The injury rehab process has been…less than pleasant.
Let me think of some things I would rather do than go without my sweaty, fantastically killer workouts
eat cockroaches (have already done that, actually, but I digress)
have someone burn my flesh (check! still have the marks, what can you say, we were crazy kids)
go without my beloved many flavors of protein powder
the list could go on and on
My adherence to the program has been a bit spotty lately. Have not been as frequent with my rehab “workouts.” Have not iced. Have not done towel scrunching. Have not taken any group exercise classes, as I had planned, because I feel reluctant to relinquish control to an instructor and would rather be in control of my own exercise. I HAVE been diligent about rolling and stretching my foot, doing single leg balance exercises and tube walking to strengthen the arch, glute medius, and other lower limb infrastructure. I have been doing a montage of my rehab exercises for knee and shoulder (as tolerated), and I have been increasing my jogging mileage (woo hoo!).
Today marks week 6, which is a huge lifesaver for me, because I get to move to my strength cycle, and I LOVE strength training! I get to switch my routine a bit, and already the workout this morning was much more invigorating!
I allowed myself to do whatever I wanted in the gym (within limits) and had a great time testing out my (measly) strength. Wow, what a difference! My left latissimus dorsi and posterior deltoid are weaklings! About two months ago I was popping out 3 set of 15 bodyweight pull ups no problemo (and sometimes even weighted pull ups) and having people come up to me at the gym asking how do I do that, and today…well…today I was struggling to do ONE! What a far cry! And the seated row, and the push ups, and the lunges…I marveled at how my strength has waned in only two months! I am certain, though, that as long as I progress CAUTIOUSLY, I will be back at my previous strength pretty soon.
I will stay in this strength phase for four weeks before I progress to power. At least, that’s the plan.
Here is my outline:
Week 6-9: Strength
Focus: increase the load-bearing capabilities of muscles, tendons, ligaments, and joints
Massage WEEKLY this cycle (I am blessed to start a trade with a massage therapist, yes!)
Foam roll: quads, IT band, adductors, piriformis, calves
Stretch: glutes, quads, hip flexors, piriformis, adductors, achilles
Cardio: Try jogging 30 min a day, 3 x wk (to be increased by 5 min weekly)
~Each week I will increase the resistance training load, reps, complexity, plane of motion, or other variable to slowly and progressively overload my muscles.
Week 2 (the first official week of stabilization/rehab training) is done. I did all my specified shoulder, foot, and knee exercises, stretches, etc. I got my massage for this cycle (omg soo soo good…can be on that massage table for.ever.).
Where I did not follow the program exactly was: I again was not as diligent with daily icing. And I did not take a spin class. Because my shoulder was hurting, I didn’t want to brace myself against the bike the whole time, especially if standing, so I didn’t take a spin class. I will probably make it up later on during the program. There, I said it.
Yesterday I felt twinges of feeling sorry for myself, despair, resentment, etc for not being able to participate in the activities I love and being around some fabulously fit people. Today I am manifesting a much more positive day by empowering myself instead of victimizing myself. I am listening to Tony Robbins non-stop and reminding myself to use the power of my emotions as action signals and ask myself “How would I rather feel?” and change my perceptions and my procedures to make it happen.
By committing to staying positive and motivated rather than succumbing to despair even if things don’t go my way is the key to my rehab and the key to success. This is what I must do if I wanna rock the stage. Which I do. B-girl fun-ness here I come. Figure stage here I come…you inch closer as the weeks get scratched off. 2 down, 11 more to go…
So, it has been one week and 3 days since I started my program. Here’s how I’m doing:
Week 1 I followed every thing I specified, except for the daily ice bath. I’ve been stretching and I indeed, rested, which is quite a severe and vexatious feat for me. I went in to the gym and did stationary bike at a snail’s pace a few times but didn’t really break a sweat, which means I wasn’t working hard, because when I work I’m like a faucet, leaving slime-marks in my path. I know you love the visual.
I tried doing an ice bath, by filling up the bath water with cold water and adding several trays of ice cubes to plunge the temperature. I had several towels waiting for me, for when I would emerge from the bath. I tried to psych myself up, and dipped my feet into the freezing water. As I gingerly lowered myself into the ice bath, I was hyperventilating, practically yelling and moaning from the extreme discomfort.
