Tag Archives: before and after

Training With Prior Issues/New Injuries

I figure, that due to almost rendering myself unable to train yesterday due to massive pressure on my left side (that I ignored) it’d be prudent to make a post like this, as all of us at some point or another will suffer some level of injury that hinders our training; whether it be for a few days or a few months – it’s a good idea to be aware of some of the basics for training with injuries/issues.

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I’ll use myself as an example; I have a series of issues with my back & sometimes it can flare up & render me to an almost immobile state – over the weekend I felt my left hip beginning to burn; the first sign of more pain to come.  It must’ve been bad as I had terribly interrupted sleep on Sunday, however I still went to the gym on Monday. I was doing ok until I got to 40kg barbell squats, did one….felt a pull across my entire lower back & made a noise that may have been heard by hades himself…I heard it & I had headphones in.  TBF, should’ve know as after I walked up the stairs I could feel my hips rubbing.  Sounds gross & painful??  Yeah, it is.  Anyhoo…..I was training on my own.  SHIT!  What do I do??  The urge to run downstairs, cobble my gear together & get the fuck out of the gym was my first thought.  However, I seem to be growing as an individual, so I racked the bar & attempted to compose myself.  I managed to (while thinking lots of encouraging things) do another one before I decided that it was probably wiser to drop the weight down, so I took 10kg off & did 10 reps before deciding that it may not be wise to continue with more reps.

Because of this, I began to wonder what would I do if I’d injured myself further or if it was a new injury & I didn’t know how to deal with it. The misconception that you should rest all injuries is still pretty popular & couldn’t be further away from the truth, resting completely can cause issues along the road – sitting immobile while you heal is gonna cause hindrance as the muscles seize up over time, making recovery longer and more painful.

You can still train if you’ve broken a limb, you can still go to the gym if you’re full of cold, you can even go to the gym after breaking your nose & recovering from concussion! That last one, I did actually do.  I just made Andy aware of how I felt & whathaveyou before we began training.Which leads me to how do you know if you’re fit for the gym? I’m came up with my own little checklist:

  • Does it hurt? Pain levels can vary immensely, let’s use this scale chart:

I’ve experienced all levels based on this scale.  Monday I’d say I was at about a 2-4, at this level I’d still go to the gym. I’d probably still go to level 6, pushing it a little with 7 & above.  So, go with this.  Does it hurt? Yes. Will I be off work cos of it? No. GO TO THE GYM.

  • Will it stop me from going to work? I know I’ve already mentioned this in the pain point, but it’s worthy of another mention. If you’re still able to go to work, then you’re able to train, however you may wanna take it slowly initially depending on the level of injury.  There’s the flip side too; post op it’s probably best to steer clear of the gym for a while (I avoided the gym when I’d had a rather large tattoo session) When I broke my nose I didn’t go for the first week after it’d happened, so I guess to assess on an individual basis.  However, if you feel well enough in yourself, then as long as someone in the gym knows you’re a little ill/post op/in severe pain so they can recommend things to do to avoid hurting yourself.
  • Progress or pain? This is an odd one, (I wrote some of this at work then carried on thinking about it on the cycle home & I think this was my point) Think about the pain you have – Remember the handy scale!! Now, if you’re teetering on a 7, will going to the gym hinder your progress? Yes, probably.  However, if the pain is localised to a body part that you can omit; a leg say then (imo) there’s no harm in going to the gym to do an upper body workout. Just remember if it hurts, STOP & assess the situation – can you carry on, even with a lower weight? yes, good on you – the Marines would be proud of you!
  • Is it gonna be a long-term injury? I consider my back issues to be a hindrance more than a debilitating irritation; however I received some interesting reading material to my work email today that suggests my back issues are worse than I thought, but I digress…..I have friends that are trying to regain strength after months of limited training due to needing bones pinning back together & extensive physio sessions. I have had my fair share of physio & I guess my issue is long-term too, seeing as how I’ve dealt with it since my twenties.  It was only when I started training with Andy that I learned how much of a complication it has been on my body, my left side is completely shot.  I say is because I still have a deficit that I’m trying to correct (I’ve blogged about this annoyance before)  What I will say though is that any progress is STILL progress! no matter how small, take the little victories! Did two more reps than before? Fantastic! Could lift a slightly heavier weight? Incredible!  Recovery takes time & it’s frustrating, but I refer back to the previous point; going too fast because you wanna catch up to the beautiful people will only make your journey more of a struggle in the long run.
  • DO NOT FORGET TO EAT! Oh, I’m not feeling too well, so I won’t have lunch or I’m not training today so I don’t need as much protein. Right? Wrong! I learned this the hard way. I started to do barbell squats; my first lot were going pretty well, then the following session I went to do them again & couldn’t.  During a conversation with Andy he explained my body hadn’t recovered from the last session, or my lurgy (I had a cold when I started BB squats) and that was why I couldn’t lift the weight. I was really annoyed with myself cos I thought I was doing ok, but I wasn’t.  I’ve since made a conscious effort to eat better & it’s definitely paying off dividends in the gym!

