Regarding the 15 Days of Fitness Challenge and Recovering from Injuries (+Venting)

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  • Regarding the 15 Days of Fitness Challenge and Recovering from Injuries (+Venting)

    Before I get into why I'm asking the question, here it is so it doesn't look like I'm rambling. Does moving from static stretching to rehabilitative exercises count as part of the minimum 15 minutes?

    I've been making loads of fitness mistakes lately in not properly warming up, performing improper form, and not gradually increasing my workout load, so as a result I've ended up with numerous injuries that I'm still dealing with. Last August I didn't properly warm-up before doing body-weight training, so I ended up with tendonitis in my biceps and I'm still feeling the discomfort, pain, and weakness in the muscles as a result, today almost 5 months later. In June I got a little too excited, albeit I was angry and went to the gym for a bag work-out. I ended up having pain in my wrists from punching too hard with poor mind to technique, that pain still appears sometimes today when I do push-ups and the like. In October or November I tried my hand at conditioning for Muay Thai before actually getting formal training for it, and I hurt my left ankle in the process. The pain in my ankle isn't an issue on a daily basis, I only ever know I have it when I wake up in the morning and take my first few steps. Furthermore, I can't kick with my shin on that leg because it triggers the ankle pain. And the most recent, I went for a run because I wanted to work on something while my shoulders are still healing and now I think I might have shin splints or a shin stress fracture that may or may not be a result of running too much too soon and failed attempts at shin conditioning.

    In other words, I suck, and I feel like my body sucks. My impatience and lack of respect for my body's limitations has put me in a state where I feel like I'm falling apart. I work in a grocery store, and subject myself to all kinds labor throughout the day. And because so many older individuals frequent grocery stores, they look at me like I'm crazy when I make a face and grab my shoulder in pain or when I mention pain anywhere else. These 50-60+ people look at me, a 21 year older kid who's supposed to be in his physical prime like I'm an idiot for being in pain. And they're right, I am an idiot, because all of it is my fault. I have aspirations of making it in a career where you need to be fit to last, because right now, with my physique, skills, and mentality, I'm nowhere near ready for it. And as an added hurdle, I only have about 2-3 years to be ready for it since I plan to apply a year after I finish my degree (which should be this fall if all goes well). My attempts at expediting the process have failed and backfired completely. I completely understand that now.

    So I ask, fellow darebees, how would you approach this situation? Do any of you have a similar situation? (I would love to hear about it) How do you train with a number of injuries without furthering said injuries?

    Besides diet and sleep, which is something I'm trying really hard to work on, what else can I do? Ice, heat, liniments, balms, herbal supplements, self massages, wrapping the affliction, what else can I do? What should I focus on?

  • #2
    I can tell you there was a period there where I had messed up my knee, and ankle and my wrists were shot. In all honesty I pushed past it, but that's me. Maybe take a small break working on stretching and rehab will be good for you.

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    • #3
      Originally posted by Shant View Post
      Before I get into why I'm asking the question, here it is so it doesn't look like I'm rambling. Does moving from static stretching to rehabilitative exercises count as part of the minimum 15 minutes?


      So I ask, fellow darebees, how would you approach this situation? Do any of you have a similar situation? (I would love to hear about it) How do you train with a number of injuries without furthering said injuries?

      Besides diet and sleep, which is something I'm trying really hard to work on, what else can I do? Ice, heat, liniments, balms, herbal supplements, self massages, wrapping the affliction, what else can I do? What should I focus on?
      Hiya,

      First part, Yes they do, Even a 15 minute stroll around the block counts

      Second part, I can completely relate to the impatience of trying to get in shape to a certain point. As you see your body knows when it is time to slow down. Listen to it {I know easier said then done}

      How do I approach injuries? Let them heal and some time it takes time.

      But I usually go by.

      Stabbing pain that makes me want to cry. Go to the doctor. To many people I know are in pain for years due to a shoulder injury. One day they go to the doctors and have surgery come back a whole new person.

      After a while certain ones will always hurt at some time usually a dull ache all the way to a stiffness that is hard to shake. What do I do with those? Look up rehabilitation exercises for it.

      I dealt with a Knee Injury for years because I didn't follow the sharp pain rule. It became dull and achy all the time. One day I picked up cycling and for some reason it doesn't get stiff anymore.

      Some things you will have to remember is: Slow and steady is definitely better in getting fit, There are no quick fixes or no health potions, If you don't listen to your body it will get revenge and you're going to have to clean up the aftermath and suck up the changes.

      As always good luck finding your Fitness Path.


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      • #4
        Bbybear712 working through it is the reason why my pain is persisting. And I've been doing rehab exercises and stretches for months, too. Do you know of any balms or liniments that are good for the tendons?

