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)

Achievements

Pressing 20 kg for upper body workouts now! Woot!

Front Day: Completed.

Back Day:  Done. Deadlifts were a go.

Running Day:  KIVed.

Goals

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

Unweighted

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)

Runs

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

Nightly

3 sets

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

KIV

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)
   

Post-injury Exercises

Type: Rehab + Isometrics
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I hate to get injured. It takes me out of my training rhythm and when I get back to exercising, I’ve lost all my gains.

Recently I’ve gotten a case of clicking and clacking in my right knee  as I climbed steps or slopes. Oddly enough, it wasn’t a trauma-type injury (e.g. when you get hit by someone else). It was simply wear and tear.

So I shut down for 3 weeks to give it rest.

That’s 3 weeks of binging on food and drink. Ugh… I’m looking a little whale-like.

But there’s good news: my knee’s a lot better now, and I’m back to light training. To get up to speed, I’m using a mixture of isometric and body-weight exercises (particularly core work).

Hopefully, I’ll get back to what I was in a couple of weeks’ time.

Exercises for the day

Set 1 (3 sets each):

1. Planks (50sec; 40 sec; 30 sec; all 4 sides)
2. Turn and twist (10X)
3. Push ups (15X)
4. Shadow boxing; see video below (10X mostly jabs & knees)
5. Kettlebell raises (6X 12.5kg per arm)
6. Isometric Squats (30 sec)
7. Skipping (1 min)

Set 2 (3 sets each):

1. Deadlifts (10X 12.5kg per side)
2. Arnold Presses (10X 12.5kg per side)
3. Push ups (10X Wide)
4. Squats (10X 12.5kg; hold for 2 counts at lowest position)
5. Bent over rows (10X 12.5kg per side)