foxxytam Posted January 30, 2009 Share Posted January 30, 2009 Anyone got some good workouts for hips, thighs, and glutes? I have trouble finding exercises that dont hurt my very badly due to the fact that I have chronic stress fractures. I used to be in the military but am currently being discharged due to the stress fractures. I have them in my shins, femurs, hips, and lower back. I cannot run unless im "running" on the eliptical. I can do cardio on the bike and use the rowing machine. But as far as free running and the treadmill goes. its pretty much a no-go. I have recently had a weight gain of about 20ish pounds, due to the fact that I am also a recovering bulimic, and now that im finally not throwing up everything im eating, so obviously ive put on some weight. Im 5'6'' and weigh about 130 or so, coming from about 5'6'' and weighing about 110 lbs in about a 4-5 month period. UGH! The majority of the weight that ive put on is in my hips, inner and outter thighs, and ass, and i cant even fit one leg in to my size 5 jeans. **Embarassing!!!!!***Ive chosen to become a vegan because now i know better than to eat meat, and have learned what it does to animals and how they have to die for humans to eat them, and im honestly disgusted with the fact that i ever consumed meat in the first place. Its really been quite an awakening! I feel veganism is a pretty much fail safe for me anyway since theres really nothing to feel guilty about eating! I love it! I feel so much better, healthier, and happier!But anyway if anyone has any exercises for my problem areas or anything they think would be helpful, please let me know!bc im ready for a new healthier me forever! **EXCITED!!** Link to comment Share on other sites More sharing options...
Marcina Posted January 30, 2009 Share Posted January 30, 2009 Squats and deadlifts. Oh and lunges. I guess you should go to your doctor first to see if it's alright for you to do those. Start off light and work your way up. Link to comment Share on other sites More sharing options...
Zack Posted January 30, 2009 Share Posted January 30, 2009 Squats and deadlifts. I would not do either of these if I were you right now. Not wise with fractures. Link to comment Share on other sites More sharing options...
blabbate Posted January 30, 2009 Share Posted January 30, 2009 I'm with Zack. Don't put additional weight on any load-bearing bones with stress fractures. Lunges might be OK as long as you focus on good form with low-weight and high reps. That's probably what you want anyway if you're looking to trim down instead of adding muscle. Squats and deads are going to put a lot of stress on your tibias, which are some of the more likely bones to develop stress fractures, so probably hold off on them for now. However, once you get the fractures under control, these might be great exercises for developing primary and synergystic muscles and connective tissues to prevent injuries in the future. In the meantime, there's nothing wrong with no-impact cardio. It's more important to get healthy first. Link to comment Share on other sites More sharing options...
hsorlando Posted January 31, 2009 Share Posted January 31, 2009 Have you considered swimming, or some sort of strength training in a pool? I don't know if that's something you would like, but it would be easier on your body because you'd be in the water. Link to comment Share on other sites More sharing options...
Marcina Posted February 1, 2009 Share Posted February 1, 2009 Squats and deadlifts. I would not do either of these if I were you right now. Not wise with fractures. I was thinking doing them without weight. I guess I should have specified that. Link to comment Share on other sites More sharing options...
foxxytam Posted February 1, 2009 Author Share Posted February 1, 2009 Thanks! I appreciate the feedback! What can i do to help to get them under control again so that im not hurting 24-7? The reason im getting a medical discharge is because of the fact that theyre not healing properly, and I dont really know what to do to fix it.... Dont know what to do about visiting the doctor since ive recently lost my job and now have no insurance. that and this economy blows right now, so noone wants to hire lol, but all that aside- do you think that I would be able to find calcium supplements from plant-based sources? I dont want to take calcium supplements if theyre from animal sources. Link to comment Share on other sites More sharing options...
dropSoul Posted February 1, 2009 Share Posted February 1, 2009 http://www.veganessentials.com/catalog/vegan-cal-mag-citrate--d-by-veglife.htm You can get the NOW brand at a local health food store. It's Calcium Citrate with Magnesium and Vit D from ergocalciferol, a vegan source. Link to comment Share on other sites More sharing options...
Marcina Posted February 1, 2009 Share Posted February 1, 2009 Yeah you can get vegan vitamins, or you can get calcium carbonate supplements. Tofu, almonds, oatmeal, soy milk, kale, broccoli -- all good sources of calcium. The swimming idea that Hsorlando had is really good. It's great exercise, and it's easy on the body. Link to comment Share on other sites More sharing options...
dropSoul Posted February 1, 2009 Share Posted February 1, 2009 (edited) I think that swimming is great! When I'm all achy and still need to cardio and just don't want to walk or bike, I get on a mat and do pilates: http://www.youtube.com/watch?v=SO-MgPrEJ-4 The last one, land swimming, is excellent for back, rear, all over. When you do these at a good pace, it's cardio. Check with doc though. Edited February 3, 2009 by dropSoul Link to comment Share on other sites More sharing options...
foxxytam Posted February 2, 2009 Author Share Posted February 2, 2009 Thanks alot!!! Love the video!! Link to comment Share on other sites More sharing options...
Theresaann Posted February 12, 2009 Share Posted February 12, 2009 you GOTTA check out the SQUEEZE workouts by Tracy effinger, available through collagevideo.com. these are very "joint friendly" while getting tremendous results. Try also the Barre method-lots of people rehabilitating back issues with these types of workouts and NOTHING has toned me and leaned me out like these. Link to comment Share on other sites More sharing options...
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