Working out while injured
“&%$@! Are you kidding me right now,” I thought as I looked down at my swollen vienna sausage-like toes. Let’s face it, it’s never a good time to have an injury. The first thoughts that came to my mind were many, MANY more swear words and then I flat out panicked. Having functioning feet is imperative in my line of work as a stylist but then more panic washed over me; “How long will I be away from my workouts?!” Oh-Ma-Gawd!
After my worse case scenario panic-fest and a minor pity party…I realized:
A. I’m not dead, and…
B. all my other body parts are fully functioning so why wouldn’t I be able to work out?
After many doctors appointments and an MRI we found that I tore the plantar plate fascia, which just so happens to control movement of the 2nd toe joint…..convenient. I now don a lovely walking cast for 6 weeks and per doctors orders, I am A-Okay to lift weights and do upper body cardio. No more jumping around for this chick for a long time!
I lift weights as my main source of exercise so I’m not too limited in that realm but I do love to throw in some short HIIT (high-intensity interval training: a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time) and cardio workouts here and there. How the heck do you do that with an injured foot? You get creative!
Tabata Workouts – Tabata training is one of the most popular forms of high-intensity interval training (HIIT). It consists of eight rounds of ultra-high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval. You can try all these exercises using the tabata method…get ready for your heart to beat out of your chest!
Here is a fantastic Tabata App I use: https://itunes.apple.com/us/app/tabata-stopwatch-pro-interval/id639208656?mt=8
- Battle Ropes – http://www.fitnessmagazine.com/workout/express/20-minute/battle-ropes/?socsrc=fitpin1503149&crlt.pid=camp.qqooC6gfzPAj
- Ball Slams – using a dead ball or weighted ball. Be careful to not knock your teeth out!
- Arm crank or Upper body ergometer
Guys, don’t use an injury as an excuse to derail your fitness goals. Instead use it as a tool to get you out of your workout complacency. It’ll force you to get creative and work on other body parts that may have been neglected in the past. Keep a positive attitude, listen to your body, and you’ll be good as new before you know it!
Here’s a silly video of one of my most recent workouts with my bud Amanda. She just loves watching me gimp around the gym like a champ, haha!
Give the workout a try!
Battle rope tabata (1 round)
Wall Stick up’sProne delt isolation 3 x 10 x 7.5lbs
Reverse Crunch 3 x 15
Shoulder Press Machine drop set
10 x 45lbs
8 x 40lbs
6 x 35lbs
Ab extensions with ball 3 x 20
Lateral Raise drop set
10 x 30lbs
8 x 25lbs
8 x 15lbs
Hanging Leg raise 3 x 15
Cable front raise 3 x 12lbs
Arnold Dumbell Press 3x 12-15x 15lbs
Remember, it’s YOU vs. YOU!
Follow Nicole Darabi on Instagram and show me what workouts you are trying from my blog! Use the hashtag #nicoledarabiworkouts so that I can see what you are trying in your gym!