Regaining strength
I had 4 injuries in the last 3 years (two foot fractures, one back injury, and ligament tear) so didn't exercise a lot, because I was basically on bed/ immobile for large part of the time. Just a really bad few years. My core strength is abysmally bad. Can't even do pushups anymore. How did you guys recover your strength after injuries? Used to do indoor rock climbing before this but now not able to anymore. I get disheartened every time I try :( I've pretty much lost all abdominal muscle. I'm vegetarian in case that matters, and don't consume sugar. Barely any alcohol, and cook at home. Female/ 33.
Start with basics... sit-ups, if u can, get some weights, start small 1-3lbs and work w those, extension cords could be used... treadmill, stairclimber
Thanks :) Been loyal to Orange theory. So doing some of this.
Yoga is the best. Had been doing more workouts and aerobic exercises before. But they are just for the body. After I resumed yoga, my mind becomes so calm and body very light.
Yes yoga has helped me immensely emotionally and to forgive the limitations of my body more.
+1 for yoga. Whatever you prefer, get into a routine without any other goal. Once you're on a routine, work on strength building and stay with it. Probiotics for improving gut. All the best!
Go to a *good* physiotherapist and stick with the prescribed exercises *regularly*. These things can take 12-18 months to fully recover.
Have to do this. Did it at the beginning to regain my full range of motion but didn't do it for strength.
Change your diet first. Go to meatheals dot com and search for vegetarian or vegan.
That website looks to be proposing a carnivore diet. And I don't even consume milk. I'll take more deep look anyway. Thanks for the recommendation.
Yes. I didn’t mean to offend, just to suggest the possibility that a carnivore diet can speed health recovery and point to some N=1 data.
Get mentally strong first. Keep telling that you will get better and you feel better, you will indeed get better. Self fulfilling prophecy
Avoid Yoga if you have a bad back. Start doing the Big Three for core.
Back is good now. It was an injury mid of last year.
Yoga in general is not had for the back. In fact it is good as it is done slowly. Moreover, the technique should be good to avoid injuries. Just some poses might not be recommended.
try a basic program called “starting strength” and start with an empty barbel, stronglifts 5x5 is also a good option
+1 on startingstrength
However long it took you to get to some level of strength in the first place, it’ll take like 1/4 that time to regain it.
Try slow-motion exercise .. goes by the name of Yoga. Heard it helps.
Do hot yoga every alternate day. At least it helped me plank for 2 minutes. But my strength is no where like before.
Don’t mean to be rude here, but you are getting older. Things change.