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?
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)
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!
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
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!
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
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
Thank you all for your advice. And Ben Thank you for the info. I assure you I will put it to use and not betray your courtesy. I am happy to report that my injury must not have been as bad as we thought...just Monday I was able to swim for about 45 minutes and run 4 miles virtually pain free. I have not attempted any sprint type movements and think I will wait a while to do that....My confidence is back and I am now planning on shooting for a PR (even if its only 1 min better...lol)