Heel Injury

WD

WD

Cathlete
We are putting in ceramic tile and the carpet was rolled back. I got up in the dark and tripped over it. Now I have had heel pain for the last 5 days. I am going crazy not being able to do my cardio. I have went on with upper body work and abs. I am getting ready to try some floorwork for my legs. I was wondering if anyone else has had this type of injury and how long it took to heal. I really wanted to be in great shape for my husband's 30th class reunion in August. I feel really bummed.
Diane Sue
 
Hi Diane,
I've been missing you on line. I'm so very sorry about your accident. I think I've been injured about everywhere at one time or another. I'm fighting a chest/shoulder injury right now. Grrr. Evel Kneval of the aerobic set. LOL
If you bruised your heel, and by that I mean clear to the bone, it may take a couple of weeks. I'm no expert but that is what happened to me once. It was still tender for a little while after that. I remember it hurt to walk on it during that time. I believe I was back at cardio in 4 weeks but I babied my foot, landing more on the ball instead of the heel.

Is your foot swollen? Did you put ice on it? :D

I hope you get better right away. I'll be thinking about you. Let us know how you are doing, okay? We miss you.

Edited to add How did you do with the Intensity Series? Were you able to put on more muscle with the Pyramid sets?
 
Hi Diane,
I just want to say that you already look terrific. Let yourself heal. I recently fell off my step onto a dog toy and killed my ankle. I wanted to do cardio with a swollen ankle, and then I realized I might have made it worse for a longer period of time. I think you just need to do your weights, and wait on the cardio. Sorry you're hurt:-(
Dawn
 
Hi Diane!

I hurt my calf really bad, stepping with the wrong type of shoes for me. I kept on working out and made it so much worse. I thought it was better, but then I went to do Bootcamp and when I lifted the barbell to do lunges I didn't realize how bad my calf was hurting because my other leg's quadricep compensated for it and then I really pulled that quadricep. It started hurting right away and at the same time, I heard and felt a pop coming from my sore calf. I had to stop right away (and fell over in pain) because both my legs had shooting pain. I haven't been able to do cardio now for a week and I'm probably going to have to wait another week or so. I've been using a heating pad on both legs at night and it's been helping some.

Just wanted to say that I know how you feel being hurt and not being able to work out like you want. I should have just let it heal in the first place.

Hope you get better soon. You're in awesome shape, so you really have nothing to worry about, although I can relate to how you feel.
I'm dying to do a Cathe cardio!! :(
 
Hey girlfriend! Sorry to hear about your setback! I know this bumms you out but there is a way to keep those endorphins going---think of this as a new crosstraining program while your heel improves! Instead of focusing on what you can't do, work on what you can and try something new! I have a suggestion for you! If it takes 4 weeks or 6 to heal, stick with a new program and focus on a new goal! It will be over before you know it then you can up your cardio! Ex do upper/lowerbody splits 2x a week, w/pilates, ab work and focus on your flexibility with more stretching ( mainly do floor work and bowflex for legs and do seated upper body work) Change your reps/sets and rest periods! Keep your rests low 45 to 30 secs to keep your heart rate up! Up your sets if you do 3 do 4 if you do 4 do 5. Up your sets if you do 15 do 20 if you do 20 do 25 if you do 25 do 30. If you already do this type of training then do more sets with less reps,4 sets 8, 5 sets of 6 or do drop sets/pyramid approach! Try to focus on 65% of your one rep max ! If you can't complete a set with that weight than drop to a lower weight to finish out til you get to that point. This program is designed to focus and concentrate on what muscles you are working and challenging them differently! Since you can't do squats now or any other exercise that pushes from the heel, do floor work with ankle weights,inner,outter thigh lifts,butt raises--4 sets of 20-- and add pulses at the end(keep the oxygen flowing to that buttisimo ! Good thing you can still use the bowflex for your quads and hamstrings --so that's a real plus! Think of this as a lil change of scenery not a setback, your physique will be challenged by this switch up ! Have fun and enjoy what you can do!Take care;)
 
Hi Sue,
Sometimes I have sore heels so what I do is hop on my bike. It gets me outside and it is great for cross training.

Hope your heel feels better soon.
Joanne
 
I just wanted to thank you guys for your input here. I am sorry I haven't been able to get on here for awhile. My networking system quit for the internet and I have to use my husbands computer. Also add a stomach virus to everything else. I printed up Francine's post to try. Thanks Francine! I know I will get back on track. I walked around on my toes so much the pads of my forefoot hurts. Both feet. I am back in shoes all the time and can walk like a normal person now but still feel some pain.
 
My foot really did not swell. I iced it for several days and kept it elevated a lot. I would love to be on here more. It just has been difficult lately. The floor that we were working on had to be resurfaced which has taken most of the last week. It leads to my husbands office so we couldn't get to his computer either. As for the Intensity series I have really enjoyed it. While doing it I noticed more definition in my legs which was nice. I spent more time with the Pyramids than ME. I did try a Lower Body Endurance rotation that seemed to work as I felt it. I used MIS legs and w/up then did the Premix on ME Leg presses, followed by the Pyramid lower stability ball work and stretch. Right now I don't feel really defined but do to my injury I have had a lot of take out food. (Way to much salt) I even tried to be good and get a Mcdonalds premium grilled chicken salad and ended up with breaded chicken x( .Thanks for your kindness.
Diane Sue
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top