Starting over… if you’re an athlete there’s good chance you’ve been in my shoes. You’re in great shape one day and the next you’re sidelined due to injury constantly thinking about when and how to return and stay healthy this time.
Since diagnosed with spondylolisthesis in 2008 I have struggled to balance injury (mostly spondy complications), work, and consistent training. I could walk you through sagas, but let’s face it – all an athlete wants to know is how to return to training!
Over the past ten years, I have been guilty of insanity… doing the same thing and expecting the different results. I’m either so eager to return to training that I either go bananas and develop an overuse injury or I neglect the three elements (see below) that keep my body in balance.
Why is it different this time? At this moment in time I’m not sure it will be, but I am taking a more thoughtful and responsible approach this time. So really… what is different? I’ve regained my sanity and given priority to the three elements below.
- Visit a Physical Therapist and do the prescribed exercises. Duh!
- Make time for strength training. As life got busier, I started to cut out the strength training. Mistake #1. I’ve learned that strength training is at least as important, if not MORE important than the swimming, biking, and running… particularly as we get older.
- Make time for stretching. Another element that got dropped from my normal routine was yoga. I don’t always have time for yoga, but I do take the time to stretch and take a spin on my foam roller. For the time-challenged, check out Yoga with Adrienne for Flexibility – a good stretch in just 16 minutes.
So what’s my plan? Well, I was recently in Ogden, Utah visiting DH while he is here on a Physical Therapy clinical rotation. Taking advantage of some time away from the office allowed me to focus on establishing consistent training before returning to reality. Everyday I ran running 2-4 miles and swam 1600-2000 yards (when the pool was open). For some back in the saddle swimming inspiration, here’s a workout I did during that week:
Today’s Swim Workout
Warm-up: 300 swim, 200 pull, 100 kick
6 x 50 (descend 1-3, 4-6), 10″ rest
3 x 200 (breathe 3,5,5,3 by 50), 15″ rest
100 warm down
1600 total