How To Avoid Getting Fat When Injured

How Hockey Players Avoid Getting Fat When You Are Injured…

This article is really a prequel to the article I wrote on How To Get Back On The Ice After Injury HERE.  You can make that process harder or easier for yourself based on how much you ‘slide’ during your injury time.

It is natural to feel like curling up on the couch and playing video games when you are injured.  I remember one of our players had knee surgery and came back to the gym about 30lbs overweight (and he was a skinny guy before) – admittedly all he did was play video games and eat.

Here are three rules to avoid getting fat when you are injured…

Rule #1 – You need to find a way to get active – it will depend on your injury.

Dislocated shoulder? Get on that stationary bike.

Sprained ankle?  Can you still pedal a spin bike?  Can you swim?

Hip surgery?  Can you use an upper body ergometer (not fun, but it will give you cardio)?

Can’t use your legs at all?  Looks like it is time to hit your upper body HARD!  This is one time you will have to use the machines so you are not carrying dumbbells and plates around on your bad wheel.

Make sure you ask your physio what you can do without setting yourself back.  Don’t just experiment to see if it hurts or not.

Getting into a pool will often be one of the best ways to get in some cardio and it can also help with your pain and swelling.

Rule #2 – Eat like a ‘normal’ person. 

You are no longer burning through calories at an alarming rate, so you better stop eating like an athlete for now.

Keep your protein (lean meat) portion about the same, but cut back on your starchy carbs – bread, pasta, rice and potatoes.  Go hard on your colourful veggies – sweet peppers, kale, broccoli, cauliflower, tomatoes, etc.

Scale back your portions and leave out the sport drink – you don’t need the sugar if you are sitting around most of the day.

Rule #3 – Stay close with your team.

Go to practices and games – be with your team so you still feel connected AND as a reminder that you are still accountable to them.

It also let’s them see that you are working to get back; your teammates and coaches will respect that.  If you have some physio exercises to do, take along your theraband and do them during practice.  Be a part of the team, you will feel better and your teammates will be happy to see you.  Plus it keeps you away from the nacho chips for a few hours 🙂


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