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1060 Views 4 Replies Latest reply: May 27, 2011 4:43 AM by JasonFitz1
Jaf1063 Rookie 2 posts since
Feb 11, 2008
Currently Being Moderated

May 26, 2011 5:26 AM

Injured and don't want to lose conditioning?

I have been a runner for at least 8 years and have just recently suffered a left tibial stress fracture. I am on crutches and would like to know what I can do to stay in shape and not lose too much muscle. I have been doing AB workouts and some leg lifts, just doesn't feel like enough, I am going crazy, please help!!!  Thank you, Judy

  • BradW44 Pro 119 posts since
    Jun 15, 2010
    Currently Being Moderated
    1. May 26, 2011 8:25 AM (in response to Jaf1063)
    Re: Injured and don't want to lose conditioning?

    You dont mention whether you have been diagnosed by a Sports Physician or not.  In addition, finding one that is also a runner would be very helpful.  I had the same issue about 15 years ago and was able to swim and cycle.  It worked well enough that I ran a marathon 4 weeks after being given the ok to run again.  Not saying that was a smart thing, just that there are alot of different things you can do to maintain where youre at and bounce back quicker.  Good luck!





    Brad

    www.RunnersPlan.com

  • crl8686 Legend 1,306 posts since
    Nov 11, 2007
    Currently Being Moderated
    3. May 26, 2011 9:19 PM (in response to Jaf1063)
    Re: Injured and don't want to lose conditioning?

    A few gyms have handcycles (upper body ergometers) which are basically exercise bikes, except that they're configured so that you pedal with your arms instead of your legs. Of course one's arm muscles aren't as strong as leg muscles, so it's not as efficient a workout. However, it is aerobic. Try it out if you have access to one.

    Another option, if you're well coordinated, is to pedal a standard exercise bike with just one leg. It can be done if you are able to fold or prop the injured leg out of the way, and are careful with your technique.

    If all else fails, you can still do upper body weight work, along with core strengthening.





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  • JasonFitz1 Legend 572 posts since
    Jun 19, 2009
    Currently Being Moderated
    4. May 27, 2011 4:43 AM (in response to Jaf1063)
    Re: Injured and don't want to lose conditioning?

    Sorry to hear about your stress fracture! Taking 6-8 weeks off from running can result in a lot of lost fitness, but there are a few ways you can hold on to some of that fitness.

     

    First, you can probably still do some aerobic exercise that's zero impact (ask your doctor first, of course). The best form of cross training for runners is pool running and cycling because it closely mimics the same motion you do while running. With both exercises, you want to make sure your cadence is in the 90+ RPM range (rotations per minute) which will mimic a running stride.

     

    More with pool running than cycling, you can also run at a higher intensity than when you're running on land (especially since your heart rate will naturally be lower in the pool because of the water).

     

    Good luck!

    - Jason.





    Strength Running

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