Sunday, April 30, 2017

Staying Active During an Injury

Hi, guys!

Many of you have been following my journey of staying active through my hip injury, and, today, I thought I’d dive into a little more detail about what this was like – and how frustrating and draining it can be! I am grateful I was able to keep up with daily exercise routine (when my schedule allowed), but it definitely required a mindshift and different way of approaching my workouts. I hope this post helps some of you in the same situation!

Back in November, after running the South Shore Half Marathon, I messed up my hip. I had trained for weeks and weeks leading up to the race, but the hills on the race course KILLED ME. I was trucking along as happy as can be until the end of mile 10 or so when I started to feel some pain in my hip. I thought it was a little weird, but I’ve had hip problems in the past and it didn’t hurt all that much, so I pushed through. I finished the race without a ton of pain, but, holy hell, the next day it hurt. I figured it was just a minor overuse injury and would get better in no time. I thought if I took a few days off from exercise, I’d be good to go.

Well, after a few days, my hip was still bothering me. I didn’t think it was that bad, but I knew I needed to take it easy. Another couple of days passed without much improvement, and I got sick of waiting for it to get better. I’m definitely someone who craves exercise, and if I don’t sweat at least a few times per week, I’m not myself. I feel anxious, cranky, and just overall blah. I need fitness in my life! Basically, I didn’t want to wait weeks and weeks for my hip to fully heal. I figured if I just took it easy, it would get better.

My hip eventually did get better (thanks to about 8 weeks of physical therapy), but I wanted to share a few thoughts on working out through an injury. I know this “advice” probably isn’t what some health professionals would recommend, but I know that some of you share my same feelings about exercise and agree that’s there’s some sort of middle ground that works for each person. With that, here’s what kept me active with a bum hip for nearly four months.

The #1 thing that helped me workout during an injury was not doing what hurt me. I know… this probably seems like such a ‘duh’ piece of advice, but thinking about some of my first running-related injuries, I just kept running through them. No wonder I didn’t get better! This time, I hung up my running sneakers and found other ways to stay active. I ended up at CrossFit quite a bit more and often modified exercises that would stress out my hip (i.e. high-volume squats, box jumps). I was able to do most workouts, but I really paid attention to what might further aggravate my injury. Maintaining a regular exercise routine, even though I wasn’t running, actually didn’t impact my overall fitness level. Just a couple of weeks ago, I ran a 25-minute 5K, which was less than a minute slower than my PR. Not too shabby for barely running in recent months!

Along the same lines… “cherry picking” my workouts and even making up my own were key to exercising without further injuring my hip. I checked the WOD online the night before CrossFit and then would decide if I could safely complete or modify the workout. If not, I’d create my own workout with hip-friendly movements in mind and do it at the gym or at-home.

And because I’m impatient, there were several times that I pushed too hard, like going to Orangetheory before my hip was fully healed. During the workout, my hip felt fine, but the aftermath was awful. The next day, my hip was SO SORE. Holy cow, I felt like such a dummy. I basically undid all of the healing progress I’d made up until that point. I’m telling you this because being patient is very important to the recovery process. It’s not worth pushing yourself to take a step back.

Going to physical therapy ultimately got me over the hump of recovering from my hip injury. I went for 8 weeks, twice a week to start and then just once a week when things started to improve. We spent a lot of time stretching my tight hip (my diagnosis was iliopsoas tendonitis) and strengthening my core and gluteus medius (aka side butt). My therapist gave me stretches and exercises to perform at home, and I was religious about doing them just about every day. They really made a huge difference in my recovery, and I still do them a couple of times a week.

And, finally, I used a mantra that I picked up from one of my Orangetheory coaches to get me through this time: “It’s your workout, not mine.” At the end of the day, you need to do what’s right for YOU. Sure, I wanted to run inclines on the treadmill or beast-mode WODs to really challenge myself, but I knew for sure that would destroy my hip. It’s all about knowing and listening to your body and appreciating what you are able to do. A minor injury is one thing, but if you’re in great pain or it interferes with your everyday life, it’s not worth it and time to take a break (and see a doctor).

Question of the Day

What are your thoughts on working out through injuries? 

 

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Weekend Link Love – Edition 450

weekend_linklove in-lineRESEARCH OF THE WEEK

Researchers figured out a way to extract and test ancient human DNA from cave dirt.

Via ghrelin, hunger may promote the growth of new brain cells.

Grandma’s optimal post-workout meal: salmon.

Vegetarianism is a risk factor for gallstone disease.

Human brains in the presence of urban environments can’t relax, even if the humans they’re attached to grew up in cities.

Homo naledi, a primitive hominid with ape-like features, co-existed with anatomically modern humans.

Colder weather promotes faster adaptations in organisms.

