I feel like I’m somewhat of an expert on this subject…after playing high level volleyball for 10 years I’ve had a LOT of injuries…including, but not limited to: stress fractures in my back and foot, torn cartilage in my wrist, wrist surgery, foot surgery, torn cartilage in my ribs, torn abdominal muscles, tendonitis in my shoulder…you get the picture. My body is a mess. In fact, one of those injuries was the reason I had to stop playing volleyball in college and why I can’t do a lot of exercises now…specifically core strength training. I haven’t been able to do a sit up/crunch/anything involving my core while laying down since I was 20…making that 5 years…wow time goes by fast =) Do I use that as an excuse to not workout? Heck no! I’ve had to learn how to workout around my injuries and listen to my body. I’ve tried to do some of the workouts that I used to do in high school and in college, and my body just says NO! Even playing volleyball for fun now…afterwards I lay in bed for a week unable to move. I know what to avoid so that I can be consistent with my fitness to avoid aggravating those injuries any further.
So how do you bounce back after an injury? First, talk to you doctor. I’m not a doctor, this is just from my personal experience so listen to your doctor before you listen to me =)
1. Do what you can! When I was on crutches from my foot surgery, or various sprained ankles, I still worked out. How? I lifted upper body! I made my focus on getting a strong upper body. I was also able to ride the bike at a very moderate pace, as long as it didn’t aggravate my foot. Have you ever been on crutches? Those things alone are a workout! Try going around the block on them and I’m sure you’ll break out in a sweat =). When I had surgery on my wrist, I focused on lower body! I did Brazil Butt Lift and walked a lot. I was able to lift up to 10 lb weights with my cast on (after begging my doctor) so I did higher repetitions with light weights. With my rib injury, I focus on stabilization. When it really doesn’t feel good, I’ll lift lighter weights, and I’ll make sure I’m in a position where I don’t have to use my core as much. So instead of doing standing bicep curls or standing shoulder presses, I sit down to do them to have more control and use lighter weights.
2. When you’re coming back to more of a full effort, the one thing I’ll say is don’t over do it. You hear me?? So many people get excited when they can workout and start a new program that they end up over working their bodies and getting hurt again. Start off slow. If before, you were able to run for 30 minutes, start off walking, then add 30 second bursts of slow running every couple of minutes. The key is slow and steady. You don’t want to rush it!
3. Be patient with yourself. You’re not going to be at the same fitness level you were before. That stinks. You worked hard to get there! You WILL get back there! If you stay consistent with your workouts and don’t rush things, you’ll be back there before you know it.
Hiiiii! I’m Rachel. I lost 80 pounds after I had my son and now help other moms get their bodies back! I'm obsessed with: adventure, champagne, chocolate, peanut butter, and yoga pants.
