Sidelined by an Injury or a Illness?

I recently went to my orthopedic surgeon thinking I was going to get a gel (hyluronic acid) injection in my knee. (I have had several of these and they are a gift from Heaven; they create a cushion in my knee joint in place of my mostly nonexistent meniscus.) Unfortunately, this visit my amazing doctor told me my knee was too swollen so she had to drain it and give me Cortizone (I know, yuck!) and that I would have to wait several weeks to get the gel injection… and to exercise! As some of you know, I am blessed to be a daily exerciser, so when someone tells me I can’t go to Soulcycle or Pilates for TWO WEEKS, you can imagine my dismay. Fortunately, my MD did say I could start riding the stationary bike and doing light weight training after one week. Needless to say, my first week with no exercise at all was a challenge for me, both physically and mentally, but I took a couple short walks, did some abs and enjoyed my rest. Coinciding with this hiatus was a little anniversary weekend getaway with my husband to Pismo Beach. With all this R & R, I had a lot of time to read fitness articles and think about strategies to keep my muscle tone… and sanity. I’m not an exercise physiologist, but here are some ideas that have worked for me, and others, recovering from an injury or illness. Obviously it goes without stating that you need to check with your doctor to make sure it’s ok to start exercising again

So, before I mention a few actual tricks and strategies, I should remind you (and myself) the importance of staying positive and trying to not let a minor setback turn into a major depression. Embrace the rest! Your body really does need extra TLC, and by that I mean nutrition, hydration and sleep, in order for you to get back on your feet again. Assuming (and praying) that your injury or illness is not too serious, have patience and know that your body WILL heal and you will be back to your normal level of functioning soon!

According to several studies I’ve read, and in my personal experience, many doctors recommend taking a short walk around the house, or doing some light stretching if that is appropriate to your situation. This is because movement helps with circulation, among other things. If you are post-surgery or have been laid up for an extended period of time, you might be at risk of getting a (potentially life threatening) blood clot. Walking or light exercise will also increase blood flow to an injury or surgery site, which will help with healing. A little bit of movement as tolerated will also help with digestion (super important if you are on opiate pain killers,) and if nothing else, help to ease boredom. Obviously this doesn’t apply if you are sick in bed with the flu or other serious illness, but energy begets energy for sure, so try to get some movement into your day if you can.

On that note, if you are able to tolerate light exercise, maybe try to do some moderate strength training movements with body parts not effected by your injury. For example, if you’ve had shoulder surgery, do some squats, ride a stationary bike, or do some ab work if your MD gives you the ok. If you are sidelined with a lower body injury, maybe do some curls, lateral raises or overhead presses. One of the many things I learned from Heidi Powell is that you can work your abs without any equipment, just by exhaling and sucking in your tummy and holding for a few counts, or better yet doing that and adding a side to side twist. If done consistently, this move is a game changer whether or not we are recovering. I also always try to engage my abs while walking; and I remember to do this a solid 20% of the time!!! Ha ha ha. It’s ok… it all adds up.

Steph Stokes (@stephstokes,) dear friend and amazing Soulcycle instructor, recommends taking a gentle restorative yoga class and/or trying acupuncture or cupping if you are able. These can reduce pain and increase blood flow to your injury site. Although I personally have not, everyone I know who has tried cupping for an injury has really seen benefits.

Last but not least, stretching can be so beneficial. If that’s what you’re able to do, then that’s what you’re meant to do. You can exercise more vigorously when your body is ready. An Epsom (magnesium) salt bath can be very soothing and therapeutic, too. And again, try not to get discouraged. I know how hard it can be to get back on track, but sometimes a little goes a long way.

Please email or message me if with questions, comments or ideas. If you have a good tip for staying on track with fitness while recovering, I would love to feature it, giving you credit of course.

As always, thanks for reading my blog. I’m grateful for your interest and support.

-LM💗