My heart goes out to those with severe injuries or chronic pain. In the last 6 weeks I have been healing from a "minor" injury, but it brought much of my day to day training to a halt.
It's not something I have talked about on this blog or facebook much.
6 weeks ago, I strained my adductors badly and have had to reduce my leg/ab workouts to nearly nothing. Even heavy weights on upper body where my abdominals engaged was iffy.
So I was sticking to bands and body weight upper body, no legs and trying NOT to engage my core. I strained my adductors when I did a routine lower body workout. I didn't do any NEW exercises and didn't do heavier weights than I have before. Yet, when I was almost done with my sets, I felt more sore than usual and cut the workout short. I am glad I did. Within 24 hours, I couldn't roll over in bed, stand on one foot without searing pain or lift my knees more than a few inches off the ground.
I went to the Dr. thinking I had a hernia, but it was an adductor strain. Enter pained flextion and rotation= walking, twisting, pushing and lifting (rolling over). With a job as a trainer where I am demonstrating exercises and moving weights, benches and spotting clients, it was a problem. Dr. orders were ice, ibuprofen for anti-imflammatory and rest, all of which I did.
I had trouble rolling a bench, because it meant pivoting with one foot planted while holding weight. I couldn't do even moderate presses without engaging my abs, my psoas etc, any ab work was out of the question.
Three weeks afterwards, I did a light leg workout and with no luck, I was feeling the strain, not as bad as the first time. 3 more weeks and I added in body weight, lower body work. It was FINE this time. Last week I added in a 15 min SLOW run. Success.
See that little guy in the front, the pectineus? He was a huge culprit in my strain and continued to send shooting pains when I was doing the lightest of work.
As hard as it was physically to rest (wanted to grow legs, here I am resting them!) and mentally not working as hard as I want to and know I can, even with my upper body, uninjured, it had to be done. NOW, I am so thankful I did. It's still slow going, I can do body weight work on legs and it leaves me gassed. I can do my full range of upper body including pressing. And I can work weighted abs without issue. Injury is serious and you may feel discouraged by having to rest, but in the long run, it pays off! Don't rush your recovery!
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