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I am starting on a concerted exercise and calorie monitoring program as I crested 285 for the first time in my life.
Unfortunately I have several health issues when it comes to working out. My left shoulder and left ankle have been injured for the past 20 years connected with my military service. I also ruptured my right Peroneus Brevis Tendon (PBT) in the winter of 2012 and to top it off, I have hypothyroidism.
If anyone can give advice on how to strengthen those weak areas through gym exercise, it would be greatly appreciated.
Diet Calendar Entries for 27 January 2014:
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3020 kcal
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Fat: 115.98g | Prot: 109.14g | Carb: 391.86g.
Breakfast: Milk (2% Lowfat with Added Vitamin A), Kellogg's Raisin Bran. Lunch: Chick-fil-A Dr Pepper (Large), Chick-fil-A Honey Mustard Sauce, Chick-fil-A Waffle Potato Fries (Medium), Chick-fil-A Chick-n-Strips (4 Count). Dinner: Unsweetened Iced Tea, Arby's Curly Fries (Medium), Fajita with Chicken and Vegetables. Snacks/Other: Chocolate Chip Cookie, Sugar, Tassimo Gevalia Latte. more...
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3961 kcal
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Activities & Exercise:
Driving - 1 hour, Resting - 9 hours, Sleeping - 5 hours, Desk Work - 8 hours, Walking (slow) - 2/mph - 1 hour. more...
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 Comments
are they joint injuries, muscle injuries, or both (for each area)?
27 Jan 14 by member: chadlius88
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They are both joint injuries. The shoulder was due to damage of the cartilage and the ankle was due to improper (non-existent) physical therapy of a second degree sprain. The tendon rupture is exactly as it sounds.
27 Jan 14 by member: cmp9969
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In the case of joint injuries it is very possible to execise the muscles without doing further damage. Muscles are there to support the joints. You will have to start out with very light weight, weight that will probably feel too light, and do 2-3 warm up sets of 15-20 repetitions for each exercise to get blood flow to the area and 'activate' the muscles, then move on to your working sets. Make sure that you start out with weights in your working sets that do not cause discomfort when doing 10-12 repetitions for 3-5 sets for the first several weeks. This will build up the stabilizer muscles and type 1 slow twitch muscles. Once your joints have some support it will be safe to move into the 8-10 and 6-8 repetition ranges. I would not recommend power lifting, it could further damage your joints if done incorrectly. If cardio is too hard on your ankle, high volume resistance training (low weight, high repetitions) can be great cardiovascular training, low impact walking a few times a week should be done as well, if you can.
27 Jan 14 by member: chadlius88
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I have joint pain issues and my doctor told me to try things like the elliptical, because it doesn't have the impact that walking and running do, or swimming if you have access to a pool. It looks like Chadlius has some good advice above also. If your muscles around the joints get stronger it will help.
27 Jan 14 by member: mars2kids
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I hate I didnt weight this weekend and I did good on my choices except for Sunday nite i couldnt go to sleep and i then i had craving for salt and crunchy. I hate that because I usually dont crave salt. Today I am committing to this challenge and tonite when i get off of work Im not eating anything because I want to be successful. I believe working nights make me fall, but i refuse to fail!I am determined to reach my goal!!!!!
27 Jan 14 by member: ctomlnsn
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I didnt weight in this weekend but that is good because I want to do a week of the Easter 25 pds challenge before i weigh in, and I am also doing Herbalife so I want to do a complete week of that before weighing in!!
27 Jan 14 by member: ctomlnsn
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