ARGGG!!!
COLD!!!
I could only lower myself in as far as my waist. After about 4 minutes passed, I got up, toweled dry, then retrieved an ice cup (Dixie cup filled with water and left in the freezer, that you tear off the first few inches of cup to reveal a smooth surface to rub with when you’re ready) and iced my shoulder. A few more times during the week I iced my shoulder. Didn’t do any more ice baths.
I have followed all the specifications of Week 2 so far, except the icing.
Current states:
Foot kind of hurt the past two days, but feels good today.
Knee is feeling good.
Shoulder has been hurting when I push off my forearm or hand, such as when I brace myself to stand up. Looking forward for this pain to diminish as I continue my rehab.
Week 1 down, 12 more to go! The “rest” part is the hardest part for me, so as I continue through my program it should get “easier” for me. Please send love and health and positive thoughts my way! Thank you!!
I was thinking…this injury stuff has been getting really old. I KNOW I can do acrobatics, amazing things, and be capable of so much more. Other trainers (inadvertently) tempt me, when they recount their fun tumbling practice, or do kettlebell snatches, or when I see my peers on stage…and I KNOW I can do these things. Yet I have a million and one excuses. Legitimate excuses e.g. injuries. But. Excuses none the less. I have been telling Caleb I will go to gymnastics when I am ready to go back. I have not gone yet. I have told the girls in my crew that I’ll be back. That was almost a year and a half ago. I told the trainers at my work that I can break it down. They have yet to see me bust. I have a ton of coordination and natural strength and power, so I would rock the shit out of some kettlebells. If I could pick them up without irritating a current injury. I am a jumper, skipper, sprinter, power athlete. Yet I have yet to do plyos. Why? Why? WHY? Because I don’t allow myself to recover before I push myself. I get excited, overzealous…bored by rehab…and when I start to feel better, I go 0 to 100 and end up skidding into the sides and the mechanisms start to smoke and catch fire.
The key is developing patience, and following the type of program I design for my clients yet don’t follow enough for myself. But screw this. It’s time to suck it up and slow it down and truly heal, or else I will NEVER get better…its always a few weeks more…a few weeks longer…repeat, repeat…It’s over. Time is done. Time to get well. Time to return to all my activities I love. Time to shine. Time to get back on stage to break. Time to win a figure competition. Time to demonstrate my level of bad-ass-dom. Seriously. You won’t be able to mess with me. Try me.
To do this, I have designed a rehab program that specifically addresses my shoulder (undiagnosed), foot (plantar fasciitis), and knee (post-ACL reconstruction, meniscectomy, synovitis), and includes:
REST
corrective flexibility
accelerated recovery methods
structured progression from
stability
strength
power to
full return to sports
specific exercise prescription
supplements and nutrition
psychological factors
doing things I don’t normally do, such as take group exercise class, or yoga
For this to be a success, not only did I have to do significant research to strategize the best program, but I need to FOLLOW this. By posting this online, as well, I will be held accountable.
