Training while injured. Options

[002bmx]

Hey Everyone,

I have a couple of questions for the trainers, and whoever has some insight on dealing with injuries.

A little over a month ago, I shattered my elbow and had to have surgery to repair it. in two more weeks I will go back in to see how the bones are healing and get the Ok to start working out and lifting some weights with it. in the meantime I am working with the physical therapist to get my movement back.

I plan on returning to racing, but it will be a long road till I am 100% (I am hoping), and since I can't ride a bike or run really, what are some good exercises I can do keep in shape, til I can get back on a bike.

Thanks
Jonathan

This post has been edited by 002bmx: Sep 14 2012, 11:24 PM

[Jake77]

That sucks, but look at the bright side, you still have use of your two legs and one good arm. I would take this time to work on mobility in your upper back, hips, hip flexors, and ankles (most people need more flexability in these areas). Buy a foam roller and start using that everyday or twice a day. Everynight before bed try to make it a priority to take a few minutes to do some static stretching of these areas.

If you have access to a gym, try to go in and do some strenght training on your legs, core, and good arm. I've heard many suggest that training the good side can actually help heal the bad one. Standing cable rows would be a great exercise to work on your shoulder, bicep, and core stability. You can even stagger your feet to simulate standing on your pedals for a little extra challenge. Then for legs, anything with your bodyweight would work well. Single leg squats, single leg dead lifts, lunges, box stepups will be challenging and be little impact. Maybe even one arm kettlebell swings for power development and/or conditioning. The only thing I can think of is, be careful with losing your balance while doing single leg training, and possibly falling over onto your bad arm.

I hope these suggestions help.

[002bmx]

Thanks Jake77

I will give those a shot. I will add those to my training routine. my training used to be about 90% on the bike with some light stretching, and cardio. now it seems I have to change that all around.

I will post up my new training routine once I set it up

Jonathan

[mxmug]

One way or the other I would make it a priority to be stronger and better in some way when u return. If your strength is cardio type fitness I would set a goal of increasing leg strength on leg press and sled. If cardio is your weakness Id ride an exercise bike and make it my strength prior to returning to racing. Set your goals and get it done.

[Jake77]

Well kind of ironic, I just seperated my shoulder today. I guess I will see if my own advice was any good. I'm gonna give myself a few days and hopefully the pain becomes tolerable, then time to start training what I can.

[002bmx]

Not good, I have been seeing way too many injuries lately (or just noticing them since I had my own) Heal up fast and take care of your shoulder.

Thanks again for the advise, since I have been out, and on a Vicodin diet I have lost 20lbs, and working on my balance and strength. not doing too much as the doctors want me to take it easy.

But some good news, I have about 90% of my movement back, and we are just waiting for the bone to finish healing so I work on some resistance training.

Jonathan