 

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A Detailed Progress Post – Number 1

So. 5 months in from when I vowed to stop being a lazy/easy option out/take all the painkillers kinda person. Let’s see where we are….

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Me. August 2014 First day back at the gym. So happy!

Wow.  I’ve not looked at my “starting” images for a long, long time.  I’ve mostly used the “month 1 progress” image, I’ve just looked.  Wow.  Er, wow.  I know I’ve progressed, but wow.

I’m gonna attempt some detail about my progress, but I’m not sure what I’m going to add, so I may ramble.  Anyhoo, first up I thought it’d be good (read: heinous) to have a starter image with a recent one, so here you go:

Holy Shit! I mean, I know I’m smaller than I was, but O_o  I’m kind of appalled with myself for accepting how I was for as long as I did.

*A quick calculation gives me around 13″ total loss – but I’ve gone up in certain places due to muscle growth*

I’ve been told to be more accepting of praise, positive comments & to accept that I am actually an inspiration.  I’m gonna try to accept it, my before & during snap shot is probably gonna help me to take the encouragement head on instead of shirting around it.

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Possibly the most surprising about my “fitness” journey is how much has gone from my hips; around 5″ so far.  The trousers I’m wearing in the above images I bought in April 2014 & when I did they fit just below the natural waist line.

I never actively sought weight-loss, but it is a pretty big side effect of lifting weights & cycling over 100 miles a week, most weeks.  However, I guess it’s kinda contradictory in terms as I *did* change my eating habits, which then has helped the weight loss.  Although that might be a little weird as I eat more now than I have in years! Don’t get me wrong; there are days where I won’t have prepped food, or I’ll give in to a craving. However I can reign it back in….I’ve never really been “overweight” not in the morbidly obese sense anyway.

Part of my desire to change my eating habits was down to being told that under eating can have a worse effect on your muscles and can in-turn make you flabbier than you were.  That was new information to me, I’m not sure how I thought it worked, but I never thought of working out could lead to less definition – but this is why there are trained professionals out there to be able to guide the clueless………..

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Perfect examples of what I eat, steak with grilled courgette & Teriyake Chicken with cauliflower “rice”. Most of our food is prepared on the day, but I will make things in advance – especially for work as rushing out to find something to eat can be disastrous, even if you think you’re choosing the healthier option, you might not be.

*I think I’m losing my point….hang on*

Oh, yes.  Here we are:

IMAG0838One of my favourite images of me, I use it as my profile pic on Fitocracy & The Neila Ray Forum – both insightful, and both extremely different websites; worthy of a look though.  I’m not overly active on them, but they’re there, as well as xxfitness on Reddit.

What I adore about that image is the way the lighting in my bathroom seems to capture the new definition in my back.  It’s pictures like this that help me to get up at 05:30 every morning & cycle to the gym….I say every morning; 3…sometimes 4 mornings a week.  Mostly three, but it’ll get to 4 more regularly.

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My PT commented the other day that my progress pics are usually of my back, but I do sometimes take pics from other angle, however I hate them.  This post is supposed to detail my progress though, so I’ve added them. Er, Images with grey leggings are from about September, black leggings images are November.

Today (February 2nd) I whacked the leg press on 93KG & managed a decent amount of reps, I remember it wasn’t too long ago that I struggled to do 50KG….I *did* try to go over 100KG, but I didn’t move! Then there’s also the fact when I started cycling I could just to say cycle stood up – cycling today was predominantly stood up.  I have to keep stopping to blow my nose though cos me & cold weather don’t get on.

I *think* that is it for this post……………..