I was thinking…this injury stuff has been getting really old. I KNOW I can do acrobatics, amazing things, and be capable of so much more. Other trainers (inadvertently) tempt me, when they recount their fun tumbling practice, or do kettlebell snatches, or when I see my peers on stage…and I KNOW I can do these things. Yet I have a million and one excuses. Legitimate excuses e.g. injuries. But. Excuses none the less. I have been telling Caleb I will go to gymnastics when I am ready to go back. I have not gone yet. I have told the girls in my crew that I’ll be back. That was almost a year and a half ago. I told the trainers at my work that I can break it down. They have yet to see me bust. I have a ton of coordination and natural strength and power, so I would rock the shit out of some kettlebells. If I could pick them up without irritating a current injury. I am a jumper, skipper, sprinter, power athlete. Yet I have yet to do plyos. Why? Why? WHY? Because I don’t allow myself to recover before I push myself. I get excited, overzealous…bored by rehab…and when I start to feel better, I go 0 to 100 and end up skidding into the sides and the mechanisms start to smoke and catch fire.
The key is developing patience, and following the type of program I design for my clients yet don’t follow enough for myself. But screw this. It’s time to suck it up and slow it down and truly heal, or else I will NEVER get better…its always a few weeks more…a few weeks longer…repeat, repeat…It’s over. Time is done. Time to get well. Time to return to all my activities I love. Time to shine. Time to get back on stage to break. Time to win a figure competition. Time to demonstrate my level of bad-ass-dom. Seriously. You won’t be able to mess with me. Try me.
To do this, I have designed a rehab program that specifically addresses my shoulder (undiagnosed), foot (plantar fasciitis), and knee (post-ACL reconstruction, meniscectomy, synovitis), and includes:
- REST
- corrective flexibility
- accelerated recovery methods
- structured progression from
- stability
- strength
- power to
- full return to sports
- specific exercise prescription
- supplements and nutrition
- psychological factors
- doing things I don’t normally do, such as take group exercise class, or yoga
For this to be a success, not only did I have to do significant research to strategize the best program, but I need to FOLLOW this. By posting this online, as well, I will be held accountable.
Week 1: REST: Start Date: Saturday, 1/16/10
To decrease inflammation and accelerate recovery
Traumeel gel x2/day
Arnica tablets x2/day
Ibuprofin x3/day
Daily Ice Bath x1/day
Flameout – x1/serving a day
Wellness Visualization x1/day
Stationary bike only (to take impact/weight off of my foot)
Week 2: Stabilization
Focus: correct muscular imbalances; prevent tissue overload by preparing muscles, tendons, ligaments, and joints or the upcoming imposed demands of training
Recovery:
Ice Bath 3x/week
Massage x1 this (stabilization) cycle
Flameout – x1/serving a day
Wellness Visualization x1/day
Shoulder: M & Th
Lower intensity, 15-25 reps, 2 sets, very slowly
Isometric external and internal rotation against a wall
SL Bodyweight Lateral raise, front raise, rear delt raise
SL Bodyweight 90 degree external rotation
SB Band lat pull/swimmers
Cable row standing on upside down BOSU
Prone cobra on BOSU
DB retractions on SB
DB protractions on SB
Band pull aparts on SL
Prone T’s on SB
SMR (foam roll): roll w/tennis ball around posterior deltoid
Stretch: Pendulum, posterior capsule stretch, external rotation, internal rotation, lats, pecs, biceps, supraspinatus, neck
Foot: T & F
15-25 reps, 2 sets
Towel scrunches
SMR (foam roll): Roll bottom of foot w/tennis ball
Stretch: bent and straight leg calf/achilles stretch, stretch the bottom of foot, belt stretch
Knee: T & F
Lower intensity, 15-20 reps, 2-3 sets
Upside down BOSU multi-planar prisoner squats
Upside down BOSU SL multi-planar reach
Upside down BOSU SL RDL
Airex balance
SB ham curl
SL bridge
Glute medius leg lifts
SMR (foam roll): quads, IT band, adductors, piriformis, calves
Stretch: quads, hip flexors, piriformis, adductors
Cardio: Try weight bearing cardio (no jogging) this week
Class: Dave’s spin class Mon 5:30 or 6:30 PM
Week 3: Stabilization
Repeat last week’s recovery methods
Shoulder:
Lower intensity, 15-25 reps, 2 sets, very slowly
SL DB Lateral raise, front raise, rear delt raise
SL DB 90 degree external rotation
Cable external and internal rotation
Cable lat pull/swimmers on BOSU
Cable row on BOSU
Plate halos on BOSU (10 lb)
Prone cobra on BOSU
DB retractions on SB
DB protractions on SB
Band pull aparts on SL
Prone Y’s on SB
SMR/stretch
Foot: same as last week
SMR/stretch
Knee: increase reps
Upside down BOSU multi-planar prisoner squats
Upside down BOSU SL multi-planar reach
Upside down BOSU SL RDL
Airex balance
SB ham curl
SL bridge
Tube walking
SMR/stretch
Cardio: Try jogging 15 min a day, 3 x wk
Week 4: Stabilization
Repeat last week’s recovery methods
Shoulder:
Increased loads, 15-25 reps, 2-3 sets, very slowly
DB Lateral raise, front raise, rear delt raise on BOSU
DB 90 degree external rotation on BOSU
JC Band external and internal rotation
JC Band lat pull/swimmers
JC Band row
Prone cobra on SB
KB halos standing on BOSU
SB plank
SMR/stretch
Foot: same as last week
Knee: increase load
Cardio: Try jogging 20 min a day, 3 x wk
Class: 1 Pilates mini-ball class 10:30 AM Tues or Thurs
Week 5: Stabilization
Repeat last week’s recovery methods
Shoulder:
SL DB Cuban Press
SL DB Lateral raise, front raise, rear delt raise
JC Band external and internal rotation
SL JC Band lat pull down
SB DB retractions + row
SB push ups
SMR/stretch
Foot: same as last week
Knee: increase reps
Cardio: Try jogging 25 min a day, 3 x wk
Class: 1 Yoga for the Inflexible class 6:30 PM Mon or Wed
I had written out the rest of my program for Weeks 6-13, but Omar encouraged me to wait on this because things may change. So, know that I have it all written out..but will post it later when it’s “real.” As a general overview, Weeks 6-9 will be Strength phase, focusing on increasing the load-bearing capabilities of muscles, tendons, ligaments, and joints, and Weeks 10-13 will be Power phase, focusing on increasing the rate of force production.
I prepare this program with the end in mind:
WEEK 14
MINDFUL EXPERIMENTATION WITH BREAKING, GYMNASTICS, BOXING, ROCK-CLIMBING, KETTLEBELLS, FLIPPING TIRES, FIGURE PREP, OR ANY DAMN THING ELSE I LOVE AND MISS…I can’t wait! Actually, I can. I must. Slow is fast and fast is slow, right? If I exercise my patience, I should be here- stable, strong, and powerful- at 14 weeks. If I don’t, I can only imagine how much longer the road of injury stretches before me. The time is now. Your support/feedback/comments are greatly appreciated.
JAN