How To Avoid Weight Gain While Injured

by Jen on February 7, 2014

How to Avoid Weight Gain While Injured

Ten days ago, I injured myself. It was a combination of things that have led me to my injured back:
1) When we were in Mexico, the pillows were really bad and I woke up with a sore neck and back every day
2) I had brought a resistance band to use for my workouts while on vacation, but it was the wrong one and was too hard…but I forced myself to use it.
2) When we returned from vacation, I went right back into my regular routine lifting heavy weights with an already sore back.

Then, one morning, I woke up and could barely walk.

Because I’m a busy mom, however, I couldn’t sit around and nurse my sore back.

For the first few days, life continued and I had to do what I had to do, even if I was walking around like the Hunchback of Notre Dame.

This past weekend, with my hubby home for 2 days, I finally decided to rest and visit the doctor and chiropractor because my back was getting worse instead of better. Thankfully, after 2 examinations, I found out that I truly only had a bad strain, nothing more serious. Amen to that.

Ask me if I’ve worked out after that. The answer is No. Trust me though, I REALLY wanted to. Taking away this girl’s workouts is like taking away the air we breathe.  But seriously, how could I have? I’ve been doing my best to simply get from the kitchen to the living room.

Here’s the thing…life is going to happen. How do we stay on track with our fitness when injury occurs? I have 4 tips to keep us moving forward as we heal:

1. Most importantly we must listen to our body. We need to allow ourselves to heal and get stronger. Sometimes rest is the best thing for us. No guilt allowed.

2. Find an alternate exercise if appropriate. I only want you to do this if it’s truly an option. Can you possibly ride a bike or swim instead of higher impact cardio? I have turned to Pilates and light yoga to help stretch out my tight muscles. Again, refer to #1 before moving forward with exercise and consult your physician.

3. If exercising during recovery isn’t an option, pay very close attention to your nutrition during this time. You won’t be as active, so you won’t need as many calories that you’re accustomed to. Be sure to make healthy choices as well.

4. Take this time to detox your body.  While detoxing, it’s encouraged that you don’t workout so your body can truly cleanse itself. This may be the perfect time. As you are healing, ridding your body of toxins using the Ultimate Reset will be extremely beneficial. My only red-flag with this tip: if you are taking medications to help with healing, detoxing at the same time is counter-productive. Hang tight until you are off the meds.

During this time it is crucial to focus on your recovery. If you gain a pound or two, no worries. Heal your body and heal well, then you can focus on getting back to where you want it to be. Don’t push yourself too soon as you can injure yourself further. I’m hoping to be back to working out early next week, but I’m referring back to tip #1 myself. Be smart and remember, always lean on the side of safety.

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{ 3 comments… read them below or add one }

1 Rushfit February 7, 2014 at 3:04 pm

This is such a challenge for me. When running last year I injured my calf muscle and had to lay off running for about 6 months (UGH!) But I managed to keep most of the weight off by walking on a tread mill and stretching every morning. The biggest thing though, as you pointed out, is nutrition. If you eat really healthy (no fast food, pizza, etc.) you should be okay. Thanks for the great post, I really enjoyed it.
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2 Jen February 8, 2014 at 8:54 am

UGH is right! It’s so hard dealing with injury when you love to workout. Glad you managed to avoid gaining weight!


3 Rushfit February 8, 2014 at 9:10 am

You’re so right. There’s also an element of anxiety that comes with an injury too. “Am I EVER going to be able to run again?” But it requires a lot of patience and tender care of the injured area. Looking forward to your future posts. Take Care.
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