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Exercise & Fitness: Sickness, Altius, Fortius

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Well - I dropped the weighted base of a children’s chair from IKEA onto my left big toe and completely shattered the bone (the distal phalanx).  I’m still shock about how fast it happened and how stupid of an accident it was.  
 

And now I’m going through my list of workouts that I need this thing to be healed/whole to do, and it’s long.  Cardio is pretty much out, 85% of the yoga routines I like need it for balance, leg day is out and even standing weights for upper body are a little frightening.  I can’t even do a regular push-up.  I have a consult with an orthopedic doctor in two weeks.

My workout routine has helped keep me sane during pandemic times, and I am worried about getting out of shape/being able to maintain good mental health for the 6 weeks of healing.

Any advice on modified workouts, or staying healthy after injury/during recovery?

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On 3/23/2021 at 8:45 AM, Leap said:

I've been doing yoga, though - yoga with Adriene again after the rec from Tywin last spring. I am just working my way through the aptly named 'Breathe' series now, and I am finding myself sink into it more and more as it goes on. Last summer I also did a 90 day series by Fightmaster Yoga which was really good - I was sad to learn that the instructor passed away at age 50 in November. It's a great series for anyone looking for a more physically demanding session than you usually get with Adriene, though.

 

I have been wanting to try that 30 day challenge myself, but have yet to get around to it. I'll usually just open a few YouTube tabs on my PS4 and try to make a 30-60 yoga session out of a few of them.

I did a half hour foam rolling video last night, it mainly focused on your legs, and it still feels like I was beaten up by bats @Joe Pesci style from Casino. Hoping to get 30 minutes of yoga in today while keep up on my >20k steps a day. Thankfully jogging should become a daily option soon (it still snowed a bit today, but it was very light. I run in an area with a lot of hills and don't want to be going downhill not paying attention and step on a piece of ice and eat shit).

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Posted (edited)
41 minutes ago, VigoTheCarpathian said:

Well - I dropped the weighted base of a children’s chair from IKEA onto my left big toe and completely shattered the bone (the distal phalanx).  I’m still shock about how fast it happened and how stupid of an accident it was.  
 

And now I’m going through my list of workouts that I need this thing to be healed/whole to do, and it’s long.  Cardio is pretty much out, 85% of the yoga routines I like need it for balance, leg day is out and even standing weights for upper body are a little frightening.  I can’t even do a regular push-up.  I have a consult with an orthopedic doctor in two weeks.

My workout routine has helped keep me sane during pandemic times, and I am worried about getting out of shape/being able to maintain good mental health for the 6 weeks of healing.

Any advice on modified workouts, or staying healthy after injury/during recovery?

Ouch that’s rough man.

Rowing machine? could get some good cardio out of that without really needing that toe.

Edited by S John

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Did a 6.5k run yesterday which is loads for me so don’t judge :lol: still had to walk a couple bits of it but happy that I did it. Just need to force myself to do it regularly and also just set realistic goals. Lost 11 pounds in the last 6 weeks though, slow & steady wins the race...I think? 

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2 hours ago, Theda Baratheon said:

Did a 6.5k run yesterday which is loads for me so don’t judge :lol: still had to walk a couple bits of it but happy that I did it. Just need to force myself to do it regularly and also just set realistic goals. Lost 11 pounds in the last 6 weeks though, slow & steady wins the race...I think? 

First of all you are going to have to explain to me how Brits are able to just bust out numbers in km when I know that your road signs there are in miles. To my American mind, where obviously road distances are also in miles, I have to think a minute about what a kilometer is even though I work in a science and engineering field where we do a lot of things in metric.

secondly, a 6.5k run is 4 miles and a quite respectable distance, IMO. I don’t think I have ever voluntarily run more than 3 miles. I absolutely hate running for distance which is why I like to take classes at the gym where cardio is built into whatever else you are doing. Short sprints are kind of fun, or the running you do when playing a sport is fine, but running just to run is one of my least favorite things so being able to run 4 miles is pretty good. I’d bet most people can’t do that.

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7 hours ago, S John said:

First of all you are going to have to explain to me how Brits are able to just bust out numbers in km when I know that your road signs there are in miles. To my American mind, where obviously road distances are also in miles, I have to think a minute about what a kilometer is even though I work in a science and engineering field where we do a lot of things in metric.

secondly, a 6.5k run is 4 miles and a quite respectable distance, IMO. I don’t think I have ever voluntarily run more than 3 miles. I absolutely hate running for distance which is why I like to take classes at the gym where cardio is built into whatever else you are doing. Short sprints are kind of fun, or the running you do when playing a sport is fine, but running just to run is one of my least favorite things so being able to run 4 miles is pretty good. I’d bet most people can’t do that.

