Trbrats training log...Ready to Get Rugged

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    Your best bet is the RICE protocol, with some ibuprofen for the pain. I would take 800 mg every 8 hours until the pain lets up some, about 3 days, or so. I’ve blown out my calf before, and it hurts like a MF, and there’s not a shortcut to healing. It’s just maddening as hell to have your training interrupted, isn’t it? Within a week, you should be able to do non-weight bearing floor exercises, as long as they don’t hurt. But, for full healing, and back to run/walk, it’s gonna take 6-8 WEEKS. So, filter in the workout section for “office,” and light, stretching, easy, etc. Thankfully, there’s enough on Darebee to keep you from deconditioning TOO much during your healing time. Let the discomfort you might feel when trying things be your guide as to whether you should try them. But, don’t do anything for at least one week during the acute phase. My wishes for healing go out to you

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      Since I have to put Power Up and 30 Days of Running on hold for a bit I guess I will do https://darebee.com/challenges/upper...challenge.html instead. I will look up some other things to do so I don't get sedentary again. Its so hard enough to get back into a routine, and now this.

      DorothyMH yes it is very maddening! I am so disappointed 6 - 8 weeks is a long time to be out of commission when i have been working so hard to get back into it. Thanks for the tips and the healing vibes! I need it!

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        Damn! Hope you get well soon!
        I didn't like the upper body light challenge but maybe it is fun to you...?
        There are lots of programs to be done instead of running.
        I know... it's small consolation...

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          Joe76 Thanks I doubt I will like it either, but it will be something to keep me going for now while i need to stay off the leg. I'll add in as much stretching/chair workouts, whatever I can otherwise

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            Crap! I'm so sorry this has happened.

            The best rehab advice, as I understand it, is what DorothyMH wrote: RICE and ibuprofen while there is swelling. Then ease back into things slowly. In the meantime, keep doing what you can. You were off to a really great start. If you stick with the practice of "working out" every day--even though the work will be lighter for a while--then you will already have the workout habit in place once you are ready to start pushing harder again.

            For the injured area, you may be able to start massaging it after a day or two, but do not stretch it until you are healed enough that you are also able to do strengthening exercises. Basic rule of thumb I was told by a physio is that it is okay to have some pain when returning to exercise after an injury, so long as the pain does not get worse.

            These guys are a bit goofy, but you might find some helpful advice in their videos:



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              Am I wrong in thinking as long as there is no discomfort it's ok to do? After 2 days of good RICE, today it has been ok. I'm walking normally for the most part. I am still icing, compressing, elevating and taking NSAIDs. (Swelling was pretty bad in the beginning, but it's better now, still slight swelling if I've been up for a while)But I have found that my range of motion has improved quite a bit today. Light bouncing(think of bouncing a baby to sleep), tested out squats, very light stretching(forward folds and such). Some table top poses and cat/cow, upward dog...all done with no pain at all...makes me want to try and do a little bit more, but I'm scared. Thanks Rainbow Dragon I'll check that out!

              *well...I thought I posted this Saturday, but found it still here saved .

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                Mar 6 - 8 >>>>>> Streak 21 <<<<<<

                Mar 6 -
                Did not do much today as I was hurting...but I walked my dogs and got in some time there

                Mar 7 - https://darebee.com/workouts/power-18-workout.html - Done with EC and 8lb weights. Did a little extra stretches and moves just seeing what felt ok to do

                Mar 8 - 20 min Chair Cardio - Found this to do and was pleasantly surprised. There was only a couple of moves I wouldn't try in fear of making my situation worse, but I could just do the left side and not the right. I also did quite a bit of walking today, just in short increments though. Took my dogs out and let them play while I walked around.

                I am pleased to find that the injury is healing fairly quickly, considering the first 2 days were pretty rough. Today there is little to no swelling. Feels almost like a bruise now unless i move a certain way, then the muscle will remind me lol

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                  Originally posted by Trbrat75 View Post
                  I am pleased to find that the injury is healing fairly quickly, considering the first 2 days were pretty rough. Today there is little to no swelling. Feels almost like a bruise now unless i move a certain way, then the muscle will remind me lol
                  Good, I am happy for you

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                    Mar 9 >>>>>> 22 <<<<<<

                    https://darebee.com/workouts/trim-an...s-workout.html - with EC -
                    I actually did 8 sets of 12 instead of 5 sets of the first exercise. The triceps extension was challenging, especially for the left arm, so much so I had to switch to lighter weights after the second set. 8 lbs done throughout except for the 3 sets with my left arm, I used 4 lb.

                    30min total with warm up and cool down

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                      I have found that I was not yet ready to take off my ACE bandage I should've brought it to work with me

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                        Sounds great, but don't get impatient...
                        Take your time!

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                          Originally posted by Joe76 View Post
                          Sounds great, but don't get impatient...
                          Take your time!
                          I am so impatient! I have to keep fighting the urges to see what I can do LOL

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                            Mar 10 >>>>>> 23 <<<<<<

                            Chair Cardio for Fat Loss -
                            20 min or so (I guess I missed my start button on my watch, and this lady talks a lot in the beginning)

                            I never knew chair cardio could be so hard!! Some of these moves really hurt my hips, so I think I need to really work on stretching my hip flexors...

                            Calf is feeling pretty sore...and the limping is making other things hurt...knees and ankles mainly UGH

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                              Do you have an option to use a cane/crutches/walker/scooter/other means of staying off your leg more?

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                                Originally posted by Rainbow Dragon View Post
                                Do you have an option to use a cane/crutches/walker/scooter/other means of staying off your leg more?
                                My husband has a cane that he urged me to use, and I did try at first...it was awkward though. For the most part now I can walk normally but if I twist or stretch a certain way it will still give me fits...but the healing process takes time and I am just trying to be patient at this point

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