Professional male tennis players are more likely to buckle under pressure than female ones.

Stroke and dementia risk go up with diet soda consumption, according to a recent observational paper (which cannot establish causation).

NEW PRIMAL BLUEPRINT PODCASTS

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Episode 166: JJ Virgin and Mark Sisson: I chat with JJ, a NY Times bestselling author, celebrity mindset expert, nutrition coach, and fitness trainer about healthy living, gaining strength from tragedy, and the importance of self-care.

Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.

INTERESTING BLOG POSTS

Babies know best.

People who eat more sodium and potassium than recommended have lower blood pressure.

MEDIA, SCHMEDIA

How gut bacteria orchestrate specific appetite.

A new paper exonerating saturated fat is triggering the usual suspects. 

Noakes: not guilty.

EVERYTHING ELSE

What we know so far about what’s in breastmilk.

A worm that eats plastic.

Edible CRISPR could replace antibiotics.

Artificial wombs are coming.

Maybe Otzi just froze to death.

New translations of ancient engravings at Turkey’s Gobekli Tepe reveal that comets struck the Earth around 11,000 BC and probably triggered a mini-ice age that changed the course of human history.

THINGS I’M UP TO AND INTERESTED IN

A list that makes me wish I had more time to read: The books that changed these 10 adventurers’ lives.

Research I’m having trouble believing: The first humans to reach North America may have been Neanderthals or Denisovans 130,000 years ago.

I can relate: “Only after sixty my true life began.”

News I found interesting: Cremation of obese corpse starts funeral home fire.

I know a few people who could use this: Cartilage-mimicking hydrogel.

RECIPE CORNER

TIME CAPSULE

One year ago (Apr 30 – May 6)

COMMENT OF THE WEEK

Awesome ideas…I extend my life by counting my birthdays in dog years!

– I’ll add that to the next one, Pastor Dave.

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5 Workouts to Try This Week

Hey, hey! Happy Sunday!

I’m kicking off the week with five awesome workouts that I’ve done lately. They’re, for sure, challenging, but a lot of fun, too! Four out of the five are a mix of running and strength movements (some with equipment some without), which, as you probably know, are my favorite way to work out. I really think the combination of running + strength gives you the most bang for your buck! The final workout is a quick tabata that you can do just about anywhere. It’s short and sweet, so even if you’re crunched for time, you can still get moving. I hope you guys enjoy these workouts as much as I did! Happy sweating! 🙂

30-MINUTE OTF-INSPIRED WORKOUT

HIIT Running Bodyweight Workout

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Above workout from Salt Shack CrossFit 

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Clean Eating Apricot Muffin Overnight Oatmeal Recipe

Clean Eating Apricot Muffin Oatmeal Recipe

I don’t know about you, but I love a good apricot muffin. I don’t often find them, but when I do, I’ll sometimes splurge and enjoy a small one. I haven’t yet done a recipe for them here, but you can bet it’ll be coming at some point. But until that happens, here’s a simple recipe for overnight oats that will get you pretty close!

Clean Eating Apricot Muffin Oatmeal Recipe

If you’ve never heard of overnight oats, they are a marvelously simple way to have breakfast ready and waiting for you first thing in the morning. In fact, I’m doing a series of 5 of them that you can prep all at once! I’ll have a final roundup with a shopping list at the end of the series. So stay tuned for that!

CLICK PLAY TO SEE THIS RECIPE IN ACTION!

 

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NEED JARS TO MAKE YOUR OVERNIGHT OATS IN?

These pint-sized canning jars are perfect for these recipes! Great for single servings for many different foods!Clean Eating Almonds And "Brown Sugar" Overnight Oatmeal RecipeCopyright Information For The Gracious Pantry

Clean Eating Apricot Muffin Overnight Oatmeal Recipe

 

Author:

Yield: 1 serving

Ingredients

  • ½ cup old fashion oats
  • 1 tsp. cinnamon
  • ¼ tsp. allspice
  • ¼ tsp. ginger
  • 1 tsp. pure vanilla extract
  • ¼ cup dried, chopped apricots, no sugar added

Instructions

  1. FOR OVERNIGHT OATS:
  2. Combine all ingredients in a small, zipper-top baggie and toss in the freezer for up to 6 months.
  3. The night before you plan to eat your oats, place them in a jar or covered bowl with 1 cup milk (any kind) and let sit in the fridge overnight. Serve cold or warm up on the stove top or in the microwave.
  4. FOR COOKING OATS:
  5. Combine all ingredients in a small, zipper-top baggie and toss in the freezer for a future busy morning! When you're ready to cook simply put the contents of the bag into a small pot with a 1 cup of milk (any kind) and cook according to package directions on the oats container.

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Clean Eating Apricot Muffin Oatmeal Recipe


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