Last week’s holiday workouts + thoughts on working out if you’re injured

afitmess
January 3, 2017

Hey there! Is everyone slowly getting back into their work week/real life? Today was my first day back in awhile and it definitely felt like I had been away for weeks. So many emails, so little coffee.

 

Since it seems like many of you are interested in making exercise a priority in 2017, I wanted to share last week’s workouts. Keep reading because I share my thoughts on working out when you are injured or have some other limitation.

 

Here’s a quick look back at my workouts last week, beginning the day after Christmas (Monday).

Monday

7 mile run outside + 1 hour massage in the evening {Sigh} my favorite therapist is leaving.

Tuesday

Rest day

Wednesday

Rest day*

*I went to the chiropractor to have a few dislocated ribs reset. I was in no shape to workout before or after the appointment. I self medicated with wine and snuggles.

Thursday 

Lower body bodyweight workout + 3 mile run outside

Strength – 3 rounds of 15 reps per side:

  • forward lunges
  • squat to side leg lift
  • single-leg hip raises (on floor)
  • reverse crunches
  • reverse lunges
  • lateral lunges

 

Friday

5 mile run outside (it was so darn windy that I was bracing myself quite a bit during the run and it really aggravated my ribs)

Saturday 

Orangetheory

This was a run/row day (I went slow on the row to spare my ribs and used much lighter weights). Despite telling myself I should skip my usual workout to rest my back more, I just couldn’t resist an opportunity to sweat at OTF. One great thing about the workouts there is your ability to scale or make modifications for movements. Love, love, love!

Sunday 

Upper body workout (I used a complimentary pass at a local gym)

Again, went lighter on the weights and did fewer reps, but it felt really good to lift!

3 sets of 10 reps:

  • wide push ups
  • incline dumbbell presses
  • flat bench flys
  • lying EZ bar tricep extensions
  • DB tricep kickbacks
  • overhead tricep press
  • band walks

 

Thoughts on working out when you are injured

There’s a difference between being sore and being injured. At this point, I know my body well enough to realize whether I am just achy from a workout or if I’m hurt and I need to back off. Of course, I may have a slightly high pain tolerance considering that I had been walking around with dislocated ribs for nearly two weeks! Rib thing aside, I can usually tell if I am doing too much of something (lifting, running, etc.) and I need to ease off.

 

Being injured is a HUGE bummer. But that doesn’t mean throwing in the towel. It means making adjustments. Since exercise is a major part of my lifestyle, it’s something I will continue to do no matter what. Let me clear: nothing should hurt and I’m not saying you should push through pain. What I am saying is to look at what you CAN do, not what you can’t. For example, if you have ankle injury, you most likely cannot run or do heavy lower body movements since those might aggravate it, but you can certainly do upper body work. You might even try swimming or rowing.
If you are struggling with an injury, you may be in a rut. You might be depressed. But try expanding your options. Think of something you’ve never tried. You may be surprised at what you discover about yourself when faced with some kind of limitation.

 

Anyway, just my two cents on the subject. A lot of people are anxious to kick off the year hard and fast, yet they may have other issues they need to deal with first. Honor your body and be smart. As always, check with your doctor before starting a new exercise program.

 

What type of workouts are you getting into these days? Anyone get a new membership somewhere or try a new activity? 

 

Looking ahead, here’s what I’m planning this week:

Monday – 3.5 mile run (done!)

Tuesday – Orangetheory (done!)

Wednesday – run

Thursday – Orangetheory or strength train (upper body)

Friday – run + strength train (lower body)

Saturday – Orangetheory

Sunday – run

 

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