Week 1: REST: Start Date: Saturday, 1/16/10
To decrease inflammation and accelerate recovery
Traumeel gel x2/day
Arnica tablets x2/day
Ibuprofin x3/day
Daily Ice Bath x1/day
Flameout – x1/serving a day
Wellness Visualization x1/day
Stationary bike only (to take impact/weight off of my foot)
Week 2: Stabilization
Focus: correct muscular imbalances; prevent tissue overload by preparing muscles, tendons, ligaments, and joints or the upcoming imposed demands of training
Recovery:
Ice Bath 3x/week
Massage x1 this (stabilization) cycle
Flameout – x1/serving a day
Wellness Visualization x1/day
Shoulder: M & Th
Lower intensity, 15-25 reps, 2 sets, very slowly
Isometric external and internal rotation against a wall
SL Bodyweight Lateral raise, front raise, rear delt raise
SL Bodyweight 90 degree external rotation
SB Band lat pull/swimmers
Cable row standing on upside down BOSU
Prone cobra on BOSU
DB retractions on SB
DB protractions on SB
Band pull aparts on SL
Prone T’s on SB
SMR (foam roll): roll w/tennis ball around posterior deltoid
SMR (foam roll): Roll bottom of foot w/tennis ball
Stretch: bent and straight leg calf/achilles stretch, stretch the bottom of foot, belt stretch
Knee: T & F
Lower intensity, 15-20 reps, 2-3 sets
Upside down BOSU multi-planar prisoner squats
Upside down BOSU SL multi-planar reach
Upside down BOSU SL RDL
Airex balance
SB ham curl
SL bridge
Glute medius leg lifts
SMR (foam roll): quads, IT band, adductors, piriformis, calves
Stretch: quads, hip flexors, piriformis, adductors
Cardio: Try weight bearing cardio (no jogging) this week
Class: Dave’s spin class Mon 5:30 or 6:30 PM
Week 3: Stabilization
Repeat last week’s recovery methods
Shoulder:
Lower intensity, 15-25 reps, 2 sets, very slowly
SL DB Lateral raise, front raise, rear delt raise
SL DB 90 degree external rotation
Cable external and internal rotation
Cable lat pull/swimmers on BOSU
Cable row on BOSU
Plate halos on BOSU (10 lb)
Prone cobra on BOSU
DB retractions on SB
DB protractions on SB
Band pull aparts on SL
Prone Y’s on SB
SMR/stretch
Foot: same as last week
SMR/stretch
Knee: increase reps
Upside down BOSU multi-planar prisoner squats
Upside down BOSU SL multi-planar reach
Upside down BOSU SL RDL
Airex balance
SB ham curl
SL bridge
Tube walking
SMR/stretch
Cardio: Try jogging 15 min a day, 3 x wk
Week 4: Stabilization
Repeat last week’s recovery methods
Shoulder:
Increased loads, 15-25 reps, 2-3 sets, very slowly
DB Lateral raise, front raise, rear delt raise on BOSU
DB 90 degree external rotation on BOSU
JC Band external and internal rotation
JC Band lat pull/swimmers
JC Band row
Prone cobra on SB
KB halos standing on BOSU
SB plank
SMR/stretch
Foot: same as last week
Knee: increase load
Cardio: Try jogging 20 min a day, 3 x wk
Class: 1 Pilates mini-ball class 10:30 AM Tues or Thurs
Week 5: Stabilization
Repeat last week’s recovery methods
Shoulder:
SL DB Cuban Press
SL DB Lateral raise, front raise, rear delt raise
JC Band external and internal rotation
SL JC Band lat pull down
SB DB retractions + row
SB push ups
SMR/stretch
Foot: same as last week
Knee: increase reps
Cardio: Try jogging 25 min a day, 3 x wk
Class: 1 Yoga for the Inflexible class 6:30 PM Mon or Wed
I had written out the rest of my program for Weeks 6-13, but Omar encouraged me to wait on this because things may change. So, know that I have it all written out..but will post it later when it’s “real.” As a general overview, Weeks 6-9 will be Strength phase, focusing on increasing the load-bearing capabilities of muscles, tendons, ligaments, and joints, and Weeks 10-13 will be Power phase, focusing on increasing the rate of force production.
I prepare this program with the end in mind:
WEEK 14
MINDFUL EXPERIMENTATION WITH BREAKING, GYMNASTICS, BOXING, ROCK-CLIMBING, KETTLEBELLS, FLIPPING TIRES, FIGURE PREP, OR ANY DAMN THING ELSE I LOVE AND MISS…I can’t wait! Actually, I can. I must. Slow is fast and fast is slow, right? If I exercise my patience, I should be here- stable, strong, and powerful- at 14 weeks. If I don’t, I can only imagine how much longer the road of injury stretches before me. The time is now. Your support/feedback/comments are greatly appreciated.
I am a certified personal trainer, avid fitness enthusiast, and creator of Freestyle Fitness Addiction. Come visit frequently, as I add articles, video clips, and personal blog posts related to building strength, power, and stability in fun, outside-of-the-box ways; nutrition; inspiration; injury prevention and rehab; figure and fitness; mixed martial arts; random ruminations, and daily personal life. When not driven by my fitness addiction, some of my favorite things include being a badass with my hoodie up, sparkles, and kittens.
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