targeting the outter thigh--any modifications available...

L

lmajewski

Member
Hello-
I tried to do a search a few times to find modifications for leg work but for some reason I get nothing returned.
I was in a head on car accident in 2000 and have had 3 back surgeries. Unfortunately, the doctor accidentally cut the wrong Facet joint off in my Lumbar spine and the Spinal decompression and fusion failed at my L-4 and L-5 level.
I still am able to workout (running and weight training) but am limited w/ bending and twisting.
I am one of those girls that have a smaller upper body but Huge hip/thigh area.
I am trying to target the outter thigh, but some of the things that I need the most hurt so bad.
Firewalkers, outter thigh floor work (especially on the Core ball) and One legged lunges.

I understand that in medical terms I can't expect anyone to give expert advice, however my doctors say I can do anything I can tolerate.

Please, someone, I am desperate to find some different types of modifications to help trim down.

Thanks so much--
Lisa from "Holy Toledo!!";)
 
Hi Lisa,

Not Cathe here but maybe I can lend a hand.

I am so sorry to hear about your accident and the subsequent treatment issues thereafter. I can understand your pain and your frustration!

I was in a car accident in 2004. I have 2 spinal decompressions C-4, C-5, C-6 and scapular impingement (I think that is what they called it). Regardless - it ALL hurts. I am under the same doctor's orders as you too: do what you can tolerate. Funny isn't it with this type of injury? I can be supergirl with one exercise and then can barely move with another. I can do 50 lb barbell rows and I cannot lift more than 12 lbs over my head (shoulder press or over head tricep press) without crying and having my right arm go numb! UGH!

No, I am not a doctor, but my doctors can't feel what I am feeling either. So I have experimented with different postures and different exercises at different rep speeds and at different weights. I just do what works to hit those two muscle groups with minimal pain. It has been 3 years so far and I am still experimenting. There are so many variables: weather, if I am tired, etc.

I would suggest talking to a physical therapist or sports medicine doctor for some ideas, but in the meantime have you tried these:

1. From Gym Style Legs - Floor section. Band work. Wrap the band around your feet and do side leg lifts while lying on the ground (no ball - keeps everything aligned easier), another exercise has you on your back with your legs in the air. The band is wrapped around your feet and criss cross at the ankles, pull the slack down by your sides and then open and close your legs against the tension. You'll have to check out the video to see what I mean! It reminds me of an upside down firewalker or firewalker while lying on your back.

2. I think the new 4 Day Split series has a lower body section in it. ther is one exercise where you use the resistance band while sitting in a chair. You sit down and put the band under your feet, criss cross and then pull up the slack. You open and close your legs one at a time alternating against the tension.

3. Walking up hills - non impact and you get a cardio bonus too! Climbing steps is another good one.

I hope that helps!
 
RE: targeting the outter thigh--any modifications avail...

Hi!

I too, am sorry to hear about your unfortunate situation with your Cervical spine. I thought I was the only one that cried when I have to pause, and then try to allevite the pain or get feeling back in my feet. The first 2 years after the surgery I just was stubborn and refused to give up "roller-blading" for instance. I used to go 10+ miles, but ended up walking home half the time. Twisting while skating was intolerable. I remember the last time I did, I plopped down on a bench and took my blades off and just started crying so hard people stopped to ask if I needed help.

I appreciate SO MUCH the time you took to offer up some GREAT suggestions!!:)
I do have Gym style and LOVE that workout. you are right, the band work on the floor is tolerable. I just feel that it has become too easy....maybe I need to buy a band with more resistance?!
As much as I love Gym Style Legs, I always feel like I am cheating b/c I have to modify so many moves, like the one legged ball rollouts.


The new 4 day split seated band work is something I will have to try more of as well.

I know it is difficult sometimes and we can get so frustrated and want to "throw in the towel" but I always try to feel blessed that I am alive, and that I can still workout and walk. Some are not so fortunate.....hang in there too. You are truly a "SUPERGIRL" to be able to workout under the circumstances!!

