from school. no weight loss….

    i kept this going for years, when i turned 19 (and weighed 120kg) i found out that i had PCOS. and i decided to work harder and try and loose weight. i changed my diet and was on a good path.i lost 15 kg in a year, which was pretty incredible for me .

    and then chaos struck.. i was in a kickboxing class, and due to my inexperince with kickboxing, and an instructer who didnt really show us how to do things. i hurt my leg pretty bad. i just thought it was a sprain, and kept working out.. but there was alot i couldnt do.. running was out of the question and so was biking or jumping or anything to hectic. i was depressed coz i enjoyed pushing my body ( i am also competitive) i ended up in a slump and didnt work out for 3 years , picked up the 15 kilos again. i didnt care coz i couldnt do anything…

    now im 23 and had a few massive emotional blows this year, i decided to start gyming again. only been at it for a week, and lost 2 kg 🙂 happiness… but then my knee collapsed again. my sister ( Who is a doctor) speculated i have a MCL injury. i know .. i need to go to a proper doc to check it out. but at the moment i cannot afford it. so needless to say i am down about loosing the 2kg and not being able to work off more..

    i need to build my leg muscles, to support my body and not collapse every time.

    can anyone advise me on exercises which can help. i have heard that a recumbent bike will work well. any other suggestions??

    regards
    shahana

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  38. I got three scratches on my legs withen 2 days and recently I sprained my ankle so it is hard for me to run because it hurts a lot

  39. This article is great! I feel pain on my upper spine or back whenever I try to jog or stretch and I even have Judo training later which makes me wonder if I should go or not. I think I’ll try to go and stop if I can’t take it in. If this pain goes more than a week, I think I’ll go to the doctor.

  40. Very glad I saw this article! I started weight training two years ago and am now dealing with my first injury. It’s not severe — strained the muscles around one knee doing some lateral work – and I’ve already improved a lot in a week. But, since I began weight training at 58 and it’s the first form of exercise I have ever found that I loved and stayed with, having to back off a bit is hard to accept. Fortunately, my trainer is great at working around it, and I’m still having challenging sessions. I guess it’s just another part of maturing as a lifter, and I’m always in favor of growing up a little more. (While maintaining a robustly healthy inner child, of course!)

  41. I am 28 weeks pregnant and have been on modified bed rest for the past month. I was recently given permission to walk 20 min 2x a week and I can go about daily activities. I am an intense athlete and exercise is a huge part of my life. I recognize that this is temporary, but are there any suggestions for possible exercises that would be appropriate and not put any pressure on my cervix? I am really struggling. Any advice would be greatly appreciated.

  42. i went from being a three sport athlete who ran and exercised what felt like twenty four seven to breaking my kneecap, tearing my meniscus, damaging cartilage, and spraining a ligament and not being able to do anything for a year all in one go. It’s definitely depressing and you will hate everything in your life once or twice. But like the article says, I am not dead. I breath, i feel, and i grow stronger every day. It does get better. It just needs to get really bad first.

  43. wow… So I just read this, and it made me cry… But in a good way!
    I am currently laying in bed feeling defeated with a back injury. I can barely walk.

    I workout like a mad woman, kickboxing. Weightlifting…yoga, running. Even belly dancing! (Which may be why I have a back problem now)….

    ….life without exercise is like life without oxygen for me.

    Laying here to “rest up” is extremely hard right now. It’s like a mental challenge beyond description.

    I wasn’t truly positive about my outlook until I read this article, the way you portrayed the perspective of injuries has given me a new vision.
    I’m gonna go make myself a salad, or at least try to wobble into the kitchen somehow and whip a healthy dish up.
    Thank you, and may be the force be with you 😉

    -Kayla

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