        Bikersq I've been doing pretty much everything I can. My job so far is just really physical and I'm probably not getting enough protein. Thanks for the well wishes bud.

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        • #5
          Shant I use tiger balm for all my muscle aches and pains. I went through a jar of that stuff my first month exercising. You might want to schedule an appoint with a doctor and get it checked out. Also take time off. If your getting worse then you need to find the cause and take a break.

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          • #6
            Shant Do you take vitamins? There isn't a balm out there that will help with ligaments and tendons because they are usually pretty deep (balms are great for muscles though) but you can take vitamins to help with repair and lubrication. Also track your food for a week or two and get an idea on your protein consumption, if it is too low then it could definitely be a factor that is slowing you down. And like everyone else has said just slow down a bit. You can still workout but warm up well and then go easy, don't push through it fast, do more sets with lower reps so you form stays crisp, and walking can help your shins and ankles.

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            • #7
              Hi! I was wondering... Have you been visited by a doctor at any point? I'm a resident GP in Spain and I would study these injuries with X-Rays and US in the case of the shoulder and I'm quite sure you should take some days off in order to have some rest and focus on rehab. I don't know if you have access to paid leave for injuries but in this case I think that recovering will definitely take longer if you keep on this physical job.

              I don't know if I helped...

              ​​

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              • #8
                Azercord I take fish oil and collagen supplements, but my vitamins for the most part, I get from eating tons of broccoli, spinach, kale, and sweet peppers. I also take ginger and turmeric supplements for inflammation. My diet of eating lots of greens has been pretty consistent since the outbreak of my shoulder injury, but it's still around. As for my training as of late, you're definitely right and I have been keeping it slow and simple. I do 10-25 push-ups daily just to keep my shoulder mobile. And, speaking of the protein, I'm fairly certain that's one of the biggest things holding me back, so I'm working on it. Thanks for the post bro, I appreciate it.

                Bbybear712 Yeah Tiger Balm is incredible, I've gone through about three since the onset of my shoulder injury. And since it started I've been to 3 doctors and attended several physical therapy sessions (hence where I got the rehab stretches and exercises). I'm looking to see another one soon.

                pnkpttr I've been talking to my managers to let me take it easy lately, so I have that. And when it comes to doctors, they suck out here. All they do is ask about my symptoms and prescribe painkillers/NSAIDS which do nothing to actually heal the injury. But I'm definitely going to try to get some imaging done within the next couple weeks. Thanks for posting, I appreciate your input.

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                • #9
                  Shant let us know if they find anything. I'm always curious about shoulder injuries ever since I blew up my bursa in high school (you don't want to know the heal time on that one).

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                  • #10
                    Azercord yeah man I'll definitely try to get back to you when I eventually heal up.

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                    • #11
                      Bbybear712 , Azercord , pnkpttr , Bikersq

                      Here's an update.

                      Very little has changed, my shoulders are gradually getting better, ever so slightly. My ankle pain turns out to be a combination of two injuries, my old tendinopathy in my elbow is flaring up a lot recently, I have some really bad stiffness in my right hip and my left forearm got hurt at work while I was overcompensating for the lack of strength in my shoulders. Oh and I have some persistent strains to my left hamstring and both my calves. And the best part is, I'm not even working out, and if I am, it's very little.

                      Me from 2015 would be literally dying right now because I was so heartbroken about pretty much one injury, and that was tendonitis in my knees.

                      Good lord, I'm a fucking mess.

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                      • #12
                        I wish you a speedy recovery - remember, working out through pain is never okay. Feel free to rest for as long as necessary. Try some rehab workouts. Just stick to your commitment and everything will be okay.

                        Good luck.

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                        • #13
                          You do not suck, your body does not suck. Altho you may be a jackass. (I have done similar shit and will freely call myself a jackass for it.) If you are incapable of sitting still still try using the light filter on workouts, and find some super easy things. Or, do the walkabout challange (double the steps if you think it is laughable bc you walk all day at work). Hell, foundation light is a program set up for injury revovery. Find something you can do with zero pain so that you still feel like you are not just giving up.

                          For nutrition, pay special attention to electrolytes (sodium, potassium, magnesium, calcium). Not having enough of these can really impeed recovery.

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                          • #14

                            J3ster , 'rin Thanks gents.

                            Oh and rin, I haven't been working out man. I've gone out for a run or two here and there, but that's it. Most of these injuries are just really persistent from months ago.

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                            • #15
                              Ouch, just ouch. Best advise I can come up with is stretching or yoga and throw in some foam rolling. I found walking some each day really helped my leg injury (strained calf) but I couldn't push it past about two miles without doing more harm than good.

                              Either way take it easy and heal up. Better to take a couple months now to be able to workout for a few more years later.

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