Apr 11, 2011

Week 12: What to Do When Injured

Damage to my knee wasn’t as bad as I thought it’d be. All praise the knee sleeve that compressed and held my knee together.

Image from Smallbites

It’s just a matter of easing back into my routines with a stability focus. But it really sucked being out the picture just when I was about to crack 20 kg (which I did over the weekend anyways).

That brings me to my next point…

What to Do When Injured

  • RICE (Rest; Ice; Compress; Elevate) the injury. It helps to bring down the swelling. Any swelling is natural, but you can’t start healing until it goes down.
  • Try active recovery (basically limb mobilisation) to keep the injured area limber and mobile.
  • Eat well, but not too much. After all, you’re pretty much out of it until you’ve recovered.
  • Stay off booze. It’ll numb the pain but too much interferes with the healing.
  • Sleep as much as you can. Most healing occurs when you’re asleep.
  • Keep your spirits up. It sucks being in pain, but you don’t have to compound it by being depressed. Watching a funny movie, hang out with friends, get laid. Whatever makes you happy. 
  • Be patient. You will eventually get better.

Bone Dry Days: 58 (since 12 Feb)
Bet Days: 56/60 (since 14 Feb)


Pressing 20 kg for upper body workouts now! Woot!

Front Day: Completed.

Back Day:  Done. Deadlifts were a go.

Running Day:  KIVed.


Dates: 12-13 Apr

  • +20 sec to single-leg Isometric squats
  • +10 sec, +20 kg to Isometric Squats (40 sec; 20kg)
  • +1 to Pull Ups (7 X)
  • +10 sec to Planks

Training Routines

Dates: 9 – 10 Apr 

Front Day

Exercises (3 Sets)
Weight: 20 kg/side

  1. 10 X Shoulder Presses


  1. 10 X Isometric Squats (30 sec)
  2. 24 X Standard; 22 X Inclined Push Ups

Back Day

Exercises (3 Sets)
Weight: 20kg/side
  1. 10 X Straight-leg Deadlifts
  2. 10 X Shrugs + hold for 10 counts on last rep
Unweighted (4 sets)
  1. 6 X Pull Ups
  2. 10 X Single-arm Inverted Rows + hold for 10 counts on last rep 
  3. Isometric holds (15 sec)


  1. 5kg walk (1.25 km)
    Timing: ??:??; Total: 1.25 km; Speed: ??.?? km/h; Ave rest: 0 sec
  2. 2.5 km (KIV)
    Timing: 20:0; Total: 2.5 km; Speed: 7.5 km/h; Ave rest: 0 sec
  3. 2 min of Skipping Rope


3 sets
  1. Planks: side & front & back (30 sec)
  2. Stretches


  1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
  2. 10 X Single-leg Deadlifts  (18.5kg)
  3. 10 X Inclined Inverted Rows
  4. 10 X Back Rows + hold for 10 counts on last rep
  5. Slope Runs (2x 0.38 km)

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