Week 10: A Deep Dive into My DEXA Scan Data and the Road to Recovery
Reaching the ten-week mark post-injury feels like a milestone in itself. These past weeks have been challenging yet deeply rewarding, marking significant milestones on my journey from injury toward my goal of running a 5K and hiking in Zion. This week was particularly eventful with the start of physical therapy ✋🏾, progress with home exercises, and a DEXA scan, which provided a wealth of insights into my body composition post-accident.
Before diving into my results, let’s take a moment to discuss what a DEXA (Dual-Energy X-ray Absorptiometry) scan is.
DEXA scans are commonly used to measure body composition, including bone density, lean mass, and fat mass. This test is considered a gold standard for assessing these factors and is particularly useful for those of us who want to track changes over time with high accuracy.
When I say “body composition,” I’m referring to the breakdown of muscle, fat, and bone in the body. A DEXA scan provides a complete picture by assessing:
Total Mass: Your overall body weight in pounds.
Fat Mass: The total weight of fat tissue, which includes both subcutaneous fat (under the skin) and visceral fat (around the organs).
Lean Mass: The weight of all body tissue that isn’t fat or bone, mainly muscle.
Percentage Body Fat (% Fat): This is the proportion of your total weight made up of fat, a useful measure to assess metabolic health.
Bone Mineral Content (BMC): Bone density, which is essential for understanding bone health, especially in the context of injury recovery.
Visceral Adipose Tissue (VAT): VAT is the amount of fat stored around internal organs. Higher VAT is linked to increased risks for metabolic issues, making it a critical metric for assessing long-term health.
Before my accident in September, my baseline DEXA scan in August painted a picture of a fit and active individual:
Total Mass: 124.1 lbs
Fat Mass: 20.7 lbs (17.4% body fat)
Lean Mass: 98.7 lbs
BMC: 4.7 lbs
VAT: 0.24 lbs
At that point, I was in great condition, preparing for the Tough Mudder.
Fast forward to ten weeks after my injury, and I decided to check in on my progress:
Total Mass: 120.8 lbs
Fat Mass: 22.1 lbs (19.0% body fat)
Lean Mass: 94.0 lbs
BMC: 4.8 lbs
VAT: 0.06 lbs
As expected, my total mass decreased slightly, down from 124.1 lbs to 120.8 lbs. This decrease is likely due to a reduction in muscle mass, given that I haven’t been able to engage in weight-bearing exercises on my injured leg. Lean mass declined by about 4.7 lbs, and most notably, there was a marked decrease in my VAT—from 0.24 lbs down to 0.06 lbs. This is an unexpected but welcome change, as it suggests my body is maintaining a favorable metabolic state despite my limited mobility.
Measured Date | Total Mass (lbs) | Fat Mass (lbs) | Lean Mass (lbs) | %Fat | BMC (lbs) | VAT (lbs) |
8/1/2024 | 124.1 | 20.7 | 98.7 | 17.4 | 4.7 | 0.24 |
11/16/2024 | 120.8 | 22.1 | 94.0 | 19.0 | 4.8 | 0.06 |
The distribution of muscle mass between my left and right sides has also shifted, which I could visibly notice even before the scan. On my left (uninjured) leg, my lean mass has remained stable, but my right side, unfortunately, has experienced noticeable atrophy. My upper body strength, particularly in my left arm, has shown a slight improvement, likely a testament to the effort I’ve put into maintaining upper-body conditioning throughout my recovery.
Region | Measured Date | Lean Mass Right (lbs) | Lean Mass Left (lbs) |
Arms | 8/1/2024 | 6.0 | 5.9 |
11/16/2024 | 5.2 | 6.2 | |
Legs | 8/1/2024 | 17.5 | 16.7 |
11/16/2024 | 16.2 | 17.0 |
Reflecting on these results, I’m reminded of the importance of having data to track and celebrate even the smallest victories. I had not budgeted to have a DEXA but I wanted a new baseline. Injury recovery can feel like a series of setbacks, but each point of data provides a reminder that I’m still progressing. In just ten weeks, I’ve been able to maintain core aspects of my fitness despite my injury.
The insights from my DEXA scan also underscore the impact of nutrition and targeted exercise in managing body composition. While my activity has been limited, focusing on nutrition and making the most of upper body and core exercises have played key roles in minimizing muscle loss and even reducing visceral fat.
Whether you’re navigating recovery from an injury or simply working toward better health, I hope my journey inspires you to pursue your goals with resilience. Tracking your body composition is more than just measuring muscle and fat; it’s about understanding how your choices—nutrition, movement, mindset—impact your health span, lifespan, and joy span.
Remember, every small victory counts. A DEXA scan can be a powerful tool to gain insight into your body, but ultimately, it’s what you do with the data that matters most. So, let my journey be a reminder: stay dedicated, stay focused, and keep celebrating your progress. Whether you’re recovering from injury or simply aiming to enhance your well-being, every step is worth it. Keep moving forward, one intentional choice at a time.
Be well.
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