OH NO!!! NOW WHAT!?

One of the most devastating set-backs you can experience is an injury that puts the breaks on your workouts.


Last weekend, I had trouble fitting in a workout, so it was late and I thought, I'll take the dog out! She loves to run! lol! 




It was before 11pm and kinda nippy out which for me, is perfect running weather! so I put a jacket on Calie (my Shitzu) and out the door we went... I did a few high lifts (arm bent and knee comes up to palm), did a few stretches and down the street we went.


Being it was dark, I literally ran on the road, which is no big deal cause I live at the end of the street and its a dead-end Crescent  :o)


We ran down to the end of the street, turned around and came back... she acted like she needed to... well for me to use the poop bag in my pocket, so I waited for her... nothing came of it so... off we went for another trip to the end of the street and back.  And I looped back and we did it one more time and when we came back, she DID use the poop bag lol!!


I brought her in the house and thought NOW I am good and warmed up, so I am going to run one on my own... down I went and on the way back, looped back a few houses and then up to the circle and into the house.


I DID stretch it out but, apparently not good enough OR I missed a stretch (which IS what I think I did).  After sitting on the couch for about 10 or so minutes after stretching *UGH!!!!* when I went to walk across the room!!


My left upper hip area, not the joint but, the area where the "IT band" (Iliotibial band ) inserts was inflamed from the TFL (tensor fasciae latae muscle) NOT being properly stretched out (won't do that again!!)


So in laymen's terms what does all this mean?  It means when ever I would go to bring my leg up and apply any pressure, like taking a step, I was in severe pain!!  So running, walking, anything that you lift the foot and then bring it down, caused pain.


Good thing I have foam rollers! lol!


When a situation like this happens, some folks will think, oh no pain no gain... that's crap!  And in this case, if a person were to try to "push through" this kinda pain and run or workout... it will be TEN TIMES worst than originally!!  To the point where physio-therapy would in all probability be required.


I have all the "tools of the trade" and when I hurt myself, I can usually figure out what it is, because I understand the "movement" and "mechanics" of the body, where what inserts, how it needs to be stretched etc... 


Whereas, if you feel pain after a workout, Ice is always good to start with to take down any swelling, and NUMBER ONE is rest it!  Depending on what it is, if there is swelling, elevation is good.  AND SEE your family doctor if it doesn't clear up in a day or so.


By following this rule of 24 hrs/pain free you can save yourself a lot of disappointment and discouragement.


Another thing to remember is if the injury is a leg, it doesn't mean you are done, you can't workout at all, it means you can't workout the lower body and you can't do cardio.


You can still sit down, on a bench and do weights for the upper body, so all is NOT lost. 


I took about 4 days off, saw no weight loss for one week but, today, I was able to complete a workout on the elliptical where there is no impact and I was pain free.


Be smart! If you have an injury, rest it  and take the appropriate steps to ensure that a set back does NOT become months off working out.


Keep Moving!!
♥