Dumbbell Diaries #3: Injury Edition

It figures. Just days after committing to some new fitness goals and completing only two workouts in the pursuit of those goals, I get injured!

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I was just ten minutes into Saturday morning “boot camp” when I got to the plyometric box jump (see video) part of the circuit. Except the “box” was one of those gigantic tractor tires. I swung my arms back and jumped onto the tire with all the power I could muster. Except I never made it all the way onto the tire because my left thumb slammed – hard – into the side of the tire. The pain was so sharp it took my breath away. And then I looked down and saw the top of my thumb was bent in an unnatural direction – away from the rest of my fingers. I popped it back into place and taped it up the best I could with what the gym had on hand.

I drove myself to Urgent Care, and then my husband met me and we drove to the hospital for x-rays. After a painful week I finally got in to see an orthopedic doctor, who told me to come back in another week! (sigh) The bright side was he didn’t think I would need surgery, which was a huge relief. The doctor cleared me to work out again, but obviously with the caveat that I couldn’t do anything that required my thumb. I made an appointment with my trainer for Saturday morning, reluctantly as I was still down in the dumps and in pain, but I knew I needed to get myself back into working out as soon as I could.

So, with my core lifts out of the question, here’s what we did instead:

Workout duration: 63 minutes
Calories burned (per Garmin HRM): 692
Average Heart Rate: 143 BPM 
Max Heart Rate: : 184 BPM

Circuit #1

We did interval circuits, where each exercise was performed for 30 seconds with 10 seconds of rest in between. Repeat 3 times.

One-legged glute bridge lift
Alternating toe touch on step bench
Bunny hops through “ladder”

Circuit #2

Just like circuit #1, each exercise was performed for 30 seconds with 10 seconds of rest in between. Repeat 3 times.

30 second “hard style” planks
Alternating step ups on step bench
“Icky shuffle” through “ladder”

I had hardly caught my breath from this intense cardio series when my trainer informed me we were going to do shuttle run sprints across the gym floor. So, start at one end of the gym, sprint to closest 3-point line, sprint back. Then, sprint to mid-court, sprint back. Then, sprint to further 3-point line, sprint back. Finally, sprint to the far end and sprint back. We repeated this 4 times (!!!) and my legs were shaking. Who needs arms to work out? 😉

We then (thankfully) transitioned from HIIT to lifting weights. Since I can’t grip a barbell, we alternated sets of 45 degree leg press, side planks, and the prone hamstring curl. I don’t have exact sets and reps, but I did two sets of the hamstring curl at 55 pounds for 12 reps each, which was a record for me.

I ended my workout exhausted, and glad that I had forced myself to show up even though I couldn’t do the workout I “wanted” to do. It was a test of my committment and inner strength to show up, and I beamed the rest of the day knowing I could still push myself even when everything wasn’t going in my favor.

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3 responses to “Dumbbell Diaries #3: Injury Edition

  1. Cheryle, I am impressed at your determination to keep working out with your injury. Hopefully your trainer can keep your workouts challenging until your thumb has healed. Keep up the good work.

  2. I am now 8 weeks post surgery. I can go to the gym but all I am able to do right now is the stationary bike and stretches and light arm weights. 😦 Can’t do any strenous exercises yet. I am mostly doing re-hab type stretches. I can tell you that every day is a little better but it is going to be a long recovery.

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