I think the best way to workout is in water, that does not mean swimming but swimming pool workouts. The water offers gentle resistance and is a low-impact aerobic workout. This and several aerobic workouts at home can help you rev up your fitness levels, even if you have an injury.
Hello CJ Schrader,
You may need to take things slower and work up to doing upper body ergometer. Have you been cleared to kayak? Ask your physical therapist and doctor what they suggest. Try to hold your hands in the supinated position (palms up) or neutral (palms face in) and keep your shoulder blades packed properly (back and down) when doing exercise and even throughout the day. You do not want to injure your shoulder labrum.
I suggest you let the hip heal; listen to your body, do not fight it, please. I know it is hard to sit things out waiting to get better; but, pushing through pain will most likely lengthen the healing process.
Natalie aka NAPS 2 B Fit.
I’m sorry that has happened to you. Depending on the severity of your injury the road to recovery (once it has been repaired) might take a while. In the mean time you can try some exercises with the small battling ropes (1.5 inches) and see if that helps (and you feel no discomfort). Avoid circular motions and overhead movements and of course this is if your gym has one. You can ask a trainer there to show you how to use the ropes correctly to avoid any other shoulder discomforts. Ropes can be a good alternative to the ergometer, but they have to be done the right way. Once you are in physical therapy, you can ask your therapist for more exercises since you will have been properly assessed.
I hope this helps.
Thanks, Karin. I did forget to mention that my trainer had me use the arm ergometer when I had to quit everything else. I got the heart rate and I felt good. Later that day, my shoulder joints were screaming at me and that pain kept me awake for two straight nights! Almost my entire body was on ice packs. I have an on-and-off shoulder impingement issue that really was annoyed by that workout. Perhaps I need to just use the ergometer for distance and or time…but not worry about the speed ? Typical instructions for an old lady I guess.
I would try to find an upper body ergometer and leave the lower body alone while it’s trying to heal.