Monday. Training with injuries.
The weekend was fairly uneventful. I spent most of Saturday sat on the sofa with a hot water bottle on my elbow while Zoe magically appeared from time to time with mugs brimming with hot tea. The kids, after early morning drama club, were happy to chill out and watch TV or play with the dog. The dog was happy to be dragged round the island or lick it’s own bum. Zoe was very happy to be going out to a friends birthday party and leave us to it. All in all is was quite relaxing.
On Sunday Zoe was working at the gym so the kids and I made chocolate muffins for breakfast (I had one and only for the purposes of quality control). Sunday’s are traditionally pancake day but nobody seemed to mind the swap to muffins. Outside of Italy cake for breakfast is usually frowned upon but if it’s made from scratch by the kids themselves then I don’t mind. I would rather have them able to cook confidently for themselves and eat something made from fresh and known ingredients then have a bowl of Chocco Flava Sugar Bombs that are packed full of additives and sweeteners that are banned in other countries.
After muffins it was time to spend the next few hours outside and run some of the fidgets out of the kids and the dog. There is a fantastic park nearby called Porthkerry Park. It’s not the usual neat and manicured municipal park that you get in towns with their flower beds and park benches. No, Porthkerry is really just a large chunk of fenced in Countryside with woods, trails, ponds, streams and an excellent massive pebble beach. We parked the car and then walked miles through brambles, ferns and muddy puddles. The kids and the dog did triple the distance as every path and log pile had to be fully investigated. Eventually we made it down to the beach and proceeded in strip mining it of all it’s available resources. I feel that I should point out that the only things we took was driftwood and sea bricks but we did take a lot. I reckon my backpack had 40-50kg of bricks, that had been pounded by time and tide until they were almost spherical, in it. Coupled with the 8ft long driftwood tree trunk that I had precariously balanced on my shoulder the long walk back to the car was an excellent extra unplanned workout. Each of the kids also were staggering under the weight of rocks but managed it all without much moaning. Max, who’s only 5, was especially stoic as he lugged a smooth and yet pitted rock the same size of his head the mile and a half back to the car. I told him that it was a meteorite and I think he even took it to bed that night. We made it home happy but exhausted and I made the kids do their homework before collapsing in heaps.
Monday was a standard kinda day. Get up. Get ready. Get the kids to school. Take the dog for a walk. Go to the gym. Beach combing plunder: 6ft length of driftwood. Couple of shells. Good haul of sea glass including a large piece of ultra rare blue glass – very exciting.
My elbow, although much improved, was still not feeling great. Any pulling or twisting movements were a no-no but as we were deloading it was easy enough to work around. Training with injuries is a tricky subject. No two injuries are the same and different people respond differently to treatment and rehab. The only advantage I can think of that comes with being an old fart with a lot of previous injuries is that I’ve learned what I can and can’t do. Now, my elbow is not a super serious battle wound and doing some light exercise with it will help it’s recovery.
This is my opinion on how to treat injuries -With soft tissue damage I think that keeping the area warm and mobile will accelerate the healing process. So the liberal application of hot water bottles and elbow flexion and extension movements done carefully with bands helps me.
If the injury was more of a joint, cartilage or impact issue then I would be doing the whole Rest, Ice, Compression, Elevation thing.
Use pain as a guide as to how much you can do. If it hurts stop doing what you were doing to make it hurt. If it doesn’t – then fill your boots. Above all go see an expert. Not your G.P as they are, generally speaking, useless. I use our very own Ruth Waghorn who runs SMART recovery from our gym as she is great and pays me well to tell you so.
I don’t think you should stop training, unless every movement you do causes pain. With a little imagination it can be quite fun coming up with workouts that are challenging to do but not hazardous to whatever particular ailment is aggrieving you.
This is what we did:
Cycle – 10 mins
Run – 5 mins
Skip – 2 mins
Bish walks supersetted with walking lunges – 2 sets of 10 or so reps.
Squats – using the safty bar and done for 3 sets of 10 reps very slowly and emphasising the stretch.
Deadlift – 3 sets of 5 reps. Rhod did these in a conventional fashion and I did mine single handed because I’m a rebel.
Bench press – 3 sets of 10 reps. I only went up to 60kg because, and I don’t know if I’ve mentioned this, I’ve got an injured elbow.
That is all.
Thanks for reading,