5 Things to Do When You’re Injured or Sick When Dieting

Last Saturday I did 45 minutes on the stationary bike, and went to a power yoga class. Then I was up all night at the American Cancer Society’s Relay for Life event where I walked about six miles. The next morning, when walking out to my car after the event, I twisted and sprained my right knee.

Since one of the key parts of the Extreme Fat Smash Diet is exercising to increase your metabolism, I’m trying to figure out how to stay on track with my diet and weight loss plan. Here are five things I thought of that are helping.

1. See Your Doctor – If you injured yourself severely, you probably went right to the emergency room or urgent care clinic. If it wasn’t that bad, you probably didn’t. If you notice that your injury isn’t getting better in a few days, see your doctor! Same thing with a cold or cough, if it lasts more than five days, make an appointment. If your doctor is usually booked up, make the appointment right away. If you’re feeling better, you can always cancel.

Speaking of doctors, I did see an orthopedic surgeon four days after I sprained my knee. I wasn’t happy with his lack of diagnosis, how he made me repeat everything three times, seemed like he wasn’t listening to me, and didn’t tell me to do anything while I was waiting for my insurance to pre-approve an MRI. I also thought it was weird that he didn’t watch me walk, didn’t test my range of motion, and said my knee was filled with fluid when it wasn’t puffy at all. So I’m getting a second opinion on Monday.

2. Keep Exercising, If You Can – Ask your doctor or physical therapist what you’re allowed to do. If you hurt your knee, you can still do upper body weight training, for example. If you’re a runner, maybe walking, swimming or using a stationary bike is better while you heal. If an alternative form of exercising hurts, don’t do it. If all you feel like is sleeping, then do what you’re body is telling you. If you feel guilty, get out of bed, do a couple of jumping jacks, then dive underneath the covers. I’ll forgive you.

I’m lucky. Even though I tweaked my knee, I can still work out on the stationary bike in our living room. It makes my leg muscles feel better, too.

3. Get a Massage – The rest of your body may be hurting because your muscles are working overtime to compensate for an injury. Or you may be using crutches, which will always put a strain on your arms and shoulders. A massage will help relax you and give your sore muscles some relief. If you feel better, you’ll recover quicker – or at least not be so down in the dumps about your injury.

My knee problem is causing my thigh and calf muscles to cramp up. Plus it’s putting my whole gait out of whack and hurting my hips and back. So I went to see my massage therapist yesterday. I did feel a lot better, so I made another appointment to see her next week.

4. Rest, Relax and Ask for Help - Give yourself permission to rest. In fact, you may need it. Take time to ice your injury, elevate it, or get the extra sleep you need to heal faster. Take advantage of the down time – read a book, rent a movie, or just hang out with friends and family.

Don’t be shy to ask people to help you. If you’re on crutches, arrange for a coworker to come out to your car to help you carry in your briefcase. Get the kids to help set and clear off the table. A teenage neighbor can help you do laundry, bring the groceries in, or watch the kids while you rest.

Can you do your grocery shopping online? Can a friend take your kids to their swim lessons? People want to help and are just waiting to be asked. And don’t forget to have an "attitude of gratitude." A little gift for those who really helped out, like a $10 Blockbuster gift card, is always appreciated.

5. Don’t Use an Injury or Illness as an Excuese to Stuff Your Face – If you have a cold and feel like eating a big bowl of hot soup, go ahead. But don’t hit the ice cream and cookies, too. If you’re depressed about your injury, find a way beside eating to cheer yourself up. Talk with a friend on the phone. Download some new music or a meditation podcast. Take the focus away from your injury, but don’t focus on eating.