I am a keen runner- What exercise can I do to maintain my fitness while my leg is injured?

Question

I am a very active & fit person & work out @ da gym for 2hrs 40 mins daily- 1 hr running 11.1k(with a 5 min cool down), 1 hr on the bike mchne (with a 5 min cool down) & 30 mins stretching & sit-ups to finish. About 1 wk & a half/2 wks ago I injured my leg (I think by running) but thought it was just a minor strain so carried on gritting my teeth & working out as usual (I also kick-box 2ce a wk). My kick boxing instructor advised me not to work out so harshly if I was in pain but thinking it was just a little strain I ignored his advice. Last night my leg was too painful & I had to admit defeat. I was advised to buy Ibuprofen gel (as oppose to the heatrub) which I have been using since last night and told to rest with no exercise. This has becom traumatic 4 me bein a fitness fanatic and I've been told if I HAVE to do anything to swim & POSSIBLY go on the bike. Da fitness instructor thinks I may hav torn a muscle & is doin a sports msg Fri. Advice on how I maintain fitness b4 I recover?

Answer 1

Swim a few lengths each day. Hope you get better soon xxx

Answer 2

The amount of exercise you describe IS NOT BENEFICIAL (it leaves you 'physiologically fatigued' and vulnerable to injury).

You are likely to be addicted to the 'endorphins' (natural opiates) that vigorous exercising produces.

There is an excellent machine, properly called a WINDLASS, but usually known as an 'arm ergometer', that will allow you to work up a good endorphin-boosting session without putting pressure on your leg.

Not all gyms have these, and most people don't like them because they don't raise your heart rate as much as the bike or the treadmill does. However, your 'workout buzz' doesn't rely on a high heart rate. The windlass works your arm, shoulder and back muscles hard, and these energy reactions will stimulate your 'pleasure centre' (hypothalamus) in the right way.

There is a danger that you might injure your upper body if you aren't used to the machine and suddenly start to overuse it. You MUST 'taper in' gradually, and don't try to do too much too soon. A good range of GENTLE upper body stretches, morning and night, will help you to avoid injury and get the most from your workout.

As your leg function returns, you can keep the windlass work in your routine, so that the effect of your overexercising is spread around your body and less likely to harm you again.

Answer 3

You won't lose too much fitness if you properly give it time to recover. However if you carry on straining it you may end up being forced to rest for far longer because of serious injury.

If you really must exercise, concentrate on the rest of your body and keep off your feet as much as possible for a few days - you can work on stomach and arms quite easily.

Swimming should be just about OK so long as you go gently and perhaps avoid doing breast stroke.

Answer 4

I have had 5 operations on my knees , so i no what its like to have to rest when you dont want to. but if you really have torn a muscle and you carry on then you will make it ten times worse. you need to look up physiotherapy and only gentle exercise (definatley no running, swimming is ok) I was always told to go swimming and now do water aerobics cos the water takes away some of the strain on your muscles. All the best

Answer 5

gentle swimming and some rest. are you involved in some tournament or something cos even before an international my work rate is not as high as yours (i row internationally). i dont know how old you are but excercise should still only be a part of your social life. i find a total break sometimes is very refreshing and i enjoy my sport more for it. i do agree with the person who is worried that you are addicted to the endorfin rush. take it easy hun

Answer 6

Swimming & If you have one locally a Hydro Therapy Pool

Answer 7

U have to try to jogging a little bit to get Ue legs at right place u can't sit at home and watching cartoons LOL...don't be lazy just try.. and u will get it