But it especially sucks if you’ve been training for an event, such as your first Boston Qualifying-attempt marathon, when a lower-body injury occurs just five days before your race.
If you’re lucky, it won’t be too serious and you can bounce back within an month. You may have to miss your race, but at least you can ease back into training sooner once you get the A-OK from your physiotherapist or doctor. Other times, you might be sidelined for 12 weeks or more, depending on the type of injury.
Being sidelined is hard, especially when running or exercising in general is your natural state. Although complete rest with physio and other rehab methods (such as IMS, massage or chiro) is best, you may be cleared to do some upper-body exercises if you happen to be dealing with a lower-body injury.
Because I am not an athletic therapist and because certain injuries require certain means of recovery and repair, I can’t tell you specifically what to do to help you return to training. But I can share some general injury recovery guidelines and a sample seated upper-body program you could bring to your physiotherapist or doctor and check to see if you’re clear to try something like it (but modified, of course, based on your injury).
This is a program I’m doing right now with one of my clients who has a severe knee injury. While this program was cleared and given the A-OK by his doctor, it might not be suitable for you. Please check with your doctor before starting any exercise program, especially when injured. (more…)