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2819 Views 7 Replies Latest reply: Apr 7, 2010 10:39 AM by Tripp 2009 RSS
Tripp 2009 Rookie 5 posts since
Aug 2, 2009
Currently Being Moderated

Mar 29, 2010 6:01 AM

How to rebound from injuries...advice needed

While forging through the winter months training for a tri, I suffered a strained heel ligament (not achilles). Now I have a grade 2 hamstring injury in the same leg....I am stretching the same way I always have and have never had a problem...the problem is that the tri is coming up in less than a month and this sideline is definetly going to hamper my performance. What can I do the get the MOST out of training in the short time I have left?

  • Joe_h1 Community Moderator 1,833 posts since
    Jul 9, 2007
    Currently Being Moderated
    1. Mar 29, 2010 8:08 AM (in response to Tripp 2009)
    Re: How to rebound from injuries...advice needed

    are you fully recovered? if not then only do what the doctor allows. training thru an injury may result in a worse injury and ruin your entire season not just one race.  if you are recovered - then it's time to reevaluate your goals and see what it attainable with your current fitness level and remaining time (with only 2 of real training left - anything winthin two weeks is very unlikely to help your overall fitness)





    goals for 2011:

    break 19minutes for 5k

    break 2:42 for olympic triathlon probably Anthracite olympic

    break 3:16 for marathon ( a long shot but it's fun putting yourself out there)

  • drmiles85 Pro 84 posts since
    Nov 5, 2008
    Currently Being Moderated
    2. Mar 29, 2010 10:36 AM (in response to Tripp 2009)
    Re: How to rebound from injuries...advice needed

    I agree with Joe about making sure you are completely better before attempting to start again - I had an achilles injury last year that eventually forced me to take a significant amount of time off.  How long of a race are you doing, and how prepared are you other than this latest injury?  Spend time in the pool and a stationary if that's comfortable, but mostly just take care of that leg.  Injuries are a body's way of telling you to slow down.  Good luck!





    www.twitter.com/drmiles85

  • hitman786 Amateur 35 posts since
    Mar 2, 2010
    Currently Being Moderated
    3. Mar 29, 2010 11:53 AM (in response to Tripp 2009)
    Re: How to rebound from injuries...advice needed

    Ice, compress, elevate, use crutches for 3 to 5 days See a sports injury specialist who can advise on rehabilitation

     

    Warm up thoroughly. This is probably the most important muscle to  warm-up andstretch before a workout.

     

    Stretching after the workout may be helpful.

     

    Try adding a couple sessions per week of retro-running or backward running which has been should decrease knee pain and  hamstring injuries.

     

    Follow the "Ten Percent Rule" and limit training increases in volume or distance to  no more than ten percent per week.

     

    Other ways to prevent injury are to avoid doing too much, too  soon, avoid drastic increases in intensity or duration, and take it easy  if you are fatigue





    Triathlon Training Programs - 10% discount using code ACTIVE10

  • pacificfit Legend 147 posts since
    Jan 9, 2008
    Currently Being Moderated
    4. Apr 2, 2010 9:23 PM (in response to Tripp 2009)
    Re: How to rebound from injuries...advice needed

    This is not something I'd normally do, but I'm going to actually give you one of my online manuals, Tripp2009. It's called "Recover From Your Injuries Like Wolverine". It's a .pdf file, and I've attached it to this post. Enjoy - but please don't go sending it to a million of your friends!

     

    Ben





    My blog is at http://www.BenGreenfieldFitness.com

    Also, I'm giving away a free 7-part series on "How To Become Superhuman" at http://www.SuperhumanCoach.com

  • amyd133 Rookie 1 posts since
    Jul 22, 2008
    Currently Being Moderated
    5. Apr 5, 2010 9:47 PM (in response to Tripp 2009)
    Re: How to rebound from injuries...advice needed

    Okay I guess I should not be pissed ,,,but I am, i had a awesome season last year, 7 tri's ranging from sprint to olympic and finished top 5 in 3, won 2 in my age group, 2nd place finisher and top 10 in the rest. Have been training hard for my first 70.3  and now I'm down with a stress fracture for 5 weeks......out of the 70.3 for May.  Stress fracture in 5th metatarsal from over training.....some guy said to me today "i guess not so Iron" yeah if he only knew

  • drmiles85 Pro 84 posts since
    Nov 5, 2008
    Currently Being Moderated
    6. Apr 6, 2010 7:11 AM (in response to amyd133)
    Re: How to rebound from injuries...advice needed

    Sorry to hear about the stress fracture.  That's a really rough way to start the new season.





    www.twitter.com/drmiles85

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