“It takes 24 hours for muscle to start to atrophy from disuse.” A week of rest can really diminish the body’s ability to function. Weeks and weeks of “rest” is followed by months of recuperating lost strength.
After 7 weeks of “rest” and being unable to tolerate more activity than walking around the block, my body is weak. My endurance is low.
Starting at 7 weeks, I started the following exercise program:
-Walking program with return to running exercises
-beginner yoga
Every other day, I started doing the following week 1:
I set my timer for 10 minutes. That’s how long I was determined to be outside walking. I walked 5 minutes from my house and 5 minutes back.
Every minute or so I did the following return to running prep exercises:
mini squats x10
Single leg balance x30 seconds
Mini wall taps (little jumps, arms up) x10
When I got home, I did a little stretching/beginner’s yoga (see in another blog titled “post aerobic workout beginner’s yoga)
Week 2 every other day:
I set my timer for 15 minutes. I walked for a block, jogged (slowly - more like fast walk jumping from one leg to next) for 1 minute, repeat. After the jogging cycle, I would do the following:
Mini squats 2x10
Single leg squat 2x10
Mini wall taps 2x10
When I got home, I did beginner’s yoga (see blog).
Week 3 every other day:
For 15-20 minutes, I jog 2 minutes then walk a block or so then stop to do above prep to running exercises and repeat. Finish at home with beginner’s yoga.
Week 4:
Running -
I set my timer for 30 minutes. I jog 3-4 minutes then walk about a minute and repeat. Finish at home with beginner’s yoga.
Weightlifting -
Roman chair 3x10
Bicep curls 5# 3x10
Tricep curls 10# 3x10
Chest press 10# 3x10
Kettle bell squats, 8#, 15# 3x10 then 25# 2x5
Rows 45# 3x10
Lat pull down 55# 3x10
Vertical knee raise dip station (knees flexed lift to chest) 3x5
Here we go!
Week 5:
I’m running 30 minutes (set timer). Trails are best because my joints are still so loose. Down to walking for little less than a minute 3-4 times.
I end with mini jumps, mini squats, single leg squats (as seen above). I’ve add single leg balance to forward flexed trunk (leg behind you parallel to the ground holding 30 seconds then opening hip and holding there about 30 seconds). Were going for hip stability here ! This makes running safe/prevent injury.
Week 12:
I am able to run without stopping to walk. Wooh!
Will update up to 6 months !
Our Meaning:
I believe in the warmth of coffee and tea and community. This is a place where we are integrating yoga and physical therapy to meet RVA's needs to heal from an injury then work to prevent reinjury, together.
~Leah Johnson, PT, DPT, OCS, Cert. DN
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