Working On Working Out

Working out is hard. Working out while your injured is a lot harder! I've dealt with an abnormal amount of running related injuries in my athletic career and have learned a couple things along the way. The best thing to do when you're injured or just beginning to workout again is to consult your physician, physical therapist, coach or trainer. They can help you design a workout and rehab plan that is best for your body. My workout plan currently involves hardly any cardio in order to allow my bone to heal, resistant exercises to rebuild leg power and a lot of upper body exercises to maintain core strength. Of course I'm missing running so much, but these exercises keep me focused and strong for the upcoming high mileage and speed workouts of this cross country season once I can run again. Five weeks post stress fracture here is what I'm doing now!

Warm Up
(Without the boot)

Biking 15-30 minutes

Upper Body

(With the boot, all free weight 5-20 pounds, standing)

3x15 bicep curls
3x10 arm extensions
3x7 heavy triceps dips, 3x10 halfway triceps dips w/ less weight
3x50 running arms, focus on form
3x10 90 degree shoulder rotations
3x5 one arm dumbbell snatch
3x10 shoulder press

Core

(Without the boot)

2x 10 minutes, 1 minute per exercise, no stopping

Hips & Butt

(Without the boot, no weight)

3x10 squat walks w/ resistant band
3x10 clam shells w/ resistant band
3x20 bridges w/ resistant band
3x10 double leg calf raises, 3x10 single leg calf raises
3x3 sets of 3 booty leg raises: fire hydrant, straight back leg raise, and sideways leg raise
3x10 resistant band strides
3x3 sets of 4 ankle flexion exercises w/ resistant band

Depending on the pain level in my leg I will do these exercises every day to every other day. They keep me fit while building back the strength in my atrophied leg. There are some day's when I can only do 20 minutes of bike riding and then have to call it quits, but then there are other days where I'm completely pain free and ready to take on the whole workout. It's such a difficult transition for me when I'm injured. Creating a balance of rehab and rest is something that I normally don't like to do when I'm healthy. Training for me has always been long morning miles, afternoon speed workouts on the track, and evening weight lifting sessions at the gym. But when I'm injured I have to dial back and reel myself in. Giving your body the rest and allowing yourself to heal in the time frame that your injury requires is more important than maintaining your pre-injury fitness level.

Whether you're coming back from an injury or beginning to workout again after some time off listening to your body is always key. Hopefully this workout plan shows how injuries are not setbacks and only require modifications your physical activity, not a complete stop to it.