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Mon Oct 28, 2013, 03:09 AM

So I kinda need some help getting back in shape

I've spent the last 10 almost 11 months recovering from a torn Achilles. I tore it in January and than in august I tore the same tendon again. I'm trying to get back into shape because in this time I've put on weight I don't want. But I'm looking for advice anyone been through this easy stuff to start out doing just until my body and stuff readjust.

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Reply So I kinda need some help getting back in shape (Original post)
Arcanetrance Oct 2013 OP
JBoy Oct 2013 #1
Arcanetrance Oct 2013 #2
JBoy Oct 2013 #3
flibbitygiblets Apr 2018 #4

Response to Arcanetrance (Original post)

Mon Oct 28, 2013, 09:41 AM

1. Is your achilles tendon still a problem?

Not sure if you're still limited by that injury.

When I come back after a layoff, the key is not starting out so fast that I get so sore and then get discouraged. You want to have your workouts be easy enough that they're "enjoyable", so that you want to do another one. Getting back into the habit of exercising is important. Doing it at the same time of day - treating it like an "appointment" can help.

As far as what to do, that depends on what you did before, what you like to do, and what you're able to do with your tendon. There will likely be some rehabilitation needed, and some strength lost on the side where you had the problem. Good old walking (outside or on a treadmill) would probably be smart for a while. Cycling and swimming would also be easy on an achilles tendon. Not sure if you've got access to a physiotherapist, but they could design a program for you.

To lose weight, you'll want to mix in some strength training. My own program has lifting weights every 2nd day, with some kind of aerobic workout on the other day. With your layoff, I'd start off with a combination workout every 2nd day, with rest, or just walking on the other day. Start with a good warmup on a treadmill or stationary bike, followed by some dumbbell lifting that works all areas of your body. Start with just one set of each exercise at an easy weight for the first 3 workouts. This (for me) is key in avoiding bad soreness after a layoff. After 3 workouts, then move to two sets, then start bumping up the weight on the 2nd set. At that point you should be over the soreness hump, and can start increasing the weight, maybe adding a 3rd set, and doing variations of the exercises. This link shows some of the basic dumbbell exercises: http://www.sport-fitness-advisor.com/dumbbellexercises.html

Good luck!

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Response to JBoy (Reply #1)

Mon Oct 28, 2013, 01:48 PM

2. It's still kind of an issue

I'm doing physical therapy and trying to strengthen the tendon. But I notice if I try and get back into my old routine I get pain still in the tendon. I used to do alot of cardio and weight training mostly hold over exercises from my days playing football

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Response to Arcanetrance (Reply #2)

Mon Oct 28, 2013, 08:34 PM

3. Sounds like to you'll need to work around the injury for a bit.

If you can find a cardio exercise that doesn't aggravate the tendon (cycling, or maybe an elliptical trainer?), that will give you something to warm up with and do on off days, that would be good. Other than that, get back into upper body workouts and anything else that doesn't use your achilles tendon. I don't tend to like all the weight machines you find in most gyms, preferring free weights, but the isolation some of them provide can help work around injuries. For example, the leg extension machine doesn't rely on your feet/ankles, so would be a good subsitute for a squat.

Current research is showing that strength training is more effective at burning fat than aerobic activity. Your metabolism stays high for hours after a workout. And adding muscle is adding extra fat-burning capacity to your body.

I have a bad habit of going regularly to the gym for 4-6 weeks, then something sets me back (maybe a cold, extended travel, or whatever) and before I know it it's been 2 weeks since I've been to the gym, I'm eating shit, and putting on weight again.

My main advice is just to get back at it with something. Take it easy, keep it fun. Before you know it you'll be back in a routine.

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Response to JBoy (Reply #3)

Mon Apr 23, 2018, 03:31 PM

4. +1 Start with walking. IF you have a dog, that's helpful. IF not, offer to walk someone else's dog

It's great to get some fresh air and amazing how circling a few blocks can get your heart rate up. Then you'll be in better condition for whatever you decide to take on next!

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