How worried should I be?

[Swimmom]

Okay, here's my situation. I've been working out regularly (at least 6 days a week, usually 1 hour of cardio and 45 minutes of weights or yoga on each of those days). I am getting close to one of my usual plateau weights, so I decided to add in a different form of exercise to try to "shock" my body past the set point. What did I choose? Irish Dancing!! It's a TON of fun and a great workout.

BUT, during my third dance class, I pulled a muscle on the top of my foot (overpointing my toe) and have been told by my doc not to do any form of "repetitive motion" exercise for two weeks. So, that means no Spinning, no elliptical trainer, no squats, no lunges, no heel raises and no dancing. Luckily, I can still do my upper body weights workout. Other than that and abs, I can't think of a single cardio exercise that won't involve my feet (even swimming requires a toe point).

A couple of other factors going on are (1) due to the pain medication I started on Wednesday, I had to increase my water intake from 96 oz/day to 128 oz/day and (2) next week is TOM.

I have not gone off my eating plan at all (in fact, I actually backed down the ladder two rungs starting on Monday because I knew my foot was in trouble).

I have already gained two pounds since Wednesday!! Is this something I need to worry about getting out of control? I don't want to gain a pound every day I can't exercise!

To top it all off, I was looking at my calendar and realized that the first day I'll be cleared to exercise I get to spend 14 hours on a bus as we travel to Italy so my dd can swim in the League Championship Meet on President's Day weekend. Big "You go, fly girl!!" for her, but a big "sigh" for me. In essence, what that means, is I won't actually get back to my regular exercise plan for almost THREE weeks.

Okay, , comfort me!!

[pipee_pl]

Re: How worried should I be?

can you fast walk with ankle weights?

[Swimmom]

Re: How worried should I be?

can you fast walk with ankle weights?

That would involve using my feet

[Richt]

Re: How worried should I be?

This is probably something you don't want to hear.

But I think its probably best if you take a step back from Cardio work for the next couple of weeks just to get your foot back to full health again. There is no point in rushing back into it as there could be a lot damage inflicted.

I hurt my back, whilst lifting weights last year, and was out of action for 3 weeks. But I knew that if I went back before I was ready, it would make it worse.

If I were you, I would just concentrate on the upper body weights. Until you are "mended" again.

WTH, at least you will have great muscle definition.

Rich

[stephbob]

Re: How worried should I be?

You say you've already gained a couple of pounds. Is that the main reason why you're worried? Don't be!
You have been exercizing a lot, so that could be muscle gain, or it could be the excess water...it could be anything! Just focus on recovering fully and then get right back on track. And don't feel bad about it.

[ttdriver]

Re: How worried should I be?

I totally agree with Rich. The last thing you want or need is a permanent injury and by continuing to stress it, its a very good possibility. So total rest until it heals. Meanwhile, the RICE method will help: REST, ICE, ELEVATION, COMPRESSION.




Betty

[sombersusie]

Re: How worried should I be?

Wow you are a busy lady!!! It sounds like you have a lot going on right now, but probably most importantly for your health you need to take a break. You're not being lazy, you're doing something good for your body by letting it rest and heal! Upping your water is good and i'd say just watch your calorie intake at this time more closely. I'd think you should be able to maintain your current weight. TOM always throws my weight for a loop too but that's just part of being a woman..........yay us!!!
take care and get better!!!

[america57]

Re: How worried should I be?

I have multiple sclerosis, so sometimes I exercise every day for weeks and then, I might go two or three weeks without exercising at all or just lifting light weights depending on what part of my body is effected. It all balances out. I might gain back a little in the weeks that I can't exercise, but it must be water weight because it comes right off and my doctor says I have more muscle tone and control than any of his other patients including the thin ones. So, what I do is stick to my eating plan, but I'm stricter on the calories, lift weights, drink lots of water. I think it's more important that you let that foot heal completly so that it doesn't cause problems later on.

[cruiser gal]

Re: How worried should I be?

I totally agree with ttdriver & Rich. Take care of your injury and follow your doctors advice! I was out of commission for just over a month, I couldn't move my shoulder, couldn't walk, sit, or sleep without discomfort. So I took my doctors orders, and did nothing! No exercise, for the whole time, then gradually worked my way back slowly. I stayed on plan, drank my water, did everything else the same, and yes the weight loss slowed down a bit, but not drastically, and I was able to get back to full capacity, without further injuring myself! Don't use your feet. Maybe do some weights for the upper body !

[Swimmom]

Re: How worried should I be?

Thanks everybody!! I knew y'all would make me feel better about all this. It's just so frustrating!! I thought the whole point behind "cross-training" was to avoid injury. But, as soon as I crossed into a new "training", I got injured!!


I did go to dance class today, but sat off to the side and learned new steps by dancing my hands in my lap. I also found out that part of our class requirement is for us to participate in the Feis on 2/25. Whoops! I get to attend exactly one class after my foot is healed and that's on 2/24! And the next day, I get to dance by myself in front of a bunch of judges. Oh goody.

[2big4mysize]

Re: How worried should I be?

did you know many pain meds cause weight gain in the form of fluid retention.
upper body cardio is done on an ergometer likes like a bike for your arms. you can sit on the floor and uses a regular bike peushing the pedals with your hands just watch out for thoise wheels.

swimmin you can just use your arms and hang your legs or use a set of little kid wings on your ankles to keep your legs up. good time to workon your stroke technique too.

But rest the muscle and recover. too many folk injure other parts trying to workout babying that part. Classic example was Dizzy Dean basebal great broke a toe altered his motion to protect it and ruined his arm.

[teejay]

Re: How worried should I be?

When I was in swim team, we had to swim laps with our legs crossed at the ankles and held straight behind us. We could only use our arms. I don't know if this will help you, but you should definitely follow your doctor's advice. My son is in the same boat but he pulled a shoulder muscle, He thought I would let him work just one side even though the doctor said no. I told him he was nuts, that would just injure the other side as well.

Take it easy girly, and tell you daughter good luck from Iowa

TJ