I usually go by miles myself but the app I was using was in km! 4 miles sounds better and easier to say tho so I’ll probably go with that now :lol: 

and thank you!! Actually that’s quite a helpful POV because I’m never realistic with how long I should be running, how fast etc. The thing is is that I know that I would love running, it’s what I loved in school and I was always a runner growing up, so i get very frustrated with how I run now and don’t enjoy it whatsoever - but need to push through it and hopefully come out the other side of that! Because I would love to run much longer and or much faster. 
 

Gonna need to be able to outrun the zombies...that reminds me maybe I will download that zombie run app :lol: for the added motivation 

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2 minutes ago, Theda Baratheon said:

The thing is is that I know that I would love running, it’s what I loved in school and I was always a runner growing up, so i get very frustrated with how I run now and don’t enjoy it whatsoever - but need to push through it and hopefully come out the other side of that! Because I would love to run much longer and or much faster. 

I know that feeling. I used to run for the County at Cross Country. Now anything over a km and I really struggle. Various injuries over the years mean I can never train up to a reasonable level ever again. 

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hell, i suppose I will join you all. 

March 1 the peloton bike kair suggested we buy arrived. i have to say i love it. it is just what i personally need right now. back to 12 to 15 hour days i lack the interest in doing much physically. but having this expensive hulking beast in eyesight i can't resist it. 

already i am 180 miles in. i foolishly tend to pick rides based on the music and little else. getting ansolutely slain to depeche mode, tom petty or rush is fantastic.

it has been a stellar workout and i can already see improvements in my performance and physique. 

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Good workouts for me in the past couple of weeks, but I have had a painful muscle strain in my neck for the past couple of days.  I just woke up with it on Thursday morning.  I have some serious knots in my traps, which the return to deadlifts may have aggravated, and now a specific painful tightness along the side of my neck.  Pre-COVID I got a massage every other week, but now I have a year’s accumulation of chaos in my muscles.  I give regular seated massages to my wife and son for their neck, upper back & scalp, but neither of them have the strength to return the favor.  I do massage my own upper traps and neck, but the effect is limited.  

I’ll probably (hopefully) return to bench press and rowing today.

Our new treadmill arrived for my wife to use.  Her shoulder impingement has kept her out of exercise for almost four months now.  The original right arm is long since better and the secondary strain to the left arm is improving now too.  She’s feeling terrible from such a long lay-off but feeling optimistic about starting to return. She’s just walking on the treadmill for now because she cannot swing her arm enough for jogging, but it’s a start.

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Posted (edited)

Hey @Iskaral Pust, since you have the resources and space, have you two considered trying an inversion table? The price range for them varies wildly, but it may help with some of the things you mentioned.

Edited by Tywin et al.

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8 hours ago, BigFatCoward said:

I know that feeling. I used to run for the County at Cross Country. Now anything over a km and I really struggle. Various injuries over the years mean I can never train up to a reasonable level ever again. 

That must be so frustrating - I used to compete a lot in sprinting, cross country & also indoor rowing. The latter I could do now (obvs not as well as I used to) and it’s the one thing I enjoy the most at the gym but running upsets me from being so good for years to being rubbish now - but we all have different capabilities and those change! Maybe I’m just better suited to long distance walks now! 
 

a nice 11 mile partly coastal walk today - wasn’t feeling the best today so I’m glad I managed it. Would like to be able to do 15+ miles without my legs being ruined though. We shall see...

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Well I've always said I wasn't crazy enough to do a marathon, but conditions were aligning this year to make that seem possible so I decided to throw my hat into the lottery for the Chicago Marathon. And I was selected! The race is in October, so I'll start training in June. I'm currently running at ~20 mpw (about to head out of a 10-miler), so my base should be good. But since I've never ran farther than 13.1 miles, I'm feeling a bit nervous and daunted about the training and the sheer time involved. I'm going with Hal Higdon's Novice 2 plan, since I've had good experiences with his plans in the past. I'm eyeing a potential 4:15 goal, but really I'd be happy to finish.

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8 hours ago, Tywin et al. said:

Hey @Iskaral Pust, since you have the resources and space, have you two considered trying an inversion table? The price range for them varies wildly, but it may help with some of the things you mentioned.

I hadn’t thought about that.  Do those help with upper back & neck?  I thought they were more for lumbar decompression.

Thanks for the suggestion.  I’ll do some research. 

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57 minutes ago, Iskaral Pust said:

I hadn’t thought about that.  Do those help with upper back & neck?  I thought they were more for lumbar decompression.

Thanks for the suggestion.  I’ll do some research. 

