Injury Recovery

As you know, I strained a calf muscle several weeks ago. And over the last month I have kept track of the injury. Every time I stress the leg I make a note as to how she feels. I wanted to stay as active as possible without re-injury or slowing the healing process. So after 30 days; am I getting closer to where I had left off? Or am I fooling myself and actually delaying the recovery process. I think it’s a bit of both. However, there is no doubt; if I’m still feeling pain after 30 days; I’m least another 30 days out from a full recovery. 60 days, WOW!!! You need to keep this in mind; if you hurt yourself, achieving that Last 10 Pounds will be harder and if it’s serious enough, it could end your journey.

Injury Recovery Details
Days Out	Run	Weights
0	Injury, Running Hills Grade 1 Calf Sprain; Ice, Elevation, Rest
1	Ice, Elevation, Rest
2	Ice, Elevation, Rest	Tender, could feel it in barbell cleans. Kept quads and hams isolated, dead’s – actually good, forced to use Glute’s. Squat’s, use a heal plate or if in a smith, legs further out. (hack squat). Dumbbell Bulgarian splits also a good routine.
3	Walk 1.5 miles
4	Walk 1.5 mile with short 1 to 2 minute jogs.
5	Walk 2 miles, hills	Not as Tender – Tried some back squats from a squatting position (low rack). Was about the only time the leg was talking to me.
6	Walk 2 miles, hills
7	Rest
8	Rest	Really good, even some light standing calf rises. If I did cleans with a dip to catch the bar, could feel her talking to me during the dip.
9	Slow jog (shuffle) 1.5 miles
10	Slow jog (shuffle) 1.5 miles
11	Jog 2.5 miles, 5 min run X 2 min walk splits	Good workout, continued with isolating quads and hams, very little calf work (light calf raise on antique leg press machine). Leg tenderness felt immediately after the work out.
12	Jog 2.5 miles, 5 min run X 2 min walk splits
13	Snow
14	Rain	Went back to original routines, still going light on standing calf rises. Very little tenderness after workout, but you could feel a bit of tension.
15	Rain
16	Jog 2.5 miles, 5 min run X 2 min walk splits
17	Jog 2.5 miles, 5 min run X 2 min walk splits	Pretty much original leg routines. Went heavier on Deadlifts and felt ‘prickly’ in area of injury after. Backed off from any calf raises.
18	Jog 2.5 miles, 5 min run X 2 min walk splits, during this run, could feel a ‘prickly’ sensation, carry over from night before?
19	Jog 2.5 miles, 5 min run X 2 min walk splits (this was fast run, actual distance 2.8 miles)
20	Jog 2.5 miles, 5 min run X 2 min walk splits	Back to all original leg routines, calf raises back to weight, just fewer reps. No ‘prickly’ sensation other a slight irritation deep in the leg.
21	Rest
22	Jog 2.5 miles, 5 min run X 2 min walk splits (this was fast run, actual distance 2.94 miles)
23	Jog 2.5 miles, 5 min run X 2 min walk splits
24	Jog 2.5 miles, 5 min run X 2 min walk splits
25	Jog 2.5 miles, 5 min run X 2 min walk splits, there was a ‘stinging’ sensation at the end of the run plus after in the injury location.	Leg workout at Tiny Gym Osaka, leg discomfort all day, workout seemed to help. Was ‘heavier’ on Bulgarian splits and included Iso Holds on leg press. Laying leg curls on left leg were a bit painful in calf. Leg felt better after WO.
26	Started out on 2.5 mile Jog, During 3rd 5 min bout, leg pain very sharp. Stopped at 2 miles walked back.
27	Rest
28	Rest	Leg workout back in Kakegawa, No leg discomfort, again did what I could to Isolate calf. Completed standing calf raises, not heavy and fewer reps.
29	Rest
30	Jog 2.5 miles (more like 2.4, really slow) 5 min run X 2 min walk splits, there was a slight ‘discomfort’ in the injury location. I guess 3 days of rest had minimal impact.
31	Jog 2.5 miles, 5 min run X 2 min walk splits, there was a very little ‘discomfort’ in the injury location. You could feel it, but there was no real pain.	Completed drop sets on deads, 8 and 12 rep sets plus Bulgarian split squat to make up superset. Light standing calf raises; all good, very little if any notice of leg injury, definitely no pain.

