Hi All,

Everything was on the right track - was losing 1.5 pund a week - lifting more weight every time I trained , diet was just right and managed to run 10km ~45 minutes - and then it happend - I fell during a run and landed on my left hand and broke my wrist...

I need to have my arm in cast 4 weeks - so I expect that I am pretty much going to lose a lot if not all of the momentum and strength I had just built. However it is a week already this Monday so time pases (relatively) fast but I'd really like a bit of advise so I don't completetly lose interest in getting back and if you have suggestions as to what I can do to lose the minimum of what I have already managed to build I'd apprecite any comments and suggestions.

I have the past week continued my diet - but obviously stopped all weight training and also cardio. Does anyone have any experience as to how long it will take to get back to where I was if I just stick to my diet the next 3 weeks (hopefully not gaining too much weight) - and then slowly start lifting again - does it take weeks or months to train a broken wrist or?

I am considering using a stationary bike from Tuesday onwards (3-4 days a week @ 40 minutes) to keep my cardio going at least - but decided that since a whole week break from time to time is good (as I have read) - this past week was the best timeing for that.

On a positive note and for the record I did manage to lose 1,1 pound the past week despite having cut all training - hope this continues :-)

Cheers
Klaus

PS: Please forgive typos

One thing to bear in mind is that now you are not training, your body is burning less calories, so you will need to ajust your daily intake a bit. Dont lower it too much, but lower it a bit.

Why cant you keep doing cardio ??? Of course you can !!! Get on that stationary bike and work hard and you will still loose weight, no problem.

Its a set back, but you can still loose fat through cardio and diet. :nod:

Good luck. :tu:

Maintain your diet, start up cardio as you said. You won't lose much in just another three weeks. Of course- you won't be lifting with that wrist for quite a while longer.

Sorry for the trouble.

You might also want to take a hard look at some of the weight lifting exercises you can still perform.

Leg extensions, leg curls, bodyweight squats ... something is better than nothing.

:gl:

Lower your calories slightly and take up walking.

Do everything by foot whatever you have to do. Also do a 30/60 minute walk around the block.

This way you will still loose some fat without stressing your body to much.

Hi All,

Everything was on the right track - was losing 1.5 pund a week - lifting more weight every time I trained , diet was just right and managed to run 10km ~45 minutes - and then it happend - I fell during a run and landed on my left hand and broke my wrist...

I need to have my arm in cast 4 weeks - so I expect that I am pretty much going to lose a lot if not all of the momentum and strength I had just built. However it is a week already this Monday so time pases (relatively) fast but I'd really like a bit of advise so I don't completetly lose interest in getting back and if you have suggestions as to what I can do to lose the minimum of what I have already managed to build I'd apprecite any comments and suggestions.

I have the past week continued my diet - but obviously stopped all weight training and also cardio. Does anyone have any experience as to how long it will take to get back to where I was if I just stick to my diet the next 3 weeks (hopefully not gaining too much weight) - and then slowly start lifting again - does it take weeks or months to train a broken wrist or?

I am considering using a stationary bike from Tuesday onwards (3-4 days a week @ 40 minutes) to keep my cardio going at least - but decided that since a whole week break from time to time is good (as I have read) - this past week was the best timeing for that.

On a positive note and for the record I did manage to lose 1,1 pound the past week despite having cut all training - hope this continues :-)

Cheers
Klaus

PS: Please forgive typos
I broke my right wrist in 2000 while mountain biking. It was severe and I was lucky it wasn't a compound fracture. I needed to be sedated while they set it, and I had a cast for 5-1/2 weeks. After that I had to be in PT for 11 weeks. Granted it took 11 weeks to recover all the way to 90% (where I still am); I could have gone back to lifting earlier than that if it were something I was into at the time.

Contrast this experience to when I broke my left wrist at age 13 (yes, also on the bicycle). I don't remember how long I was in the cast, but I was probably back to 100% 2 weeks after getting the cast off; no PT.

Being 27 at the time, the healing was slow. I understand your desire to get back in the swing of things ASAP - the cardio should help a lot physically and mentally to stay in the best condition possible. To prevent a slide into depression later though, you have to be realistic about what your body is capable of at your age.

Hi Klaus,
first off i'd like to say sorry to hear about your accident and i hope it isn't too painful.
I think this would be the perfect time for you to really work your lower body, after all the biggest muscles in the body are in that area. You keep that group of muscles working with leg press, extensions, curls and squatting your bodyweight and you will have great workouts.
A lot of people neglect their legs in favour of upper body so just imagine how good your lower body will look compared to others.
Andre

Thank you so much for your suggestions and advise - I'll get back into cadio this Tuesday - walking and stationary biking sounds like good activities.