I don't own one, but I've used them in various clubs and gyms in the past. They look and feel strange as you're first trying them out, but the ones I used were actually pretty easy to figure out. 

My experiences were overwhelmingly positive. Not just your upper neck and back, but your hips and core as well, and it should impact the shoulders, which you mentioned. Like I said though, they can feel a bit weird in the beginning, so maybe you two should try to test one first before buying.

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@Starkess 

@MercenaryChef 

Good luck y’all!

My gym has decent playlists for the workouts but it’s very heavily hip hop. Which I don’t mind, but it gets stale after the 30th time. Last week one of the trainers said hey if any of you guys want to make a playlist let me know!

I hope my class is ready for some fucking head banging face melters. 

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Ughh I tweaked my back at the gym today. I think it happened during squats, didn't hurt during but right after my first set it like OW. I modified the rest of my workout and made it through okay, avoiding anything that made it hurt. But gods it hurts. I don't think it's a disc, feels like a muscle thing and it's only on one side and very localized. I've been using a heating pad/ice pack throughout the day and taken some ibuprofen and did some stretching and foam rolling, but doesn't really seem like it helped. Annoyed and grumpy. I wasn't even doing anything crazy or heavy and it felt fine so...meh. Guess that's just getting old. Hopefully it clears up soon!!

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So I've been keeping at the yoga. I'm about a third of the way through the month now and have started to notice myself feeling a bit more lithe and limber, which is nice. 

I've also been doing quite a lot of upper body work by my standards for a few months now. No major change yet although my biceps are (almost) noticeably larger and again, I'm feeling stronger. 

Last night I did a bunch of squats with a kettlebell which left me feeling pleasantly sore, and it's good to remember I can do something with my legs while I wait for my calf to heal. 

On the nutrition front, today will be the second day that I make and then eat a turkey salad for lunch. I don't really know what to say about that, but it is peculiar enough to be worth the mention. Additionally, after the other Sunday's fun I tried a few beers on Saturday night - 3 strong ones. After the first, I noticed a problem in breathing which persisted overnight, but was fine by the next day. So I guess I'll be drinking less. 

 

 

Good luck to Starkess on your Marathon! :cheers:

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Two weeks went past since I did something to my knee playing tennis. I'm just considering if it's long enough I should try a light jog, but I still don't feel fully comfortable in this area. I did went cycling yesterday though and it was ok. So I'll probably give it a try tomorrow.

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On 3/27/2021 at 10:37 AM, Iskaral Pust said:

Good workouts for me in the past couple of weeks, but I have had a painful muscle strain in my neck for the past couple of days.  I just woke up with it on Thursday morning.  I have some serious knots in my traps, which the return to deadlifts may have aggravated, and now a specific painful tightness along the side of my neck.  Pre-COVID I got a massage every other week, but now I have a year’s accumulation of chaos in my muscles.  I give regular seated massages to my wife and son for their neck, upper back & scalp, but neither of them have the strength to return the favor.  I do massage my own upper traps and neck, but the effect is limited.  

I’ll probably (hopefully) return to bench press and rowing today.

Our new treadmill arrived for my wife to use.  Her shoulder impingement has kept her out of exercise for almost four months now.  The original right arm is long since better and the secondary strain to the left arm is improving now too.  She’s feeling terrible from such a long lay-off but feeling optimistic about starting to return. She’s just walking on the treadmill for now because she cannot swing her arm enough for jogging, but it’s a start.

My wife got me a Theragun for Christmas, which is especially good on my traps and upper back.  It's pretty aggressive, but I've gotten used to it and add it in on my rest/yoga days.

I just crossed a year of working out daily at 5am and the way I look is significantly different than a year ago.  I weigh about 10 lbs more, I have more ab definition, all my lifts are stronger, and I have better endurance.  It's crazy to weigh more than I did, but all my pants are loose around the waist and my shirts are all tight around the shoulders.  It'll be fun to see people again to gauge their reaction.

On the workout/diet front, I started P90X3 with my wife and we're really enjoying it.  There's just so much variety in a given week.  Total body, agility/cardio, yoga, push/pull upper body, weighted cardio, another total body, then pilates for the first month.  I'm also working on fixing my metabolism during this time.  I've been upping my carb intake by 25g every week for the last few weeks and went from eating 1700 kcals a day to now eating ~2400 kcals and haven't  seen any weight gain.  My goal is to get up to eating 3k kcals a day and still be at about the same overall weight I am now.  That way when I next cut, it'll be down to something that will still allow me to fully feed my body and feel good - because getting below 1700 kcals was not going to be something I could sustain in the long term.  So far so good!

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