In a previous blog entry I had talked about a week off from the gym; kept running but no lifting. I had stated that I felt quite unmotivated; to the point of losing those…….masculine feelings. I had suspected that there was a difference in the hormone release associated with weight training as compared to just cardio. And over the last couple of weeks, nursing my calf, e.g. removing a good part of my cardio training, there was a noted mood improvement. Of course, there was some anxiety over not meeting a personal goal, e.g. running 20 miles per week. However, there is no denying the mood boost that resulted in more productive days at the office and at the gym. I got stuff done with a big old ‘shit eatin grin’ on my face. One more morsel for thought; I gained maybe 5% on my lifts in under a week; WOW!!! I will have to remember this tidbit; need a mood booster, stop running for a few days and go lift something heavy. It sure would be interesting to see what kind of changes are going on based on blood work.

Static Isometrics………….

I have not been all that excited about the isometric circuit routines I am working through. I am trying to get at least 3 of these routines in a week. They go pretty fast and at the end of the first circuit you will be breathing harder; not panting just breathing a bit harder than a relaxed state. It has taken several weeks just to be able to hold the 7 second 100% sets. And actually, the second set is more like 80 to 90% effort. I have not started the routine that includes the third and forth 50% circuits yet. Not completing the third and fourth sets is more about time than ability or stamina. I will keep plugging away though, just to see if there is a benefit. There are a couple of things I have noticed while completing the Static Isometrics;

• It is pretty easy to cramp up. If you feel one coming up, back off the intensity.
• After a few seconds at 100% you will find yourself ‘shaking’. I think this is normal.
• You really need a timer for this, slow countdowns are inconsistent.
• Exhaling for 7 seconds through your teeth just doesn’t work for me. I find it easier to take short breaths. Hopefully as I adapt to the routine, I can do the 7 second hiss and bring navel to spin, e.g. release the chi.
• If I focus on the muscle(s) I am contracting, I feel I get a better contraction.

More on the Astronauts………..

In a resent blog when discussing Isometrics I had made a comment about NASA’s experience with these exercises. I had thought that the ISS crew may still be practicing some form of Isometric routine. This is not the case. The ISS astronauts use what is known as the Advanced Resistive Exercise Device (ARED). This rig uses pulleys, flywheels and vacuum cylinders to simulate a plate loaded barbell under the influence of gravity. I have included a link so that you can read about the rig yourself. Based on its design, astronauts can get in squats, deadlifts, rows, benches and even curls with weights up to 600 pounds, WOW!! They use low rep ‘heavy’ load sets to manage bone and muscle losses during their extended periods of weightlessness. They concentrate on lower body exercises (squats, dead’s calf raises) because the effects of weightlessness cause the most issues around the legs, hips and lower spine. Sound familiar; kind of like your basic strength routine here on the ground. Very Cool !

 http://www.nasa.gov/mission_pages/station/research/experiments/1001.html#summary

My Home Gym………

Recently, I have been thinking about setting up a home gym when I finally make it back to the states. I would miss the little 24 hour gym I go to when I am home. I have many friends that go to that gym and I would miss them dearly. However, the convenience of just wandering out to my own little world of sweat and steel for a couple hours a day just can’t be beat; ultimate convenience. And since I have proven to myself that this is more than just a temporary hobby, a fad or a phase, I don’t think anything I buy will be a waste of money. So for my initial fantasy I will start out with a 8’ X 20’ space (a shipping container; Conex) and see what I can fit in there. If we start with just a power rack, a bench and an Olympic bar plus weights, I’m in it about $3000 if I stick to used commercial equipment. I’m not sure what a used Conex would cost.

 

 Anyway, we have a pretty basic layout for starters, room to lift (bench, squat and dead) plus stretching. And there is room to expand, a rack of dumbbells and a kettleball or two. 

I’ll keep working this concept and maybe in a year or two, I’ll report on my progress.

If you’re really serious about that Last 10 Pounds, you’ll invest time effort and even a bit of your hard earned paycheck.

Run, jump, lift, sweat; just have fun with it.  

MMJennings