DEAR DR. DONOHUE: I’m hobbling along on crutches because of a right ankle sprain and a torn Achilles tendon. The tendon was surgically repaired. I’m sitting around not doing much. I have been dedicated to exercise, especially weightlifting. I know I’m going to lose all that I gained from weightlifting. Is there any way to minimize the loss? I’ll be forever grateful for any tips you can give me. — L.R.

ANSWER: Why not continue with upper-body lifting while you’re seated? You have to make some modifications, but you can still exercise your arms, chest and neck.

If weightlifting is out of the question, try isometric exercise. In isometric exercise, the exercising muscles don’t contract or lengthen as they do when lifting and lowering weights. They stay the same length. No action is visible. Imagine a heavy desk bolted to the floor. If you were to sit in front of such a desk and strain to push it, nothing would budge. Your muscles don’t move. The idea of isometrics is to generate stress and strain in muscles without accomplishing any movement. You feel the strain nonetheless. Another isometric exercise is to put the palms together in front of you in a praying position, then push as hard as you can with both hands. Once again, no movement, but you’re generating force in the muscles.

Whatever way you choose to perform isometrics, start by straining as hard as you can and then reduce the effort by 30 percent. Hold that degree of tension for six seconds, and then relax. Repeat the exercise five to 10 times two or three times during the day.

Isometrics isn’t the perfect exercise. One downside is the fact that strength is gained in only the position you hold your arms. You can correct that by changing the position of hand and arm placement. Even though this isn’t the ideal way to build muscle and strength, it’s a good way for someone like you, who is relatively immobile.

Isometrics raise blood pressure. If you have high blood pressure, don’t do this kind of exercise.

DEAR DR. DONOHUE: While playing hockey, I got into a collision and slammed my foot against another skater’s skate. It really hurt for a couple of minutes, but the pain wore off.

While I was getting ready to shower, I saw a red-purple blotch under my toenail. What is it? Am I going to lose the nail? — R.D.

ANSWER: You have a subungual hematoma, a collection of blood beneath the nail similar to a bruise. It’s a common injury in collision sports.

If a doctor had been on the spot, he or she could have evacuated the blood by heating the end of an uncoiled paper clip and gently boring through the nail to release the trapped blood. Don’t worry. The blood will go away on its own.

If the blotch is larger than one-quarter of the nail area, the chances that the nail will loosen are somewhat high.

DEAR DR. DONOHUE: I entered a 10K (six miles) scheduled for April. I know you’re supposed to cut back on exercise before the race. Does that mean one day, two days or a week of rest? — M.N.

ANSWER: Let me give you advice taken from “Exercise Physiology” by William McArdle, Frank Katch and Victor Katch, an excellent book explaining how body systems work during exercise and how to perform exercise.

These authors cite a report that compared a week of rest with a week of low-intensity exercise with a week of moderate-intensity exercise before a race.

The moderate-intensity preparation was the best. “Moderate intensity” is running five 500-meter runs (a little more than 1.5 miles) on day seven before the race and then reducing by one run (.31 miles) for each the following days. The last two days are days of rest.

Dr. Donohue regrets that he is unable to answer individual letters, but he will incorporate them in his column whenever possible. Readers may write him or request an order form of available health newsletters at P.O. Box 536475, Orlando, FL 32853-6475. Readers may also order health newsletters from www.rbmamall.com.

Copy the Story Link