Gillisc - thanks for your heads-up - though you made feel really old there for a moment :-) - I guess I'll just have to be (a) patient for whatever time it takes and prepare myself for at least 8-12 weeks I guess. I understand from your post that you never recovered 100% - what was the reason for that?

andre66 and adamc - my only concern is that you in fact use your hands to hold on to the machines even when doing legs - so that is why I really feel uncomfortable even getting into the gym - afraid I'll hurt myself even more.

Reno_1ted and adamc - I'll make sure I reduce my calories by 1-200 per day - take it that is enough? (I am around 2,100 at the moment)


Cheers
Klaus

Thank you so much for your suggestions and advise - I'll get back into cadio this Tuesday - walking and stationary biking sounds like good activities.

Gillisc - thanks for your heads-up - though you made feel really old there for a moment :-) - I guess I'll just have to be (a) patient for whatever time it takes and prepare myself for at least 8-12 weeks I guess. I understand from your post that you never recovered 100% - what was the reason for that?

andre66 and adamc - my only concern is that you in fact use your hands to hold on to the machines even when doing legs - so that is why I really feel uncomfortable even getting into the gym - afraid I'll hurt myself even more.

Reno_1ted and adamc - I'll make sure I reduce my calories by 1-200 per day - take it that is enough? (I am around 2,100 at the moment)


Cheers
Klaus
There's a lot of scar tissue inside that limits my range of motion. Flexure is about 100% but extension is a little limited - maybe 95% of the range I have in the left. Pronation (turning in) is also a little limited and supination (turning out) is limited the most - maybe 85%. Plus my arm is about 3/16" shorter (not that I ever notice), and the bone regrew in a funny shape that's clearly visible.

Some advice, not that you need it but just in case: Get some Extra Strength Tylenol. It worked better for me than the scripts they gave me (I forgot what they were) - I popped as many as the label allowed, I think 2 pills every 4 or 6 hours. Worked like a charm. I never had any faith in tylenol or asprin before then. Also, be as dedicated & disciplined about your recovery as you've ever been about your training program. I think if your overall health is good and your diet is good, your recovery will be smoother than mine was. In my case it happened a few years before I started caring/paying attention to how I was treating my body.

There's a lot of scar tissue inside that limits my range of motion. Flexure is about 100% but extension is a little limited - maybe 95% of the range I have in the left. Pronation (turning in) is also a little limited and supination (turning out) is limited the most - maybe 85%. Plus my arm is about 3/16" shorter (not that I ever notice), and the bone regrew in a funny shape that's clearly visible.

Some advice, not that you need it but just in case: Get some Extra Strength Tylenol. It worked better for me than the scripts they gave me (I forgot what they were) - I popped as many as the label allowed, I think 2 pills every 4 or 6 hours. Worked like a charm. I never had any faith in tylenol or asprin before then. Also, be as dedicated & disciplined about your recovery as you've ever been about your training program. I think if your overall health is good and your diet is good, your recovery will be smoother than mine was. In my case it happened a few years before I started caring/paying attention to how I was treating my body.

Thanks for your advise - I'll make sure to take this very serious. Sorry to hear you never fully recovered - although it sounds like you are doing ok - guess we all need to be more careful as we grow older..

Cheers
Klaus

Hi all,

Just as an inspiration to others - it is now two weeks and 2 days ago since I fell during a run and broke my left wrist.

I obviously had to stop my training activities - in fact I decided to completely rest for the full 2 weeks (still another 2 weeks left in cast - then I'll start training my wrist and hopefully recover fully after anohter 2-3 weeks).

So from one day to another I stopped all cardio and all weight training - all I did was to stick to my diet as it was - and hey now two weeks down the road I still managed to lose 2.2 kg over the two week period.

Not that I suggest you should follow my example - but it might help inspire some if they should get into a similar situation

Can't wait to get back though

Cheers
Klaus

Lower your calories slightly and take up walking.

Do everything by foot whatever you have to do. Also do a 30/60 minute walk around the block.

This way you will still loose some fat without stressing your body to much.

Pretty much what I thought. While you won't necessarily lose weight, you will maintain your fitness and likely maintain weight as well. Besides, walking is a great way to see your neighbourhood.