Coming Back After An Injury

Having an injury sucks. It’s hard both physically and mentally when you’re forced to kill the momentum you’ve been building. Three weeks ago at a roller derby practice I fell. I fall all the time…but in the almost 5 years I’ve been playing this was the first HARD landing I’ve taken right on my tailbone. I could barely walk for days. Definitely no skating, exercising, or even being active at all for a while. It hurt to sit, it hurt to bend, it hurt to lay down. Pretty much it was a HUGE bummer. I felt like I was in a really good place with training and derby and had all the motivation to really crush my winter workouts and not get sucked into the holiday hibernation funk that always seems to set in this time of year.

Coming back after an injury. Easing back into workouts. - www.girlmeetsfitness.net

So here I am, 3 weeks later. I can move! I’m still pretty sore if I sit too long or jostle too much but for the most part, I’m ok. I’m so ready to get back into the game! Both with derby and my workouts. I’m going to be smart about it though. I know better than to go all out like I was before. No sense in re-injury! So here are some tips I’m using to ease back into everything the smart way.

Coming Back After an Injury:

Take it slow. If you’ve been out for a few weeks, or longer, you need to be ok with setting yourself back a bit. Let yourself start small. DON’T rush back in.

Be a lightweight. Similar to the previous… if you’re a heavy lifter, drop your weights. Take it down a few notches and really focus on your mobility and form. I know I’ve been compensating for a lot of the movements I couldn’t do and am feeling it in my muscles. Going full force now would probably just injure me somewhere else.

Warm up. You should always be warming up and cooling down but it’s especially important now. You haven’t been using these muscle for a while. Make sure they are fully primed and ready to get your through your workouts. Same with cool downs. When you’re done you have to take the time to cool down, stretch out.

Foam Roll! Each of these tips roll right off of the other. Warm ups and cool downs are important but add in some foam rolling/self myofascial release in to break up those knots and lengthen out your muscles to where they need to be. Im sure you’re sore and tight. Roll it out!

Listen to your body. This is the biggy. You’re recovering from an injury. Make sure your body is as ready as your mind to jump back into your workouts. If anything hurts, pulls, aches…listen to it. Slow down, take more time if you need it. Pushing through when you’re not fully ready will only make your full recovery take longer.

Talk to your doctor. If you have ANY questions about timing and being ready to workout again please see your doctor. Starting into a fitness routine before being cleared is a big no no. Listen to them.

Being injured is super lame. Getting back into your routine can be scary. Go slow, start light, and listen to your body.

Jump Into Fall! Lower Body Plyo Workout

Hey y’all! It’s been a hot minute since we’ve done a workout here. So, to celebrate the fact that all week here in Alabama it wont get over 90* (yay!) let’s do a JUMP into Fall plyo workout! Today it’s all about the legs. Since Fall is like a gateway into holiday eating and hibernation mode we need to make sure we keep up with the workouts and healthy eating (treats are ok! Just keep it balanced with the good stuff too.) Work on your summer body now! Don’t let summer sneak up on you. Joining the GirlMeetsFitness monthly FitCamps is another way to keep up with your winter workouts! Right now you can get 15% off of your October FitCamp registration with the code OCTFIT.

Jump Into Fall Plyo Workout

 

JUMP into Fall!

What to do:

When you are doing any jumping exercises don’t forget to really focus on a soft landing. No locked/hard knees. Remember that egg toss game where you gently catch the egg so it doesn’t break? Same thing…just feet to ground instead of eggs to hands. Soft. Don’t break yourself! Also, make sure you’re wearing shoes with good support for your jumps.

Do each circuit (2 exercises) 3 times through. Rest for about 1 minute between circuits.

Take extra rest/breathers/water breaks as needed but remember to keep moving as much as possible. We want to keep our heart rates up!

 

American Hustle Workout

Happy 4th of July, fit friends! I hope everyone is having a great holiday weekend. I know I am! Remember a healthy lifestyle is all about balance. Making smart choices and exercising regularly is only half of it. Don’t forget to have fun with friends and family and enjoy yourself!

Now, about that balance. Before you go to the BBQs and parties tonight, take 20 minutes to knock out this special 4th of July American Hustle workout!

American Hustle Workout - Holiday Workout with GirlMeetsFitness.net

Here’s your Hustle:

  • Mountain Climbers –  Go as fast as you can for more heart pumping cardio, or slow it down and really focus on bringing knees to opposite elbows to work the core.
  • Push Ups – On the floor, on your toes or knees. Keep your body in a straight line! No sagging. You can also incline and do them against a bench or add challenge and decline with your feet elevated.
  • Burpees – Full burpees, with or without a push up, jump your legs back or just step them back.

  • Jump Lunges – If you can’t jump these lunges out, just do regular alternating lunges. 10 on each leg!
  • Shoulder Taps – Get in push up position and tap each shoulder with opposite hand. Keep your core tight and don’t swing your hips around when you move. Body in a straight line!
  • Bicycle Crunch – Does anyone actually like these? I don’t. But still, 20 of them! Get your shoulders off of the floor and don’t pull on/strain your neck.

  • Sumo Squats –  Finally something not jumpy 😉 Get your legs wide and squat as low as you can.
  • Tricep Dips – Knees bent = easier, Legs straight = more challenge. Raise one leg in the air for bonus points.
  • Toe Reaches – On your back with legs straight up in the air, crunch up and reach for your toes.

Do each circuit 3 times before moving on to the next one. Rest and sip some water between rounds. If you need to take a breather during the circuit that’s ok. Listen to your body and rest when you need it but not for too long. Push yourself to get through this! It’s supposed to be a challenge and you’ll feel great when it’s over, I promise.  Have fun this weekend and be safe!



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