A very common complaint I hear from my patients who have been dealing with persistent aches, pains and injuries is that they have “GAINED WEIGHT”.
It takes a lot of them by complete SURPRISE!
Before they know it, the scale has crept up by 5, 10, 15 pounds or more!
How did this happen?
It really comes down to the balance of calories in – calories out.
When any type of persistent ache, pain or injury holds you back and prevents you from being as active as you would otherwise normally be…you simply burn fewer calories.
A few days or even a week of decreased activity probably won’t cause your favorite jeans to get too tight…
But if you allow this to go on any longer without making some adjustments - you will gain weight!
Fortunately, there are a few things you can do!
Here are my TOP 3 tips to prevent or reverse weight gain due to pain or injury:
TAKE A LOOK AT YOUR NUTRITION – What and how much you eat is the largest factor is managing your weight…period! The fastest and easiest way to prevent or reverse any weight gain, regardless of the cause, is to make some adjustments in your diet.
Consuming fewer calories overall until you can resume your normal activity level will help minimize any weight gain during your recovery.
Adequate protein intake is important for healing so don’t skimp too much on protein, but you can cut back a little when you’re not as active.
Simple changes like eating more fruits and vegetables and limiting or eliminating sugar will also go a long way to help you maintain your weight…or lose those few pounds you might have gained.
FIND OTHER WAYS TO BE ACTIVE – In most cases, if you’re unable to do your usual activity due to aches, pains or an injury, this doesn’t mean your only option is to sit on the couch.
Most activities can easily be modified. For example, if you can’t run – try walking at a comfortable pace instead. If you can’t do your normal gym workout – use lighter weights, no weight or focus on another area of the body instead.
Or choose a completely different activity – exercise in the pool, do some yoga or stretch. There is almost always something you CAN do. It just takes a little creativity!
If you’re not sure what exercises are safe to do with your specific problem…your Physical Therapist can help you with that.
GET PROPER TREATMENT FOR YOUR PAIN – Really, I probably should have listed this tip as the number one priority, especially if you’re looking for a long-term solution!
Most people will experience aches and pains throughout life and thankfully most of the time these aches and pains resolve quickly. The body does what it’s supposed to, and things heal. But if your pain has been lingering for more than a few weeks, it’s unlikely it will just go away on its own at this point.
Without proper help…this is where problems start! We gain weight, joints get stiffer, muscles get weaker – and all this just makes the problem and the pain worse, not better.
Getting proper help for your problem, sooner rather than later, is the fastest and safest way to get back to the active lifestyle you previously enjoyed…plus you’ll avoid any weight gain or if you’ve already gained a few pounds your weight will start to correct itself!
If you are struggling with any persistent aches, pains or injuries that are limiting your activity (and causing you to gain weight)…STOP THE MADNESS!
This is our specialty! Let us help!
You can get started by visiting our website to request a FREE Phone Consultation or a FREE Discovery Visit so we can find out more about your specific problem and discuss how we can help YOU!
Or, if you prefer, give us a call at 503-744-0046 or just HIT REPLY and tell us more about what’s been going or to ask any questions you might have.
Talk to you soon!
"Helping active adults overcome persistent aches, pains and injuries, so they can get back to the activities they love and improve their health naturally - without pain medication, injections or surgery."
Oregon City, OR
Dr. Julie Krueger