Getting in condition with injuries

[Laura]

Hi,

A while back, I saw a doctor about my knee pain and it turned out that not only do I have spurs on my left knee, but also a tear in my right shoulder. This kills me because he wanted me to give martial arts a break, which I did for just about a month. If you know Chinese styles and Wing Chun with the way the knees turn inward, you know why it raised his eyebrows. Anyway, I can't use the treadmill (although I have on occasion, I hate to go back to running like a wuss and dying after five minutes), I can't use leg machines and I'm told not to put pressure on the shoulder and "give it a rest." At this point, I see him July 2nd for a follow up on the MRI of my knee. He doesn't know I'm back at Wing Chun. I'm a little sore still from the class but I didn't feel any stabbing pain in my shoulder, just a little uncomfortable with the knees. Anyway, here's my situation:

I'm 41, 118 pounds and I'd like to get back down to 114 or 110. I'd like my to be toned and cut and basically in top condition, but how can I do it with my knee and shoulder as it is? I go to the gym and after the Elliptical, I've no idea what else is safe to use. I don't want to be fat and out of condition. Any advice?

[Tom Yum]

Your body weight is related to calories consumed minus calories expended.

Since you are unable to expend as much calories due to injury, you can change your diet (consumption).

What are you eating?

Think high volume, low calorie if you're trying to adjust what you eat.

Best of luck.

PS - as far as excercise is concerned, have you considered taijiquan. It could have rehabilitative qualities. Its definitely low impact. It could help you maintain efficinent body mechanics and balance for your wingchun and other chinese stlyes that you can't practice because of injury.

[Laura]

Hi Tom,

I try to avoid carbs and drink plenty of water. I'm not perfect diet wise but I don't eat fast food. I have considered Tai Chi but I was hoping to find something to burn calories and develop my cardio, if that's realistic...

[Hardball]

Check these sites out CalorieKing - Diet and weight loss. Calorie Counter and more or Free Diet Plans at SparkPeople

[Tom Yum]

I was hoping to find something to burn calories and develop my cardio, if that's realistic...

Stationary cycling or water aerobics?

Otherwise ask your boyfriend to help out in that department

[Sagacious Lu]

Honestly I wonder if this isn't something you just need to talk to your doctor about. It sounds like your injuries can handle some exercises but you have an uncommunicative doctor who may not understand your athletic goals. If that's what's going on I'd suggest consulting a sports physician that will work with you on this. Swimming and cycling are both great cardio workouts but I have no idea what might be dangerous to your knees or shoulder.

[Hardball]

Swimming is a horrible exercise for someone with a shoulder injury. Seriously, all you need is walking to keep your weight down, once your injuries heal then you can resume normal activities. Oh and like Tom Yum implied, reduce your calorie intake because you aren't burning as many calories. In other words eat less until activies resume.

[Clubber Lang]

I guess three observations from me:

1. I'm assuming your goal is to be in good shape is not just a temporary one but a long term one? Therefore, careful trying to train through injuries, a mistake that so many people in martial arts (including myself) make to their long term cost. Knees and shoulders in particular are sensitive, unpredictable injuries - if you have been prescribed rest then I would rest.

2. If you only want to drop 4 to 8 pounds and maintain that, to be honest that's easily done in a sauna. I have dropped a lot more than that before a fight, and kept it off (as others rightly say) by reducing my caloric intake. Its not like you want to lose 50lbs and need to train for a Triathlon, your goal sounds very reasonable to me.

3. Just a personal opinion for when you are fully healed, I'm really not sure Wing Chun or TCMA are exactly my recomendation of an athletic art. Try Muay Thai a couple of times a week, you'll shift a lot more than 4lbs!

[Tom Yum]

Do contact your physician.

Summing it up -

Excericse
Swimming (if possible - or water aerobics) , stationary cycling (low-risk of injury), taijiquan, speed walking. Get with a personal trainer and ask them the same question.

Diet
If you can't workout as much, consume fewer calories. Low calorie, high volume - should make you feel full. Talk with a nutritionist if you have access.

Hopefully this helps.