Cathe Workouts were another BLESSING in disguise. I may not be able to keep up w/ her on every move, but she so MOTIVATIONAL and Inspiring that if I feel I can't possible make it through a workout for the day, I pop in a DVD and she pulls me in!! Yeah!!! ;-)
 
RE: targeting the outter thigh--any modifications avail...

Hi!

I too, am sorry to hear about your unfortunate situation with your Cervical spine. I thought I was the only one that cried when I have to pause, and then try to allevite the pain or get feeling back in my feet. The first 2 years after the surgery I just was stubborn and refused to give up "roller-blading" for instance. I used to go 10+ miles, but ended up walking home half the time. Twisting while skating was intolerable. I remember the last time I did, I plopped down on a bench and took my blades off and just started crying so hard people stopped to ask if I needed help.

I appreciate SO MUCH the time you took to offer up some GREAT suggestions!!:)
I do have Gym style and LOVE that workout. you are right, the band work on the floor is tolerable. I just feel that it has become too easy....maybe I need to buy a band with more resistance?!
As much as I love Gym Style Legs, I always feel like I am cheating b/c I have to modify so many moves, like the one legged ball rollouts.


The new 4 day split seated band work is something I will have to try more of as well.

I know it is difficult sometimes and we can get so frustrated and want to "throw in the towel" but I always try to feel blessed that I am alive, and that I can still workout and walk. Some are not so fortunate.....hang in there too. You are truly a "SUPERGIRL" to be able to workout under the circumstances!!

Cathe Workouts were another BLESSING in disguise. I may not be able to keep up w/ her on every move, but she so MOTIVATIONAL and Inspiring that if I feel I can't possible make it through a workout for the day, I pop in a DVD and she pulls me in!! Yeah!!! ;-)
 
RE: targeting the outter thigh--any modifications avail...

Hello,

Good for you for not giving up! You are a Supergirl for continuing to exercise. You are welcome for the suggestions! I am glad they helped. I think band work is good for injuries like ours. you can control the tension more easily. 12 lbs is 12 lbs, but you can ease up or tighten the tension on the band. Perhaps a higher resistance band would work for then! That would be great. They sell them on collage video - dyna bands with different resistances.

It took a long time, but I recently accepted the "modifications" in my routines. I don't want to use the word limitations because I don't want to have that "can't" mind set either. I still have that same spirit I had before the accident - I just have to work it differently now. I used to be very angry at the person who hit me, but I am over it and I feel a lot better.

True about those who are not so fortunate - I am very grateful for what I have and it helps me to put the past where it belongs: in the past.

I agree - Cathe workouts really have helped me too. After I was done with physical therapy (2 years worth) I hired a trainer - I actually went through 3 of them at the different gyms I tried. I informed them of my injury and weak areas, but they were not much help with my goals. I went back to working out at home and got back into my Cathe videos and it was just right. I was able to work at my pace without distraction and without pressure. I gained strength at my own pace. She is very motivating - her encouragement always lifts my spirits.

Thanks for your words of encouragement as well.
Good luck to you! Keep me posted on how you make out!
 
Hi Lisa! Did you receive my response to this? I answered this last week yet oddly I don't see my response. Perhaps there a double post to this question (scratching my head).
 
RE: targeting the outter thigh--any modifications avail...

Hi Cathe!

No, unfortunately I did not receive a response.
I hope there is a way to retrieve it and maybe repost?!
I am so bummed...
We were hit with a snow storm and I ended up shoveling all this heavy snow (which I dearly love)... however woke up the next morning and could not move.
The doctor called in some medication (dreading the side effects) but now, more than ever, the CHALLENGE begins.
I have been selecting DVD's that are less straining on the back such as Slow and Heavy (love love LUV that one), High Step Training, and Muscle Endurance the last couple days. The problem now is once I take the medicine, it masks the pain, and I end up pushing myself too hard (my own fault here--I know better).
I have finally been losing that 20 lbs since my surgery and fear the Holiday menu will tempt me into a downfall. I so don't want to give up!!!
Hanging on by a rope, I mean, Dyra band!!!!
:D
Lisa
 
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