Hey everybody,
This week’s theme:
“Exercising To The Point Of Exhaustion”
Today’s video is about Fat Loss With An Injury. Fundamentally, it makes sense that you should exercise while injured… just don’t exercise the injured area and you will heal faster.
Have a great day,
Kareem
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Dr K,
what a tease–NO mention of Plato or Ariostotle in yout video!
no mention of the cave or catharsis!
so about injuries, currently my left hip is acting up again. one-legged
rdls can do this cos I lose my balance alot and start falling over.
when I was in PT they said they would get me to the point that I
could get up from the couch and go into the kitchen without pain,
but I wanted them to get me back on the tennis court. they said my
health insurance doesn’t care if I ever play tennis again.
so I have missed 3 years of tennis becuase of on/of problems with my sliding patellas and hip and tight ITB and not to forget the weak left side in general. I am becoming a bit stronger on the left, but as I challenge myself
with more balance exercise I risk over working the hips.
bottom line is I like to exercise so I try and work around the injury
or should I say work despite the injury.
Dr K,
Just a quick question – if you’ve made a video of this in your archives – could you point me to it? You noted in our discussion on shoulder injury and there is a correct way and incorrect way to lift a single weight. Is that something you could show visually? I’m not getting the knack of being on the floor and doing it right so there isn’t additional stress.
Thanks!
Hey Mary and Andrew,
Mary, I’m glad that you brought this up…
This is exactly what I was going for… you see, Romanian Deadlifts may not be the best option. There are so many other ways to strengthen the hip joint before doing that exercise (and, to tell you the truth, I see benefit with RDLs, but not enough for the potential of injury) in my opinion.
I’d much prefer strengthening the hip segment by segment, while working the rest of the body with as many compound movements as possible.
For example, you might consider targeting muscles in this order (again, I can’t see you, so this is just an example, not an exercise prescription):
Bridges (progress from easy to very difficult versions involving unstable surfaces and single leg stability)
Squats (emphasizing glute squeeze) – again, with focus on unstable surfaces & skill progression before resistance. This would teach someone how to squat evenly on both legs (therefore improve balance). There’s no lesson like standing on a balance board and trying to squat. Just watch which way it tips and you’ll be surprised that there’s usually a pattern. That means you are weight bearing more on that leg than the other with lower body exercises.
Sidelying ABduction – hip extended behind you, knee straight, raising top leg slowly in air with toes pointed down.
Q.L. sidebridges – like a side plank, but moving
Side Step Squat – back and forth with emphasis on single leg stance
Sumo walks – front, back, rotational
Then, and only then, would I try something like a RDLs. …and, again, I’d rather do Bent-Leg Deadlifts any day.
Hope this info is helpful – sounds like you are the right kind of candidate for http://LiftHardPlayHard.com – no pressure, but just thought you should at least know I go into a LOT more detail there if you’re interested at any point.
…oh yeah, and I really like philosophy too – just wasn’t sure who else wanted to learn about famous philosophers over fitness 
Andrew – i’m not sure I understand the question. Can you please be more specific when you mention ‘lifting a single weight’?
Thanks!
Sure thing. I posted and was like, I don’t think that came out right. For example, if I am lifting a single dumbell with one hand I remember hearing that doing that standing up creates more stress on shoulder joints. But, there are other ways to do it that are more effective. So not being confined to that exercise, but just having it as an additional option that won’t create additional stress on shoulder and arm joints.
Hey Andrew,
If a dumbbell is too heavy for you to maintain shoulder stability (i.e. sink your shoulder blades down and back) without it feeling like it’s pulling out of socket, it’s probably a good idea to work on shoulder stability before lifting that weight, period.
Understanding lifting position with the shoulder is usually the key to avoiding issues, not the weight itself.
I’d be happy to put together a video at some point in the near future that discusses this point.
Have a great day,
Kareem
P.S. Have you guys checked out the Personal Video Bootcamp discussion board recently? Someone pretty inspiring just posted…
*Thanks!* I don’t believe the weight is too much- just looking at options to make sure that I don’t hurt my left shoulder again. I think a big factor is me not having anyone showing me how to properly hold them, etc. Great info.
I will check out the PVBC discussion board tonight. Sounds exciting!
Thanks Dr K, I’ll try some of the exercises you mentioned. However when I do glute bridges I just never feel I am doing the correctly. I will give you credit for improving my squat:) My hip might hurt, but I have much less knee pain now so thank you!
Do you think you could do a video and demo the sumo squat? Or maybe you did one and I missed it.
Thanks again,
mary
Hi Dr. Kareem,
I’ve spent many years avoiding training when injured and spent that time watching my weight ballooon up and the injury taking forever to heal. Your video today really is my lightbulb moment. Now I realise the way forward now my lightbulb is finally switched on. You’re inspirational and thankyou,
Leb
