Regardless of your age, when you are active, you are bound to get an injury on occasion…this summer my husband tore his Achilles tendon playing tennis, then in mid-October I sprained a leg muscle (likely an adductor) probably while running on the treadmill…DAMN! There was no specific moment when I recall the injury, but my inner left inner thigh began to hurt when running on the treadmill…for days I tried to push through it, but at a certain point I knew it was time to listen to my body.
When you are accustomed to being active, when you have specific workout routines, it is no fun to slow things down during the recovery process…but that’s exactly what you have to do as I recently learned…
- Physical Therapy – Although I was initially skeptical about the effectiveness of PT, it really did help. The exercises changed as I improved, and progress kept me at it.
- A Positive Mindset – There are much worse things to recover from. This is part of being active. The setback is temporary. I will get to do ‘Hell Week’ at Orange Theory next year. 😉
- Avoiding High Impact – There are plenty of workouts you can do to protect whatever injury you have. As for me, I needed to avoid high impact, so I focused on core and upper body…at Orange Theory I used the bike instead of the treadmill, sweating (and swearing) plenty. There are always alternatives!
As far as diet is concerned, I made no changes during this ‘injury phase’….
Breakfast: 2 eggs, lots of veggies, chicken sausage, Ezekiel toast with butter…sometimes a protein waffle if I felt like a treat. Cottage cheese and berries for a mid-morning snack.
Lunch: Chicken or fish either on a salad or on a quinoa/rice blend; sometimes sushi…after lunch snack could be a few pretzels, nuts, or leftover chicken.
Dinner: Any lean meat or fish, with salad, roasted veggies, and a healthy carb (sweet potato, bulgur rice, quinoa)…generally wine with dinner, more often it’s tequila. 🙂 I usually avoid dessert, but when I do indulge it’s for a small amount of ice cream or a square of dark ‘sea salt’ chocolate.
SEVEN weeks post-injury I can finally hit the treadmill again! Hallelujah!!! This pic was taken at the end of October, when hubs and I were BOTH limping on the beach…three weeks from now we will be back on the beach, hopefully in better shape and able to resume our vacay antics. Also in three weeks will be my 66th birthday, an age that really blows my mind, but I am simply grateful to be alive. (A few unexpected deaths this year).
The Bottom Line: A focus on FITNESS and HEALTHY HABITS can greatly affect your quality of life as you age. Though vanity is what motivates me, there are plenty of advantages besides strutting your stuff on the beach. 🙂 It’s not always easy and there will be setbacks, but once you see and feel the benefits, it becomes a way of life.
Happy Thursday all!
Work hard. Play hard. Enjoy every day.